Different age groups require different kinds of nutrients to nurture the body. As we get older, the demands of the body shift from one set to the other. And nutritionists say that if you want to achieve the best health when you reach your prime age, then you should start watching what you eat and properly analyze the nutrients you get depending on how old you already are.
1. Kids
Parent's magazine enumerated most of the nutrients required by children during their most crucial developmental stage. Kids should be getting their fair share of protein, carbohydrates, fats, calcium, iron, folate, fiber, Vitamin A and Vitamin C. And in order to harness these minerals and nutrients they should be able to consume the following:
- For Protein = meat, poultry, fish, eggs, nuts, beans and dairy products
- For Carbohydrates = bread, cereals, rice, crackers, pasta and potatoes
- For Fats = whole-milk dairy products, cooking oils, meat, fish and nuts
- For Calcium = milk, cheeses, yogurt, ice cream, egg yolks, broccoli, spinach and tofu
- For Iron = red meats, liver, poultry, shellfish, whole grains, beans, nuts and iron-fortified cereals
- For Folate = whole-grain cereals, lentils, chickpeas, asparagus, spinach, black or kidney beans and brussels sprouts
- For Fiber = whole-grain cereals, chickpeas, lentils, kidney beans, seeds and nuts
- For Vitamin A = carrots, sweet potatoes, squash, apricots, spinach, broccoli, cabbage, fish oils and egg yolks
- For Vitamin C = citrus fruits (such as oranges), strawberries, tomatoes, potatoes, melons, cabbage, broccoli, cauliflower, spinach, papayas and mangos
2. the 20s to 30s
People from their 20s and 30s are considered the busiest, thus the need for more energy-giving nutrients and bone enhancers to support the demands of a hectic lifestyle. According to BBC, "Bone density continues to grow (with a good supply of calcium and vitamin D) until our late 20s". They recommend the following food for people in this age group:
a. For Calcium = dairy products (milk, yogurt and cheese), calcium-rich plant such as kale, collard greens, broccoli, spinach, beans and soy products such as edamame and tofu.
b. For Fibre = whole grain cereals, porridge oats with semi skimmed milk, chopped fruit or a glass of fruit juice.
c. Low Salt = 6g salt per day (less for children), use alternative seasonings when cooking - garlic, black pepper, chilli, lemon juice, fresh herbs and spices.
d. For Folic Acid = breakfast cereals, green leafy vegetables and oranges.
3. 40s
People in their 40s should really start being more careful about their physical health. As the metabolism slows down, a change in your lifestyle and the food you eat can make a lot of difference. Experts' advice: aside from food, exercise. Here are the recommended foods according to BBCs report:
a. For Antioxidants -fruit and vegetables
b. For Iron - Liver and lean red meat, fortified breakfast cereal, green leafy vegetables such as chard, spinach, green beans, asparagus and broccoli.
4. the 50s
At this point, cholesterol level should be carefully monitored. If you're a meat and fat lover, consider shifting your diet to healthier options.
a. For Phytoestrogens - Soya-based foods such as soya milk, soya yoghurt, tofu, miso, lentils, beansprouts, peanuts, linseeds and sweet potatoes.
5. the 60s and up
Most people who reached the age of 60 and older are more prone to health problems if they are not careful with what they eat. It is of utmost importance to pay attention to physical health, doctor-prescribed medications and lifestyle to be able to enjoy the retirement phase. Also, enhancers are sometimes required especially for a sharper memory and for the prevention of other diseases which are usually equated with old age. But seniors can always enjoy life at the 60s provided that they have had a healthy lifetime growing up and growing old, and if they are dedicated to following strict dietary requirements during this phase.
a. For Fiber = whole grains, oats, fruits, vegetables, beans and lentils
b. For Vitamin B12 - meat, fish, eggs, dairy products and fortified breakfast cereals all contain vitamin B12.
c. For Vitamin D - margarine, eggs and oil-rich fish.
