Woman eating a salad
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In your 20s: Build good habits—and bone density—by opting for nutrient-rich whole foods instead of refined varieties (an apple instead of apple juice, whole grains instead of white flour).

In your 30s: Rather than cutting out certain foods or reducing calories, eat smaller, more frequent meals that include a balanced mix of carbohydrates, protein, and fat.

In your 40s: To minimize hormone-level changes that may cause weight fluctuations, replace animal protein and fat with vegetarian sources, like nuts, seeds, beans, avocado, and quinoa.

In your 50s: To fight abdominal fat, focus on making exchanges. Skip coffee and diet soda in favor of green tea, or ditch high-sugar sweets and have a portion of dark chocolate instead.

In your 60s: As your body loses lean muscle, your metabolism naturally slows, putting you at risk for weight gain. Choosing high-quality proteins can help maintain muscle and your body's calorie-burning ability.

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