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-At age 30, maintaining key nutrients is vital for long-term health. Focus on calcium (dairy, fortified plant milks, leafy greens) to support bone strength as bone density begins to decline. Iron (lean meats, beans, spinach) is important, especially for women.
-Magnesium (nuts, seeds, whole grains) aids muscle and nerve function, while vitamin D (sunlight, fatty fish, eggs) helps calcium absorption and immunity.
-Omega-3 fatty acids (fatty fish, walnuts, flaxseeds) reduce inflammation and support heart health.
-Vitamin C (citrus, bell peppers) boosts immunity and improves iron absorption. Folate and B12 (leafy greens, eggs, dairy) support energy and cell health.
-Lifestyle changes like regular exercise, stress management, good sleep, and limiting processed foods and alcohol are important as well.
-Supplements are not always necessary if your diet is balanced but may be helpful for specific deficiencies.
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As a dietitian, I can evaluate your diet, answer your questions, and design a personalized nutrition plan to keep you healthy and energized in your 30s.
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Make sure to add variety of fruits and veggies in your daily diet ..Start with walks and practise meditation to mana he stress ..Need more details about Pcod history so it will be easy ti guide
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Connect on insta at ansusnutrimom
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Please ask me directly for personalized diet plan for you.
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Good evening,
Need blood reports,height, weight etc
Need nutritional assessment.
Kindly connect through practo app
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A detailed personalized diet plan can be created for you after a dietary assessment ( Food Frequency and 24 hour diet recall) and complete analysis of your blood test reports
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Before any customized diet plan need to know your height, weight, biochemical parametres and your lifestyle. You may contact for a personalised diet advice.
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For healthy tips
Follow my YouTube channel▶️
https://youtube.com/@moumitadutta9588
Dietitian Moumita Dutta)
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Dr. Kavita Dwivedi
Homoeopath
15 yrs exp
Raipur
Hello
Pls connect directly through practo app for proper management
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Diet Tips : Eat high fiber foods : whole grains, vegetables, fruits with peels
Good protein: eggs, fish , paneer, tofu , dal , legumes
Healthy fats : nuts , seeds , olive oil
Cut down refined carbs and sugar : white bread , sweets, cold drinks
Green teas , cinnamon and fenugreek seeds may help blood sugar
Lifestyle Tips :
30-45 minutes daily exercise:
Brisk walk, yoga, strength training- helps insulin resistance and weight control
Good sleep :
PCOS/ PCOD patient often have poor sleep-try meditate
Supplements:
Omega-3
Good for inflammation and hair and mood
Biotin and zinc:
For hair health
Vitamin D and calcium
To prevent bone loss
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Ms. Ridhima Dhingra
Dietitian/Nutritionist
22 yrs exp
Bangalore
Please consult a dietician for a detailed plan
In general you could eat a diet rich in vegetable fruits , whole grains with 30min of exercise 5times a week .
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation
As something need to discuss for diet chart
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Ms. Pradnya Y Baraliya
Dietitian/Nutritionist
15 yrs exp
Akola
You need a Customised Diet Plan please connect through the App. Need to know your height, weight, blood report etc
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Prajna Pai
Dietitian/Nutritionist
38 yrs exp
Mumbai
Hi.. Please connect directly or through Practo app & a detailed diet would be given
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening pls connect through practo app.
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Ms. Swati B. Patel
Dietitian/Nutritionist
32 yrs exp
Vadodara
With Pcod
High proteins
More fibres
Less carbohydrate is advised
Include
Amla tomato capsicums guava citrus fruit cabbage cauliflower
Avocado leafy vegetables
Curds
Nuts and seeds
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