Teens and 20s
While childhood is an important time, the foods we eat in our teens and 20s can also lay the groundworks for future health. According to Amati, this life stage is when we finish building bones and muscle, and start spending hours studying, working, and socialising – all of which increase nutrient needs.
“Adolescence and early adulthood are another big window of opportunity for nutrition,” says Amati. “In the 20s, growth slows, but it’s still a crucial decade for establishing habits that protect heart and brain health in later life. We see that a lot of the groundwork for cardiovascular disease is already being laid in this age group, even though symptoms appear much later.”
In our teens, the body needs more of several nutrients compared to later adulthood. This includes calcium, vitamin D and iron – which is especially important for those who menstruate. Protein and B vitamins are also important, Amati says.
So what does this diet look like? According to Amati, teens and young adults should follow a largely plant-based diet and avoid ultra-processed foods. So lots of fruit, vegetables, wholegrains, beans, nuts, lentils and seeds. It’s also important to have an adequate amount of protein for every meal, which can also be plant-based, she says.
Studies show that following such a diet doesn’t just benefit the body, it can impact mental health too.