Well I am 29 so I am going to include both 20s and 30s:

For my 20s: Key Nutrients You Need Now
Protein: Thanks to chronic dieting, skipped meals, and girl foods like frozen yogurt and low-fat muffins, it’s likely you’re falling short in this department. Protein helps keep you full and provides the building blocks so you can make and keep calorie-burning muscle. “Recent studies suggest that, at a minimum, we need 60 to 70 grams of protein a day,” says Leslie Bonci, MPH, RD, director of sports medicine at the University of Pittsburgh Medical Center. Get your quota by eating skinless white-meat poultry, lean steak, fish, eggs, beans, tofu, and low-fat dairy.

Potassium: Your muscles and heart need it to function properly. But most women in their 20s get less than half the recommended amount, according to the USDA. Munching two cups of fruit (an apple, a banana, and a plain yogurt with fresh strawberries) and two and a half cups of veggies daily (a garden salad and a side of broccoli) provides all the potassium you need.

Omega-3 fats: They may boost the level of serotonin, a feel-good chemical in your brain — good news, since women are particularly susceptible to depression in their 20s. Salmon and tuna are the best source, but you can also get your fill from walnuts, ground flaxseed, and canola oil.

For my 30s:
Key Nutrients You Need Now

Folate: It’s critical for supporting a healthy pregnancy, preventing neural-tube defects and helping your body make new cells. Folate may also help reduce the risk of heart disease. Eat foods such as chickpeas, asparagus, spinach, broccoli, avocados, orange juice, and fortified whole grains to help meet your daily 400-microgram requirement.

Phytonutrients: “These compounds contain antioxidants, which slow the aging process, ward off heart disease, and prevent changes in DNA, potentially preventing the development of cancer,” says Bonci. While phytonutrients come from plants, dark chocolate, red wine, and coffee are highest in them.

Iron: Not enough leaves you physically drained and messes with your mental muscle. Researchers at Penn State University found that young women who were deficient in the mineral took longer and performed worse on cognitive tasks than those who had normal levels of iron. Get your daily dose of 18 milligrams from foods such as clams, lean beef, fortified breakfast cereal, soybeans, pumpkin seeds, and skinless poultry.

After struggling to find an article on what I should eat at my age….I realized I eat really healthy..for many reasons, I need to loose weight and I want my body to be the healthiest it can be. I am just hoping that I get all the nutrients I need at my age. I make sure to eat a colorful variety of food. I try not to eat processed foods, and when you look in my fridge you see fruits and veggies..so I must be doing something right? We also try a new veggie each week..only on our 2nd week but both have been a success..Thanks Kashi for putting my up to the challenge..Buy Organic..
Happy New Year

Since turning 60 yrs old, I’ve noticed a difference in energy levels and the type of foods I need to eat. A multivitamin with minerals will make all the difference. Foods with fiber are a necessary to keep the small bowel functioning properly.

Thanks for the article, solimarie. I always take a Centrum Multivitamin with breakfast each day.

Another article for several age ranges –
“Healthy for Life: What to Eat in Your 20s, 30s, 40s, and Beyond”
http://www.fitnessmagazine.com/recipes/healthy-eating/superf…

Where is a basic list of what we should be eating to eat our age?

http://www.bbc.co.uk/health/healthy_living/nutrition/life_olderadults1.shtml

Here is a link for nutrition info on people over 60

Are there links somewhere to help us find our age-related nutrition info?

I am a healthy eater and I am very carefull on what I eat. I workout once to twice a day and I haver my periodical rest day to let my body heal and relax. I do have those days when a good pizza and pop are what I eat. I am a firm beliver that you should never let your body crave something to the point that you over eat. I take a multi vitamin from gnc for active women. I to expected a link for eat your age.

So, I thought there would be a link to help us find out more about what we need to “eat our age”…where is it?
I am healthy, have more than average knowledge about nutrition as a medical professional who is very health conscious, however, I am always seeking more information (science based) about how to optimize nutrition as I age.

lol

I am a big believer in adding vitamins to my diet to supplement what I take in with food. At the age of 59 now, I know that my needs are different than for younger women. So I use Centrum Silver, or other comparable vitamins to address the needs of my own age group.

As an Operation Front Line Volunteer, I know that eating from all of the food groups is important. You should know the food pyramid and you should listen to your body. After you eat something, pay attention as to how it makes you feel.

http://www.mypyramid.gov/

http://strength.org/operation_frontline/

Kashi really works for me the frozen kashi dinner/lunch meals r the best!!!!!!!

I chose to change my diet to wheat breads and pastas, since they’re so tasty and since we need 8 SERVINGS of wheat/grains a day… Also I’ve been bring a large water bottle with me everday and it has gotten me into a habit. I make sure that at least the whole bottle is empty by the end of my day since water isso good for you. You should too, I’ve actually seen improvement in my attitude! Don’t be afraid to refill!

I’m 22 years old. In highschool I was on drill team, very healthy, and an extremely fit 115lbs! Since leaving my ex of 3 years, I’ve kind-of fallen of the bandwagon. My goals are to slim down and shape up! Let’s go Kashi!

For ages 20-30, like my age group a site suggests replacing salty snack with crunchy colorful fruits and vegetables. Also switching from white bread to 100% whole grain breads. Use extra virgin olive oil for dressing alternatives when needing a dressing.

Another tip is to have some simple bloodwork performed. It is one thing to increase your intake by nutrient-rich foods, but don’t start any herbs or supplements, such as potassium or iron. Too much of those can lead to kidney or liver problems (especially if you have a chronic medical condition) and may also interact with any other medications that you may be taking. So if you plan to supplement with anything other than nutrient rich food (even then you have to be careful), PLEASE consult with a physician or at least a pharmacist if you are taking medications.