1.In Your 20s: Foods With Protein
Most Americans get plenty of protein, which helps your body build and heal muscle. But active young people, especially those who play sports, may need more. Good sources include lean meat, fish, and dairy products, as well as plant-based sources like beans, lentils, nuts, seeds, and tofu. Tofu has the added benefit of lots of fiber, which is something many younger people could use more of in their diet.
2.In Your 20s: Complex Carbohydrates
Carbs are your body’s preferred source of fuel for energy. Complex carbs take longer for your body to break down and digest, giving you more energy and helping you feel full longer. Good sources of these include beans, quinoa, oatmeal, and whole-wheat bread.