Nutrition for Childhood
No one food group provides all the nutrients growing bodies need for good health. Children need nutrient for growing and developing bones, teeth, muscle and blood. They need more nutritious food in proportion to their size than do adults. A variety of delicious foods from all food groups is the best way to meet children’s daily nutrition needs. The secret to feeding a healty family is to serve delicious nutrient rich foods at every meal and snack. When children fill up on the right stuff – high quality nutrition for their bodies and brains – they will naturally have less room for the nutrient-poor choices (soft drinks, chips, candy, desserts).
Children need highest amount of protein as they need to grow strong and tall.
Daily consumption of milk and dairy products should be 450-500ml per day.
1-2 serving (1-2 oz) of lean protein foods like poultry and fish, legumes and pulses
Should have 2 cups of veggies and 11/2 cups of fruits in a day
Hydrate the body well with healthy beverages, Choose beverages wisely by avoiding high calorie sugary drinks.
Children should be encouraged to be active.
Nutrition for Adolescents
Adolescent are maturing not only physically but cognitively and psychosocially. They strive for identity, Irregular meals, snacking; eating away from home and following an alternative dietary pattern characterize the food habits of adolescents. Nutritional health during adolescence is important for supporting the growing body and for preventing future health problems.
10-14 glass of water.
2-3 cups of non fat, low fat milk or curd to provide calcium, Vitamin D, riboflavin mostly red, orange, dark green vegetables and fruits should be taken.
2 serving 9i2-3 oz) of lean protein foods, legumes, beans and pulses.
Should have 1 serving of citrus and vitamin A rich food in the diet.
Carbohydrate like Whole wheat, cereal, bread, rice, pasta to meet energy needs
Nutrition for Adult Age
Nutrition is important throughout adult age. As younger adults good nutrition helps keep people strong as they need energy for active lives that may involve athletic pursuits and busy days filled with work and raising children. Pregnant women will need to pay particular attention to nutrition. Every individual require specific nutritional caloric needs bases on their BMI, medical condition and metabolic rate.
Daily intake of 10-12 glasses of water
9-10 servings of vegetables and fruits in a day
Fats such as mono unsaturated and poly unsaturated such as vegetable oil like canola oil, olive oil and rice bran oil, nuts and seeds.
Protein from animal fat like chicken and fish 9especially those rich in omega 3 fatty acid), lean meat and low fat dairy products.
1-3 servings of non animal proteins like beans, legumes, pulses and nuts.
Whole grains and whole wheat cereals can be taken instead of refines cereals.
Nutrition for Elderly
Each older adult has unique needs so the dietary recommendation should be individualized. A person’s diet should provide sufficient amount of fluid, protein, fats, iron, folic acid, calcium, Vitamin A, D, B12 and Vitamin C. An important guideline is to consume small meals and snacks which are nutrient dense at proper meal intervals.
Drink 8-10 glasses of water.
Consume well cooked cereals and cereal products
Low-fat or fat-free dairy (Milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy
Eat 3 cups of dark green vegetables like leafy greens, vegetables and 2 cups of fruits.
Include lean meat, poultry, fish and eggs in limited quantities.
Make sure that the fats you eat are healthy ones (polyunsaturated and monounsaturated fats).