Specific nutritional needs change as you grow. Here are some basic guidelines to follow from infancy to later years:
Babies need only breast milk or formula (if unable to breastfeed) for the first six months. Delay the introduction of cow’s milk, wheat and gluten until the age of one. After that, your baby can eat what the entire family eats, as long as the food is soft-textured and easy to digest. Milk is low in iron, so include plenty of fresh fruits and veggies in your baby’s diet to ensure adequate iron absorption.
Other nutrients important at this age include zinc, Vitamin C and Vitamin D. Pulses, wholegrain, dark green leafy vegetables, ground chicken, meat and fish are all nourishing foods for infants.
Growing children need plenty of energy from proteins and other nutrients. They cannot eat a lot, so dish up small meals and healthy snacks for them. Cucumber and carrot sticks, for example, are crunchy as well as nourishing. Give them at least two to three servings of dairy-milk, yoghurt and cheese-to ensure adequate calcium. This will protect them from osteoporosis later. Avoid excess sugar and salt in the food of your young ones.
Adolescent growth spurts between ages 10-12 for girls and 12-14 for boys. These children need most of their calories from complex carbohydrates and high-fiber foods such as wholegrain, vegetables and fruits. Critical nutrients at this age include Vitamin A for growth and calcium for building bones. Teenage girls need enough iron to replace what’s lost during their periods. Watch out for acne, eating disorders, weight issues and substance abuse.
Most teenagers love junk food. Hanging out at cafeterias makes it easy to scarf down sugar-laden drinks and deep-fried snacks. Combined with hormonal changes, these high trans-fat foods can cause weight, skin and hair problems. Overweight teens are more likely to be overweight adults, and so, at higher risk for type 2 diabetes and heart disease. Encourage wholesome meals at home, and make sure your kids get low-fat dairy, plenty of greens, fruits and nuts, daily. Remember: nutrition education should begin early, at school and at home.
From 19-50, nutritional needs don’t change much, unless you are pregnant or lactating. Older women must take adequate calcium, magnesium and Vitamin D around peri-menopause and include soya and flaxseeds in their diet to get the protective benefits of iso-flavones. Protective foods like berries, prebiotics in garlic, barley and oats, and probiotics in fermented milk and yoghurt can help prevent problems like high blood pressure, high cholesterol and osteoporosis, which begin to show up around this time.
The elderly often struggle with digestive issues, so they need extra fiber. Cook veggies and fruits lightly, so they are easier to chew, but try to include raw ones too. In the later years, our reserves of vital nutrients, such as Vitamins B6, B12 and D, zinc and proteins, tend to deplete. To boost immunity and memory function, have nuts, seeds, fish, whole-grains, low-fat dairy, eggs and poultry. Take lots of fluids. Take care against drug-nutrient reactions.
INDIA TODAY
