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Diets for Women in Their Twenties

author image Kelsey Casselbury
Kelsey Casselbury has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and nutrition. Collins is an experienced blogger, editor and designer, who specializes in nutrition, fitness, weddings, food and parenting topics. She has been published in association and consumer publications, along with daily newspapers such as The Daily Times (Salisbury, Md.)
Diets for Women in Their Twenties
Meals that are easy, quick and healthful are the key to success in your 20s. Photo Credit: Elena_Danileiko/iStock/Getty Images

Your 20s can take multiple different paths -- you might focus on your career, your family or your social life, or a combination of all three. In every case, though, one thing is for sure -- your diet can often take a backseat to what seem like more important matters. Focus on getting the nutrients you need to live a healthy life in your 20s and beyond.

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The Nutrients You Need

A few essential nutrients are a bit more critical than others during your 20s. For example, you should focus on getting enough calcium and vitamin D -- 1,000 milligrams and 15 micrograms a day, respectively -- during this decade, as this is a crucial time for strengthening your skeleton, says dietitian Elizabeth Somer on It's also a key time to take in folic acid, particularly if you're planning on starting a family. Generally, women in their 20s need 400 micrograms daily, though your needs are higher if you're breast-feeding. Other important nutrients include protein, iron, potassium and omega-3 fatty acids.

Meals on the Go

In your 20s, the problem is how to get all the nutrients you need when you're always on the go. Skip fast-food meals in favor of choosing healthy convenience foods that pack the nutrients you need. For example, precooked rotisserie chickens offer protein and iron, as does prepackaged, prewashed spinach -- make a quick dinner out of chicken breast and a salad. Start your day with a fruit smoothie made with a base of fat-free milk or Greek yogurt to boost your calcium intake, along with whole-grain breakfast cereal fortified with folate.

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