Hey, sure thing. Hitting 30 can be a bit of a shift for lots of women, with energy levels, dietary needs changing over time. Protein is super important, but it’s also good to remember the balance of other nutrients too.
Start with lentils and legumes - they’re not just protein powerhouses but also rich in fiber, which is key for keeping digestion smooth and steady. Consider making dal a staple, maybe soups or salads with chickpeas to mix it up. Looking for variety? Quinoa’s great too, not only high in protein but good for those times when you’ve had enough of rice or wheat. Throw it in with veggies and you’ve got a meal.
Nuts and seeds are another big one, think almonds, walnut, sunflower seeds… They’re more dense in nutrition but be mindful of how much ya consume ‘cause they have lots of healthy fats. Try having a handful mid-morning or as an afternoon munch when you need something to tide you over till dinner.
Then there’s dairy—yogurt, paneer. These can keep your calcium levels up, which is important especially as you get older. But if dairy isn’t your thing, see if you can substitute with fortified plant-based alternatives like almond or soy milk.
And don’t forget leafy greens and colorful veggies. Try and include a mix - spinach, broccoli, bell peppers. They’re not just dense with vitamins, minerals and antoxidants, but add color and texture to meals.
Ayurvedically speaking, try being cautious with too much raw food - lightly cooked or steamed ensures nutrients are easy to digest, helping your agni, or digestive fire, doing its job.
Hydration, can’t emphasize enough, maybe put some lemon or cucumber slices in water for flavor. This could keep your skin glowing and energy stable. Keep a tab on how you respond—everybody’s unique. Adjust things slowly, listen to how your body feels, it usually tells you if something is off or spot on.
