Healthy Recipes for Your 20s and 30s

You are young and feel invincible, but starting a disease-fighting diet strategy now can pay off in the future. Prepare an anti-inflammatory, Mediterranean meal plan that includes fruits and vegetables, whole grains and legumes, and healthy omega-3 (wild salmon, walnuts, flax) and monounsaturated (olive oil) fats. We've got 20 healthy recipes to get you started.

Highly regarded for its delicious flavor, salmon has a stellar nutritional reputation. It's packed with healthy fats plus plenty of vitamins and minerals -- and yet it lacks the high mercury levels that taint some of its seafood kin.

Pecan Pancakes

• As you age, you need to work harder to keep your body healthy. Increase your odds of staying illness-free by sticking with an anti-inflammatory, Mediterranean meal plan that includes fruits and vegetables, whole grains and legumes, and healthy omega-3 (wild salmon, walnuts, flax) and monounsaturated (olive oil) fats. Dark chocolate (in moderation) can reduce risk of cardiovascular disease and low-fat dairy and leafy greens maintain bone density. Here are 15 tasty recipes to get you started.
  
  Combining cooked and fresh berries (good sources of vitamin C and anthocyanins) with vitamin-E-filled wheat germ and pecans maximizes this dish's antioxidant potential.

  
  
• Food for Your 60st's best to have healthy eating habits in place by now. But if you don't, it is never too late to start. The same basics apply as they did for your younger self. Maintain an anti-inflammatory, Mediterranean meal plan that includes fruits and vegetables, whole grains and legumes, and healthy omega-3 (wild salmon, walnuts, flax) and monounsaturated (olive oil) fats. Upping your intake of cancer-fighting foods like trout, wild salmon, olives, and avocados is a good idea. To keep bones strong, make sure to have some low-fat dairy and leafy greens. Try these recipes to help get you off to a good start.
  
  Trout is rich in omega-3 fatty acids, nutrients believed to promote healthy heart function.
• Fast, Healthy Recipes: We've pared it down to the essentials: minimal ingredients, few steps, and a hassle-free cleanup. A great breakfast, lunch, or dinner doesn't get easier than this. We created these recipes with flexibility in mind. Adjust the quantity of the ingredients depending on the flavors you like best and the number of people you're serving.
  
  
  Toast sliced whole-grain bread; let cool slightly. Spread with goat cheese, top with berries, mash with a fork, and drizzle a little honey on top.