It is said that ‘your 20s are the most important decade of your life’ and that holds true for what you eat as well. Make sure to eat all the right things before life gets ahead of you.

Our 20s are filled with activity, trying to finish our education and starting our careers. In all this, we forget to take care of your bodies and neglect healthy practices because we prioritise other elements in our lives. The 20s are important years of our life where we can start planning for our future, not just academically or financially, but also in terms of health. It’s vital to have a proper balanced diet when you’re in your 20s so that you can have a long and healthy life.



The most crucial part of your diet is your intake of calories. It is important to know how many calories to consume in a day to maintain a healthy diet as well as body weight. Your calorie intake will depend on your level of activity.

Level of Activity                  Men                 Women

Inactive/Sedentary            2,320                  1,900

Moderate                            2,730                   2,230

High                                     3,490                    2,850

Here are some nutrients that must be included in your diet to make the most out of your 20s



Whole grains provide us with Vitamin B, iron, and magnesium and are an important source of energy. It is important to add whole grains to your diet so that you also get a good amount of fibre. Whole-grains should be consumed daily depending on our calorie intake. This can be in the form of whole-grain cereal, brown rice, whole-grain pasta, oatmeal, or whole-wheat bread.


protein, foods, amino acids, bio molecules, health

It is important to eat the right proteins so that you also gain the right amount of iron. Protein is required to build muscle as well as improve the health of your hair, skin and nails. Young men need protein to build muscle and bones. They should include lean meats like fish and poultry as they are at a higher risk of developing heart disease and should be careful with their meat intake. Eggs, legumes and pulses are also a good option for protein and fibre. Young women are at a high risk of developing iron-deficiency anaemia, which can be prevented by the consumption of protein (protein is essential for the synthesis of haemoglobin). To keep calories under control, choose lean meats like poultry and fish, tofu and legumes


Healthy diet may boost kids' self-esteem

Most 20 year olds don’t get enough fruits. Fruits are an important part of our diet as they contain Vitamins (A and C) that are vital for maintaining our immune system and can help us avoid catching a cold or falling ill. They are also low on calories and full on nutrients. Both men and women should aim for three or four coloured fruits a day for balanced diet.

Add veggies to your table


Vegetables are also neglected in our 20s and should be given the importance they deserve. Vegetables also provide nutrients that keep our body healthy, like fibre, potassium and folate. Both men and women should aim for vegetable intake of about three to four servings in their daily balanced diet plan. Make sure to have a variety of vegetables, so that you can get as many nutrients as possible.



Dairy is an important source of calcium and is important to keep our bones strong and healthy for life. Getting enough calcium in your 20s can help prevent the development of osteoporosis later in life. They also provide protein and Vitamin D. Both men and women require an adequate intake of calcium to have healthy bones for life. Aim for one or two glasses of milk, and other dairy products. Choose low fat products, like low-fat cheese or nonfat milk, to minimise your intake of fats. You can also drink soy milk in case of lactose intolerance.

It is said that “your 20s are the most important decade of your life” and that holds true for what you eat as well. Make sure to eat all the right things before life gets ahead of you. Don’t countdown your 20s, make your 20s count!