A woman must learn to take care of her body after she turns thirty.

It is said, "A man at thirty is a prime flower, while a woman at thirty is like tofu dregs." Indeed, a woman's physical functions are not as robust at 30 as they were at 20. Therefore, women in this age group must pay close attention to self-care. So, how should women in their 30s approach their diet?

1. Eat more vegetables and colorful staples

Natural green leafy vegetables are rich in various antioxidants such as vitamin E, lycopene, and flavonoids, which are extremely important for maintaining youthful skin and have health benefits in preventing cancer and cardiovascular diseases.

It is best to consume about 200 grams of dark green leafy vegetables daily. Additionally, frequently eat other vegetables and fruits rich in carotene, lycopene, and polyphenols. When preparing staple foods, mix dark-colored ingredients with white rice to make congee or rice, such as purple rice, black sesame, red-skinned peanuts, black beans, and red beans. These are not only rich in vitamin E but also contain a considerable amount of health-promoting polyphenols.

Green Calyx Plum and Chinese Yam Congee

2. Eat meat three to four times a week

Young skin requires an ample supply of oxygen and nutrients, and the iron in hemoglobin is crucial for oxygen transport. Anemia can lead to dry, inelastic skin. Zinc is a nutrient essential for cell regeneration and repair; a lack of zinc slows down skin cell renewal. Eat lean meat and fish 3-4 times a week. On days you don't eat meat, substitute with soy products and eggs. Also, eat a small handful of nuts in the morning, such as hickory nuts, almonds, and hazelnuts. A small amount of nuts can supplement your nutrition, and it's best to eat them at breakfast to avoid weight gain.

Bream and Tofu Soup

Extended Reading: A Complete Guide to Tofu

3. Get enough calcium

Women are more susceptible to osteoporosis than men. Milk, yogurt, and cheese, tofu, sesame paste, and green leafy vegetables are all good sources of dietary calcium. Dairy products are not only rich in calcium but also have a high absorption rate, with yogurt being particularly beneficial for preventing aging. It is recommended to drink half a pound of yogurt daily. Half a pound of milk can provide significant nutritional benefits without causing an excess of protein or an increased risk of chronic diseases.

Bream and Tofu Soup

Extended Reading: A Complete Guide to Tofu

4. Balance your protein intake

Consume a moderate amount of protein to ensure the repair of body tissues without burdening the body with waste. Every tissue in the human body—hair, skin, muscles, bones, organs, brain, blood, nerves, endocrine system, etc.—is composed of protein.

However, an excess of protein can promote aging. Therefore, if you have an excessive amount of fish or meat in one meal, it is advisable to eat light food for the next meal and to eat less or no fish or meat the following day to maintain balance.

5. Eat soy products regularly

Soybeans and soy products are the best sources of plant-based estrogen. The soy isoflavones they contain can not only prevent menopausal syndrome but also improve the skin's moisture retention and elasticity. Among soy products, those made from whole soybeans are the best, such as whole soybeans, soybean powder, soy milk, natto, and douchi, because the soy isoflavones in them have not been significantly degraded, and their utilization rate can be further improved after fermentation.

Egg Tofu

Extended Reading: A Complete Guide to Soybeans

6. Only three types of "healthy snacks"

Try to choose natural foods and eat fewer highly processed foods. The health value of fresh, natural foods is always better than that of highly processed ones. Try to avoid things like cookies, sugary drinks, candy, pastries, chocolate, and puffed snacks. For snacks, choose fruits, nuts, and yogurt. No matter how busy you are, you should cook at least one meal a day with fresh ingredients and light cooking methods. This habit not only helps control weight but also prevents premature aging.

[Sichuan] Braised Pig's Trotters

Extended Reading: A Complete Guide to Pig's Trotters

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