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Your 30s: Pick Protein

Because strength training is crucial for keeping your metabolism humming this decade (it’ll help you hang on to that lean, calorie-burning muscle mass), you need to get enough protein to fuel your muscles. Plus, protein will help ward off hunger and even boost your metabolism, says Jim White, RD, a spokesman for the American Dietetic Association. So work a little in at every meal and snack—have some yogurt, a tablespoon of peanut butter, or some low-fat cheese.

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