Food is one of only a few things without which we would perish from the minute we kick-screamed our way into this planet. But we can’t just eat any meal at any age if we want to have a shot at surviving life’s chaos. And food is our most powerful ally in this. Here are the best ingredients for eating well at each age, from toddlers to septuagenarians and beyond.
A few elements, such as fruits and vegetables, should always be included in the diet, no matter the age. Research suggests fish and fish oil is rich in Omega-3, could have a role in brain and eye development. Calcium is essential for children as they grow. When adults over 30 don’t receive enough calcium, their bodies leach it from their bones, making them weak and brittle.
Foods for different age groups
0-2 years group : Because of their rapid growing rate, the under-twos require a lot of iron and expend a lot of energy. Breast milk lacks iron, but eggs, iron-rich vegetables like spinach, full-fat milk, yoghurt, and cheese provide the foundation for a well-balanced diet.
Two years old to teens : During this time, bone grows at a high rate. As a result, foods high in iron and calcium are essential. Healthy habits can be formed with semi-skimmed milk and lower-fat dairy choices.
Teens and young adults : Diet should be balanced and nutrient rich, and should include fruits and veggies, lean meat, and pulses. This is the age to discover the world, including new flavors and ingredients from different countries.
20 years group : The body is at peak health. But this period can be marked with alcohol excess, which is detrimental if taken without food.
30 years group : Increasing folate intake can reduce the risk of neutral tube defects in women trying to conceive. Good sources of folate are dark leafy greens and whole grains.
40 years group: Antioxidants protect the skin and body from cell damage. These are found in brightly colored fruits and veggies.
50 years group : The current focus is on weight loss, diabetes prevention, and heart disease prevention. The idea is to replace saturated fats, which are largely animal fats, with unsaturated fats.
60 years group : Protein aids muscle building for athletes and weight loss for dieters due to its capacity to keep individuals feeling fuller for longer (and therefore consume fewer calories).
70 years group : Around this age, people’s eating habits shift. When people retire and become less active, their appetite declines. All nutrients should be included in meals.
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