Hi dear colleagues,
Can you propose category of food according to age group?
Thanks in advance
Food for breastfeeding mothers
Breastfeeding mothers need a significant amount of extra energy to cope with the demands of breastfeeding. This extra energy should come in the form of nutrient-dense foods to help meet the extra nutrient requirements that also occur when breastfeeding. Vegan mothers who are breastfeeding (and during pregnancy) should take a vitamin B12 supplement.
Recommendations include:
Eat enough food – breastfeeding burns through extra kilojoules.
Eat foods that are nutrient dense – especially those foods that are rich in folate, iodine, zinc and calcium.
Eat and drink regularly – breastfeeding may increase the risk of dehydration and cause constipation. fluid needs are approximately 750 – 1000 ml a day above basic needs.
Women should continue to avoid drinking alcohol while breastfeeding.
I strongly agree with such idea.Its just the best. Each age group will have the food type to eat and this will invariably help the life expectancy rate of the individuals.Thanks
When young, you need a lot of carbs to keep your energy level high.
When you are older, you need less carbs to keep your health.
Doha, a good question
Our nutritional needs change with different life stages. To be fit and healthy, it is important to take into account the extra demands placed on your body by these changes.
To meet your body’s regular nutritional needs, you should consume:
a wide variety of nutritious foods
water on a daily basis
enough kilojoules for energy, with carbohydrates as the preferred source
essential fatty acids from foods such as oily fish, nuts, avocado
adequate protein for cell maintenance and repair
fat-soluble and water-soluble vitamins
essential minerals such as iron, calcium and zinc
foods containing plant-derived phytochemicals, which may protect against heart disease, diabetes, some cancers, arthritis and osteoporosis.
A varied diet that concentrates on fruits, vegetables, wholegrains, legumes, dairy foods and lean meats can meet these basic requirements.
Babies – birth to six months of age
Babies usually double their length and triple their weight between birth and one year of age. Breastmilk generally supplies a baby with the required amounts of nutrients, fluids and energy up to about six months of age. It is recommended that infants be exclusively breastfed up to around six months of age.
Breastmilk is preferred to infant formula where possible, as it contains many protective and immunological factors that benefit the baby’s development. Fruit juice is not recommended for babies under the age of six months.
Breastmilk or correctly prepared infant formula provides enough water for a healthy baby to replace any water losses. However, all babies need extra water once solid foods are introduced.
Food for babies – six to 12 months of age
Solids should be introduced around six months of age to meet your baby’s increasing nutritional and developmental needs. However, breastfeeding should continue until twelve months of age and beyond, or for as long as the mother and child desire.
Different societies have their own traditions about which food is more appropriate to start feeding a baby with. Culturally appropriate foods and preparation methods should be encouraged when these are nutritionally adequate.
As a baby is gradually weaned from the breast or bottle and new solids are introduced, there may be reduced body stores of iron. To maintain nutrient body stores:
Give your baby foods that are rich in iron and zinc, such as iron-enriched infant cereals, pureed meats and poultry dishes, cooked plain tofu and legumes/soy beans/lentils. Iron-enriched rice-based cereals are frequently recommended as the first food to be introduced, as there is the additional benefit of a lower risk of an allergic reaction.
Foods can be introduced in any order, provided the texture is suitable for your baby’s stage of development. Foods range from fruits and vegetables (for vitamin and mineral content) to meat, poultry, fish and whole eggs..
Do not add salt, sugar or honey to your baby’s food. It is unnecessary.
Avoid cow’s milk as a drink in the first 12 months. Small amounts can be used in cereals and custards. All milk used should be pasteurised.
Whole fruit is preferable to fruit juice. Avoid juices and sugar sweetened drinks.
Put your baby to bed without a bottle, or take the bottle away when they have finished feeding to minimise long-term exposure of their teeth to sugar-containing liquids.
Avoid whole nuts, seeds or similar hard foods to reduce the risk of choking.
Introduce foods one at a time. Offer new foods once every three to four days to avoid confusion and to rule out food allergy and sensitivity.
Feed babies during any illness and feed up after illness. Give ample liquids if your baby has diarrhoea.
Occasional exposure of the skin to sunlight is usually enough to provide a baby’s vitamin D requirements, but this does vary from season to season and with skin colour.
Food for young children
Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition. Young children are often picky with food, but should be encouraged to eat a wide variety of foods. Trying again with new foods may be needed for a child to accept that food. As many as eight to fifteen times may be needed.
During childhood, children tend to vary their food intake (spontaneously) to match their growth patterns. Children’s food needs vary widely, depending on their growth and their level of physical activity. Like energy needs, a child’s needs for protein, vitamins and minerals increase with age.
Ideally, children should be accumulating stores of nutrients in preparation for the rapid growth spurt experienced during adolescence. Appropriate weight gain and development will indicate whether food intake is appropriate.
Food-related problems for young children include overweight, obesity, tooth decay and food sensitivities.
Recommendations include:
If a child is gaining inappropriate weight for growth, limit energy-dense, nutrient-poor snack foods. Increase your child’s physical activity. You could also limit the amount of television watching.
Tooth decay can be prevented with regular brushing and visits to the dentist. Avoid sugary foods and drinks, especially if sticky or acidic.
Ensure your child has enough fluids, especially water. Fruit juices should be limited and soft drinks avoided.
Reduced-fat milks are not recommended for children under the age of two, due to increased energy requirements and high growth rate at this age.
Be aware of foods that may cause allergic reactions, including peanuts, shellfish and cow’s milk. Be particularly careful if there is a family history of food allergy
Food for children entering their teenage years
The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients. For girls, this generally occurs around 10 to 11 years of age. For boys, it occurs later, at around 12 to 13 years.
Recommendations include:
The extra energy required for growth and physical activity needs to be obtained from foods that also provide nutrients, instead of just ‘empty calories’.
Takeaway and fast foods need to be balanced with nutrient-dense foods such as wholegrain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats.
Milk, yoghurt and cheese (mostly reduced fat) should be included to boost calcium intake – this is especially important for growing bones. Cheese should preferably be a lower salt variety.
Adolescent girls should be particularly encouraged to consume milk and milk products.
Older teenagers and young adults
Moving away from home, starting work or study, and the changing lifestyle that accompanies the late teens and early 20s can cause dietary changes that are not always beneficial for good health.
Recommendations include:
Make a deliberate effort to keep physically active.
Limit alcohol intake.
Reduce the amount of fats and salt in the daily diet.
Be careful to include foods rich in iron and calcium.
Establish healthy eating habits that will be carried on into later life.
Food for pregnant women
A pregnant woman should concentrate on increasing her nutrient intake, rather than her kilojoule intake, particularly in the first and second trimesters. In Australia, pregnant women are expected to gain about 10 to 13 kg during pregnancy. However, this depends on the pre-pregnancy weight of the mother.
Recommendations include:
No ‘crash dieting’, as this can have a negative impact on the baby.
No ‘eating for two’, as this will lead to unnecessary weight gain. A healthy pregnancy only requires about an extra 1,400 to 1,900 kilojoules a day during the second and third trimester, which is equivalent to a glass of milk or a sandwich.
Concentrate on diet quality rather than quantity.
Accommodate cravings, but don’t let them replace more nutritious foods.
Nutrients for which there are increased requirements during pregnancy include folate, iron, vitamin B12 and iodine.
Iron is required for oxygen transport in the body. Iron supplements can be advised by your doctor during pregnancy, but do not take them unless your doctor recommends them. Increasing vitamin C intake can help increase iron absorption from foods.
Folate is important three months before and in the first trimester of pregnancy to avoid neural tube defects (like spina bifida) in the baby. All women of childbearing age should eat high-folate foods (such as green leafy vegetables, fruits and legumes). If planning for pregnancy, it’s important to obtain 400 µg folate/ day and if you are pregnant, this increases to 600 µg/day. This can be obtained from a folate supplement and a diet high in folate-rich foods (remember to talk to your doctor first). It is now mandatory for all bread-making flour to be fortified with folic acid (a form of folate that is added to foods). This will help women reach their recommended intake of folate.
Iodine is important for normal growth and development of the baby. Iodine supplements are often advised during pregnancy to meet the increased needs, as food sources (such as seafood, iodised salt and bread) are unlikely to provide enough iodine. Talk to your doctor about this.
The recommended intake of calcium does not specifically increase during pregnancy. It is, however, very important that pregnant women do meet calcium requirements during pregnancy.
No one knows the safe limit of alcohol consumption during pregnancy. Recommendations are to not drink at all.
Pregnant women are advised to avoid foods that are associated with increased risk of the listeria bacteria (such as soft cheese and cold seafood) and to be careful with foods that are more likely to contain mercury (such as certain fish. such as flake). Listeria can seriously affect your growing baby.
Being physically active has many benefits. If you are active and fit, and are experiencing a normal pregnancy, you can remain physically active during your pregnancy. Otherwise, consult your doctor for advice.
Drink plenty of fluids.
Do not smoke – both direct and passive smoking is associated with growth retardation, increased risk of spontaneous abortion, stillbirths, placental complications and low birth weight.
Food for breastfeeding mothers
Breastfeeding mothers need a significant amount of extra energy to cope with the demands of breastfeeding. This extra energy should come in the form of nutrient-dense foods to help meet the extra nutrient requirements that also occur when breastfeeding. Vegan mothers who are breastfeeding (and during pregnancy) should take a vitamin B12 supplement.
Recommendations include:
Eat enough food – breastfeeding burns through extra kilojoules.
Eat foods that are nutrient dense – especially those foods that are rich in folate, iodine, zinc and calcium.
Eat and drink regularly – breastfeeding may increase the risk of dehydration and cause constipation. fluid needs are approximately 750 – 1000 ml a day above basic needs.
Women should continue to avoid drinking alcohol while breastfeeding.
Food for older people
Many people eat less as they get older – this can make it harder to make sure your diet has enough variety to include all the nutrition you need.
Recommendations include:
Be as active as possible to encourage your appetite and maintain muscle mass.
Remain healthy with well-balanced eating and regular exercise.
Eat foods that are nutrient dense rather than energy dense, including eggs, lean meats, fish, liver, low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.
If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy bones.
Limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks.
Choose foods that are naturally high in fibre to encourage bowel health.
Limit the use of table salt, especially during cooking.
Choose from a wide variety of foods and drink adequate fluids.
Share mealtimes with family and friends.
Yes dear Abiodun , I'm searched about this topic. I'm really need it.
REGARDS
I'm agree with you dear Amir, the healthy food for a certain age but it isn't for others.
REGARDS
Thanks dear Kulvir Singh, for interesting informations. You can sharing it at this link
https://www.betterhealth.vic.gov.au/health/healthyliving/food-and-your-life-stages
REGARDS
Dear Monyer,
Let's try to be as efficient as possible, get the healthy food for any age..
REGARDS
For your busy 20s & 30s
Start making time...
Life is busy for most women aged 20-30 and healthy eating is often way down the list of priorities. The National Diet and Nutrition Survey found that a high percentage of women in this age band failed to meet the recommended daily intake for several key nutrients, including calcium, folic acid and iron - and only 4% of women aged 19-24 consumed their five-a-day target for fruit and vegetables.
Bone density continues to grow (with a good supply of calcium and vitamin D) until our late 20s. At this age, nutrition for bone health is important to lower the risk of osteoporosis later in life. Calcium and vitamins K and D are all vital and can be obtained through dairy products, green leafy vegetables, egg yolks and salmon.
Skipping breakfast and relying on quick, convenience foods high in salt and sugar may result in low fibre intake. The recommended daily amount of fibre is 30g per day, yet the average intake for adults is only 12g. Low fibre, high sugar and high salt diets can contribute to digestive problems such as constipation and an increased risk of diverticular disease and high blood pressure later in life.
Women who are considering starting a family should ensure they are consuming enough calories, folic acid and minerals such as iron and calcium.
Porridge with cinnamonWhat should I be eating?
Calcium-rich foods - To ensure you're getting the required amount of calcium, you need to eat three servings from the dairy group each day (1 serving = 200ml milk, one small pot yogurt, 30g cheese). If you're pregnant there are some dairy foods you should avoid including unpasteurised milks, soft cheeses and soft blue cheese - this includes products made from unpasteurised goat and sheep's milk. If you don't eat dairy, try calcium rich plant products such as kale, broccoli, spinach, beans and fortified soy products such as tofu. Other useful food sources include canned fish with bones, such as salmon and sardines.
Whole grains – Make time for breakfast. Try fortified wholegrain cereals or porridge oats with chopped fruit or a handful of nuts and seeds like flaxseeds. A proper breakfast will provide fibre and several key vitamins.
Low salt – Official guidelines suggest that adults should consume no more than 6g salt per day (less for children). Check information on the back of the pack before you buy ready meals or sandwiches - for a main meal you should aim to eat no more than 2.5g salt. Use alternative seasonings when cooking – garlic, black pepper, chilli, lemon juice, fresh herbs and spices. Taste before you season with salt.
Folate-rich foods - Folate (also known as folic acid or vitamin B9) is of critical importance both before and after conception in protecting your baby against neural tube defects and cleft palate. Good sources of folate include fortified breakfast cereals (which also include iron), dark green leafy vegetables and oranges.
Starting a family? Prior to conception and during the first 12 weeks of pregnancy, the Department of Healh recommends you supplement with 400mcg of folic acid daily. Pregnant and breast-feeding mums should also consider a 10mcg supplement of vitamin D daily.
thanks for sharing me
Dear Doha ..please see the link : https://www.bbcgoodfood.com/howto/guide/eat-your-age
Home made food is always healthy and good
Carry home made food as daily routine to work .... but some unavoidable circumstances yes there can be alternatives
My dear colleagues,
I can`t thank you enough for your contributions. I wish you all the best 😊.
I agree with Dr.Kulvir singh ( Eat and drink regularly – breastfeeding may increase the risk of dehydration and cause constipation. fluid needs are approximately 750 – 1000 ml a day above basic needs).
best regard
Although some nutritional principles stay the same throughout life (eat small amounts several times a day, and enjoy a variety of fruits and vegetables), certain phases of life require different nutritional priorities. Babies have no teeth so they can't eat solids, and their developing brains require fat and cholesterol. Teenage girls and boys need different amounts of iron and protein, and aging adults usually need to curtail calorie consumption while making sure to get plenty of fiber, water, and nutrient-rich foods.
Infants
Want to learn more? Take an online course in Nutrition.
For the first six months of life, medical experts agree that the "gold standard" food of choice is mother's milk. Mother's milk contains the exactly correct proportions of fat, cholesterol, protein, and carbohydrates for baby humans. Mother's milk is not only a perfect nutritional choice; it also provides protection against several diseases because the mother is able to transfer some of her immune system's protection to the baby.
Mother's milk is also cheap and requires no special ingredients, and it affords mom and baby a few moments of relaxed quiet time together. When you nurse a baby, you never have to worry about proper food preparation techniques, boiling water, or food safety issues. The milk is always fresh and ready to go at a moment's notice.
Breastfeeding is not always easy: if you work full time, you have to decide that pumping and storing milk throughout the day is a priority for you, and it also helps if your job allows you the time and a comfortable place to do so. Some babies, or mothers, have a difficult time adjusting to nursing. There are also a few medical reasons why nursing may not be the best choice: for example, if the mother has an illness that could be passed to her child through her milk, or if she has to take certain medications that may be harmful to the child.
When nursing is not an option, regular cow's milk or goat's milk is not a suitable substitute. This type of milk is made for baby cows or goats, and it doesn't have the right nutrient mix for developing humans, that's where special baby formulas come into play.
Baby formula offers some convenience because anyone can feed the child, and you can do it in places where you might not feel comfortable nursing for whatever reason. However, baby formula is expensive, and you have to be very careful about keeping all the accessories (bottles, nipples, collars, and so on) sterilized, or you raise the risk of food borne illnesses. Although not a major concern in industrialized nations, the issue of finding a reliable supply of clean water to make formula can be a major problem in the developing world.
Most pediatricians recommend that babies eat nothing but mother's milk for the first six months of life.
Babies to 2 years old
Once your doctor gives you the green light to start introducing solids, follow their recommendations about what foods to introduce first. They may suggest rice cereal mixed with milk or formula in the beginning as a complimentary food. Pureed fruits and vegetables will come later. Add one food at a time and give the baby time to adjust (this also helps you identify any foods that cause an adverse reaction).
Babies and toddlers grow at an amazing pace, and they need calories, protein, fats, and iron to keep them going. Their stomachs are also very small, so they can't eat a lot of food all at once. Plan on feeding your infant or toddler every few hours throughout the day.
As for what to feed babies and children, though toddlers can eat the same kinds of foods as adults, you have to pay special attention to how they are prepared. Little kids don't need added salt, sugar, or artificial sweeteners. Babies under 1 year need smooth textured food that they can't choke on. When kids start developing teeth and can pick up foods, they can eat solid, but still soft foods. Remember, they have tiny little windpipes about the size of a skinny person's pinkie finger, and they are just learning how the whole eating thing works.
When your doctor approves more "solid" solids, like crackers and cereal, make sure they are still eating a range of fruits and vegetables.
Babies' brains are still developing, and children under 2 can eat full-fat dairy products because they need a certain amount of fat and cholesterol for optimal development.
Children
Over two years of age, your child can shift to low-fat or fat-free dairy products. As they become more active, kids require more calories to grow. Protein becomes very important for building muscle mass, but fruits, vegetables, and whole grains are always critical.
As children become more active, the temptation becomes greater to buy packaged convenience foods like Lunchables and pre-assembled snack packs. These items can be very high in sodium, sugar, and saturated fat, so be sure to read labels carefully.
When your kids are young it is absolutely the best time to get them used to eating healthy. Children who are raised on whole grains won't turn up their noses at wheat tortillas and natural peanut butter later on in life. Try to keep sodas out of your house, even the diet kind. Avoid adding salt and sugar to children's food from the beginning, and later on, they will find processed foods to be overly sweet or salty. Children do not need artificial sweeteners added to fruits, it may make the fruit taste appealing in the short term, but it also gets the child accustomed to an overly sweet taste that they will never find in natural foods.
When packing lunches, always include a portable fresh fruit (like a banana, a peeled or sectioned orange, or apple slices) and vegetables (like sugar snap peas, carrot sticks, or zucchini strips). Some kids like having a dip, just choose a healthy dip option like low-fat ranch dressing.
Teens
Although young boys and girls have the same nutritional needs when they are young, by the teenage years, they start to diverge and have their own requirements. Some teenagers become very active in the teen years, participating in sports, working physical jobs, and doing more chores around the house and yard. Others become more sedentary as they focus on their studies, have more homework, get serious about instruments, or spend more time on the computer.
Parents can't always control what kids eat when they are away, but they can make an effort to keep healthy snacks on hand at home. Store lots of ready-to-eat fruits and vegetables in an easily visible location just inside the refrigerator door. Keep yogurt packs, low-fat cheese sticks, almonds, peanuts, whole-grain crackers, and lower-fat, lower-salt popcorn on hand. Avoid the pressure to stock the pantry with sodas, cookies, and snack cakes. Remember, your teenage son might be rail thin today, but if he gets used to eating a bag of chips every afternoon, this is a habit that he will either have to break later on, or it will end up damaging his health.
Physical activity at this age not only helps set lifelong patterns, it also encourages strong bones and relieves some of the stress and anxiety that comes with being a teenager. Encourage teens to find an enjoyable physical activity. Not every child is an athlete, so look outside the standard "box" of organized sports activities until they find something they like such as Pilates, yoga, hiking, mountain biking, BMX racing, rollerblading, skateboarding, or long walks. What they do doesn't matter so much as long as they are doing something.
Boys
Teenage boys hit a very speedy growth spurt when they reach puberty. The rate and timing of growth is different for everyone, but this is a time when boys will build most of the muscle mass that will get them through the rest of their lives. Teenage boys will consume more calories when they start their growth spurt. Protein, the building block of muscle growth, will be important, as will calcium and Vitamin D for their stretching skeletons.
Girls
Teenage girls are not only growing, they are starting to have menstrual periods, which taxes their reserves of iron. Teenage girls have the highest iron requirement of all ages, so they can choose lean red meats, iron fortified cereals, beans, and green leafy vegetables to help meet the need.
It is during a woman's late teens and early 20s when she builds most of the skeletal strength that will have to last the rest of her life. Unfortunately, we get no "do-overs" when it comes to bone growth. Eating a well balanced diet with lots of calcium (low-fat dairy products, canned fish with soft bones which you eat, and fortified orange juice), Vitamin D (fortified milk and sunlight exposure), and phosphorous (animal products, dairy, and beans) can help provide the minerals that will be stored in the bones for the rest of her life.
Weight-bearing exercise like walking, jumping, and running also signals the body that it needs to deposit more minerals in the skeleton to protect against injury. Regular exercise in the teen years builds a strong skeleton for life.
The teenage years are also the time when girls are most at risk for eating disorders and most likely to follow fad diets that promise rapid weight loss through an extremely restricted diet.
Young adults
Both men and women in their 20s are at their critical times, as far as nutrition is concerned; here the stage is being set for the rest of your life. This is the last decade where you can still build new bone, and the hormones that allow you to build new muscle are at their peak. To maximize this decade, it's critical to eat plenty of highly nutrient foods, especially those containing calcium, protein, and iron (most important for women).
Continuing to exercise regularly not only helps to manage weight and stress, it also makes the most of a great opportunity to build new bone.
Many people in their early 20s have just graduated from college, are adjusting to their first permanent jobs, trying to climb the ladder, and have a social life too. Busy schedules, independence, and a little financial freedom tend to make people forget about the importance of eating right. Restaurants, bar food, and booze can take their toll. Metabolisms begin to slow in your 20s, so most people can't eat like they did in high school or the pounds and health consequences begin to stack up.
The good news is, your 20s are a great time to start changing habits and living healthy: it is much easier to undo a few months' worth of damage than a few years of it. Start getting into the habit of planning your meals, packing a lunch, and cooking for yourself. Plenty of cities now offer events like healthy cooking classes that can also serve as singles mixers.
Women of childbearing age
Women in their 20s and 30s, especially those who have any possibility of becoming pregnant, should pay special attention to several dietary concerns.
https://www.universalclass.com/articles/health/nutrition/nutritional-needs-for-different-ages.htm
Regards!
this link is useful
https://academic.oup.com/jn/article/132/12/3772/4712139
regards
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