The diet choices you make in your early 20s can affect the rest of your life. According to a 2012 study published in "Circulation," men and women who had a healthy lifestyle in their 20s -- including a nutritious, balanced diet -- were significantly less likely to develop heart disease as they aged than people who did not. Getting enough omega-3 fatty acids, calcium and phytochemicals in your younger years may also help lower your future risk of neurological disorders, cancer and osteoporosis. Eating a healthy diet isn't difficult. The key is to avoid high-fat, high-sugar, processed foods in favor of fresh produce, whole grains, lean protein and healthy fats.
Heap on the Whole Grains
The U.S. Department of Agriculture says moderately active men in their early 20s should consume about eight 1-ounce servings of grains each day; women of the same age should have 6 ounces. An ounce of grains counts as one slice of bread, 3 cups of air-popped popcorn, 1 cup of ready-to-eat breakfast cereal, one corn or flour tortilla or 1/2 cup of cooked rice, pasta or cereal grains like oats or bulgur. At least half of these grains should be whole grains, such as brown rice, whole-wheat couscous or noodles and whole-grain bread. Steer clear of commercially baked goods made from refined flour, like cakes, cookies, pastries or crackers. These contain trans fats, a type of hydrogenated oil associated with a higher risk of heart disease and diabetes.
Fill Up on Fruits and Veggies
Men and women should eat about 2 cups of fruit daily while they're in their early 20s. They also should have plenty of vegetables: 3 cups a day for a man and 2 1/2 cups for a woman. An easy way to ensure that you're getting enough is to design each meal so that at least half of what you're eating consists of fruits and vegetables. Choose fresh or frozen produce over canned whenever possible. If you do use canned produce, pick low- or no-sodium brands of vegetables and look for fruit packed in 100-percent juice without any added sweetener.
Go for Low-Fat Dairy
Dairy products are an excellent way for you to obtain adequate calcium during your early 20s. The USDA recommends that men and women should have 3 cups of calcium-rich dairy products each day, with 1 1/2 ounces of hard cheese, 2 cups of cottage cheese, 1/3 cup of shredded cheese and 1 cup of milk or yogurt counting as a single serving. For the least amount of saturated fat and cholesterol, pick primarily lowfat or nonfat dairy products instead of full-fat items. If you don't consume dairy, be sure that you include a variety of calcium-rich foods like soy products, dark-green leafy vegetables and fortified plant milk, juice or cereal in your meals daily.
Pick Skinny Proteins
A 1-ounce serving of protein is equivalent to one whole egg, 1/4 cup of cooked beans, 1 tablespoon of nut butter, 1/2 ounces of seeds or nuts, 1/4 cup of tofu or 1 ounce of cooked meat, fish, shellfish or poultry. A man in his early 20s needs about 6 1/2 ounces of these foods per day, while a woman in her 20s should have 5 1/2 ounces. The Harvard School of Public Health recommends that you fill the majority of your protein requirement with poultry, seafood, beans, nuts and seeds. The higher your intake of beef, lamb, pork and processed or cured meats, the more likely you'll be to develop heart disease, cancer or diabetes later on. To get adequate omega-3 fatty acids, aim to have two 3 1/2-ounce servings of low-mercury fish like salmon each week.
- Circulation: Healthy Lifestyle Through Young Adulthood and the Presence of Low Cardiovascular Disease Risk Profile in Middle Age
- ChooseMyPlate.gov: How Many Grain Foods Are Needed Daily?
- ChooseMyPlate.gov: What Counts as an Ounce Equivalent of Grains?
- American Heart Association: Trans Fats
- ChooseMyPlate.gov: Fruits - How Much Fruit is Needed Daily?
- ChooseMyPlate.gov: Vegetables - How Many Vegetables Are Needed Daily or Weekly?
- ChooseMyPlate.gov: Vegetables - Tips to Help You Eat Vegetables
- ChooseMyPlate.gov: Dairy - How Much Food From the Dairy Group is Needed Daily?
- ChooseMyPlate.gov: Dairy - What Counts as a Cup in the Dairy Group?
- ChooseMyPlate.gov: Dairy - Tips for Making Wise Choices in the Dairy Group
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