Today I’m continuing my series on nutrition and wellness behaviors, and some science, to focus on in various decades (“seasons”) of life. My 30s ended last year, and they were definitely a memorable decade. I find that with my clients, this is the decade where nutrition can fall by the wayside because a variety of other life priorities tend to creep in with force. Personally, I was all over the map nutrition and wellness-wise in my 30s, which is also when I became a dietitian and learned (and unlearned) a lot.
Here are some things to think about prioritizing:
Eat consistently and start thinking of meal structure
If there is one thing I see with most clients in their 30s, it’s inconsistency with meals and snacks. A lot of times this is because schedules are changing and busier, whether that’s because of a demanding job, new baby or other family obligations, etc., it’s just harder to prioritize eating regularly. And if you’re unsure of how to put together meals and snacks that are satisfying, it’s even more difficult to feel good and nourished throughout the day. Skipping meals or having a sad salad or protein bar as a meal can lead to blood sugar crashes, extreme hunger and eventual over-eating or bingeing, and the cycle often repeats itself. With my busy clients, I often suggest sitting down at the beginning of the week and planning out what meals will look like through the week, which can include a combination of meal prep, takeout, frozen options, etc. Getting into the habit of planning and making your nutrition a priority is helpful in this decade because these tools can be used for years to come (and to be honest, it never really gets easier!). My very general guidelines as you’re getting more consistent with meals are to “check the boxes” that include protein, fiber, carbohydrates and a bit of fat, and avoid going longer than 3-4 hours without a meal or a snack. Of course I also give much more individualized recommendations for clients, which is one of my favorite parts about being a dietitian.
Take good care of yourself
Proper nutrition is absolutely a form of self care, and this includes meal planning and prepping! But, in this decade when it seems there are never enough hours in the day, other self care tools can also fall by the wayside and impact nutrition. For example, what I see happening so frequently is stress and anxiety, often from said busy schedules or just living in the world today, directly affect the digestive system. I spoke a bit about that in this post. Stress and anxiety can also of course impact sleep, and therefore appetite and the ability to tune into hunger and fullness cues. Aside from nutrition-related stuff, prioritizing mental health will make you a better employee, boss, mom, partner, friend, etc. Whatever stress management tools work for you, like journaling, therapy, exercise, meditation, make time for them on a regular basis. And if you don’t know what stress management tools work for you, explore! You deserve to take that time for yourself, and no one else is going to ensure you do it.
Eat your vegetables (to a point!)
Aside from tackling the challenges that come with not eating enough, vegetables are often the food category I typically see as needing the most emphasis in busy women I work with in this age group. Countless studies have found women consuming diets high in vegetables have a lower risk for developing chronic disease and some cancers later in life, and now is a great time to get into the habit of eating more of them. If you’re pregnant or trying to become pregnant, vegetables like broccoli, leafy greens and Brussels sprouts are good sources of folate, which is key for a baby’s growth and development. Try experimenting with various cooking methods, and as a general guideline, include some form of produce, or “color”, with each meal.
Period stuff (i.e., you should be getting one)
Aside from medical conditions that may impact period regularity (like PCOS, pregnancy, breastfeeding), you should be getting one regularly in your 30s. That includes athletes, athletes who are training hard, running a lot of miles, etc. etc. etc. Not having a period or having an irregular period is a sign from your body that it’s not getting what it needs energy-wise, this is the time for you to take a deeper look at your diet and behaviors around food if you haven’t done so in your 20s. Ignoring this sign or using the excuse that it just means “you’re training really hard” can impact not just bone health and fertility, but also mental and emotional health. Nip the behaviors that are contributing to your lack of period in the bud as early as possible in your 30s so you can enjoy this all-important decade to its fullest.
What I wish I had done differently
How much time do you have? lol. I spent my early 30s undereating and overexercising/running too much, which is still extremely common among my clients and in general, despite the changes that we see happening in the nutrition world and with college/professional athletics. The difference now is that we know way more about the short and long-term problems that can result from a combination as toxic as that, and that there are tons of resources to help you get out of it. Because let me tell you, friends, nothing good comes from dietary rigidity, restriction and not allowing your body to rest. What can happen is: frequent injury, poor performance, weakened bones, terrible acne (no one talks about this much, but it’s a result of elevated cortisol and other hormonal imbalances like low estrogen), social isolation, nutrient deficiencies and of course poor body image, to name a few.
All that being said, unhealthy behaviors and disordered eating can also be a form of comfort and control, and therefore really scary to try and get out of. If this is you, take baby steps. Start to surround yourself with healthy influences on food and body - I personally like the Food Psych and We Can Do Hard Things podcasts - and get rid of the not so healthy ones (so, most of Instagram and TikTok). It can’t go unsaid how helpful it can be to work with a qualified dietitian for more guidance as well.
For more information on working with me, please visit my website!