At this time of year, graduation celebrations are everywhere. Our 4-year-old granddaughter even participated, proudly wearing a miniature square cap while waving excitedly during her preschool recognition ceremony.
Among the many high school announcements, we received two from our nephews in New Mexico. A particularly clever invite came from a homeschooled young man in our community, proudly declaring himself valedictorian, class president, and teacher’s pet.
To all the graduates, no matter where your next journey takes you, congratulations! And here is some sage advice for you.
Watch What You Eat: What you consume can either strengthen you or weaken you. Young adults are particularly at risk for nutritional deficiencies that may affect their health in the future, according to experts.
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For example, young women are at a higher risk of not consuming enough protein. Protein is essential for muscle development and hormonal control. Make sure to include protein-rich foods like eggs, lean meat, poultry, seafood, beans, soy products, and nuts in every meal. These foods also provide iron, zinc, and other nutrients to keep your body and mind healthy.
Embrace Vegetables: Your mother was right. Vegetables of all colors and types contribute to clear skin, disease resistance, and a healthy weight. Research shows that young adults often lack red and orange vegetables like bell peppers, carrots, and tomatoes in their diets. Nutrition experts recommend that half of your plate should be filled with vegetables.
Take Care of Your Bones: Your bones will continue to absorb bone-building nutrients until around 30 years of age when they reach their peak strength. After that, gradual bone loss begins. Ensure you consume calcium and protein-rich foods like milk, yogurt, and calcium-fortified soy beverages to “invest” in your bone health for the future.
Try New Things: Learn valuable skills like cooking, which will benefit you throughout your life.
Enjoy All Foods in Moderation: Your body will thank you in the long run. Take care of it, and it will take care of you.
Listen to the Wisdom of Adults: Someday, you’ll be the wise one. Congratulations on your graduation!
Barbara Intermill is a registered dietitian. Reach out to her at barbara@ quinnessentialnutrition.com.
