Our bodies change as we move through the decades, and so do our nutritional needs. Women in their 20s face potential drains on their health, including stressful careers, menstruation, and possible pregnancy and nursing. The Illinois Department of Public Health states that women aged 23 to 50 should consume between 1,700 and 2,200 calories per day to ensure adequate energy levels. The best foods to eat are those that build healthy bones, keep your iron levels high for energy and provide adequate protein to help you build muscle.
Calcium, Magnesium and Vitamin D
Helpguide.org notes that women start losing bone mass in their 30s, so you should strive to build healthy bones in your 20s by eating foods containing calcium, magnesium and vitamin D. All three must be present to help your body build bone. Foods rich in calcium include dairy products, garlic, tofu, grains and leafy green vegetables such as broccoli and kale. Magnesium is found in many of the foods that contain calcium, such as green beans and summer squash, and it is also available from a variety of seeds, including sunflower, flax and pumpkin. Vitamin D is available from the sun, from fortified milk and juices, and from fish such as cod and salmon.
Your daily calcium need will vary from 400 to 1,200 mg, your daily intake of magnesium will vary between 500 and 800 mg and your intake of vitamin D each day should equal between 400 and 1,000 IU per day. Talk to your doctor to determine the levels that are right for you or use the link to the United States Department of Agriculture's Dietary Reference Intakes tables in the Resources section to find recommendations for women in their 20s.
Iron
Women in their 20s can suffer from iron deficiency because they lose a portion of their blood through menstruation. Blood cells carry oxygen through the body to help cells function normally and keep your energy levels high. Foods rich in iron include beef, chicken, fish, eggs, raisins and fortified breads and cereals. WomensHealth.gov states that women ages 19 to 50 years should consume 18 mg of iron each day.
Protein
Fitness Magazine warns that women in their 20s are at risk of not eating enough protein because they might choose low calorie foods that are also low in protein. Protein is necessary to help you build and maintain healthy muscle, particularly if you are exercising regularly. The Centers for Disease Control and Prevention recommends that women ages 19 to 70 eat 46 grams of protein each day.
Foods rich in protein include meats such as chicken, turkey and beef. If you prefer to eat less meat, get your protein from eggs, nuts, soy products such as tofu, beans, grains such as breads and oatmeal, and even vegetables such as broccoli.
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