Calcium and bone health

Building and maintaining bone density should be a priority, so gaining your recommended daily intake (RDI) of calcium is important. Bone mass is still increasing in early 20s.You can do this through having two to three serves daily of low-fat dairy foods or substitutes (e.g. calcium fortified soy milks, soft boned fish). Aim for low fat dairy foods to keep your energy intake and weight at a healthy level. Calcium intake should be 1000mg per day. The Australian National Nutrition Survey found that over half of Australian women had less than one serving of calcium-containing foods daily so this is an important area for all women to focus on.

Eat regular meals and maintain a healthy, balanced diet

Vary your diet. Aim to include a range of different foods each day. There is no need to cut out all fats and oils, but you should try to include mainly ‘good’ oils, such as oils from nuts, seeds, avocados and olives, as these are important for your body. It is fine to include take away foods occasionally; however these should be balanced with a variety of other foods.

Iron deficiency

Women in their 20s are at a higher risk of developing iron deficiency due to the monthly loss of menstrual blood. This can lead to tiredness, a lower resistance to infection and a reduced ability to work. Alongside this, Australian women also don’t eat enough iron containing foods. The Australian National Nutrition Survey found that two thirds of women consumed less than the lower range of the recommended daily iron intake.

Foods rich in iron include lean meat, dried fruits and nuts, wholegrain breads and green leafy vegetables. If you are a meat eater, include some lean, red meat two to three times per week. Even small amounts can make a difference to your iron levels, particularly if meat is eaten with vegetables.

Vegetarian diet

While a vegetarian diet can be a very healthy way of eating, if you are going to become vegetarian, it is important to be serious about it. Do your research, and find the important substitutes for meat, like dried beans, lentils, nuts and seeds. Women who are vegetarians are at an even higher risk of being iron deficient. If you have concerns about your iron levels, you should have them checked by your doctor.

Vegetarians also need to make sure they get enough zinc and vitamin B12. Eating foods rich in Vitamin C (such as oranges or orange juice or vegetables such as red capsicum) with non-meat sources of iron and zinc helps increase your absorption of these nutrients. Including dairy foods in your diet will also help you get adequate levels of calcium and vitamin B12. If you are a strict vegan, consider supplementation or using fortified foods for adequate vitamin B12 levels.

Content Updated June 18, 2009