Our nutritional needs change several times throughout our lives. If we want to stay fit and healthy, we must also take these changes into account.
The best way to meet the necessary nutritional values at every stage of the life cycle is to consume:
• a wide range of nutritious foods,
• water daily,
• sufficient kJ for energy gain, carbohydrates are a perfect source,
• essential fatty acids, e.g. fish, avocado, nuts,
• adequate proteins for cell renewal and preservation,
• unsaturated fats,
• essential minerals, e.g. iron, calcium, zinc,
• foods containing phytochemicals that protect us from cardiovascular diseases, cancer, osteoporosis, or diabetes.
A varied diet rich in fruits, vegetables, whole grains, dairy products, legumes, and lean meat meets all the prerequisites for achieving the necessary nutritional values.
Babies – up to six months old
Babies usually double their length and triple their weight from birth to one year of age. Breast milk provides the baby with the required amount of nutrients, fluids, and energy up to six months of age.
Breast milk is the only source of nutrition at this age. It contains all protective and immunological factors for the baby. At this age, it is not recommended to give the baby fruit juices. Breast milk also provides enough water, but when solid foods are introduced, it is necessary to supplement it with water.
Foods for toddlers – from six to 12 months
Solid foods should be added to the diet around the 6th month to meet the growing nutritional and developmental needs. Breastfeeding should still not stop, at least until the age of one year or as long as the mother decides. Different cultures have their traditions regarding what to start feeding the child, but in all cases, it should be foods containing the necessary nutritional values.
During gradual weaning from breast milk, the child may lose iron stores. To maintain the necessary stores:
• give the child foods rich in iron and zinc, such as infant cereals, poultry meat puree, tofu, legumes / lentils, soybeans /, and rice, which is among the most recommended due to the lowest risk of allergic reactions. Foods can be introduced in any order, provided their texture is suitable for the child's developmental phase. From fruits and vegetables to meat, poultry, fish, and whole eggs..
• do not add salt, sugar, or honey to your child's food; it is unnecessary;
• avoid cow's milk during the first 12 months; a small amount can be used in cereals and creams; all milk should be pasteurized;
• whole fruit is better than fruit juices; avoid juices and sugar-sweetened drinks;
• avoid whole nuts, seeds, or similarly hard foods to reduce the risk of choking;
• introduce foods one by one, offering new foods once every three to four days to avoid confusion and to exclude food allergies and sensitivities.
Foods for young children
Once solid food is introduced into the child's eating cycle, we have a wide selection of meals. However, young children are often picky. Fortunately, to ensure the necessary nutrients, we can choose from a wide range of foods for each nutrient and offer it to the child repeatedly.
Children's food needs vary greatly depending on their growth and energy expenditure. Just as energy needs increase, so do protein, vitamin, and mineral needs. It is also necessary to prevent common developmental problems in children, such as obesity, tooth decay, or food allergies.
At this age, provide children with foods rich in calcium, which you can give in the form of dairy products, e.g., yogurts or cheeses. Calcium ensures healthy bone development and also protects teeth. However, if you notice that the child is intolerant to cow's milk, provide milk from another source, but do not deny milk altogether. Also, do not offer reduced-fat milk to children under two years old.
Foods for children before entering adolescence
During adolescence, a child needs a high amount of nutrients and vitamins. For girls, this usually occurs at 10–11 years old, while for boys, this change happens later, at 12–13 years old.
During this period, it is necessary to provide the child with energy-rich foods, but not in the form of fast food, where the child would consume only empty calories. Replace it with whole grain bread, cereals, fruits, legumes, nuts, vegetables, fish, or lean meat. Also, at this age, it is necessary to encourage the consumption of milk, yogurts, curd, cheeses, or other dairy products, especially for girls.
Older adolescents and young adults
With the arrival of work or study obligations, lifestyle changes, during which eating habits usually become poor. This period is from late teenage years to 18 to 20 years of age.
During this period, it is necessary to avoid alcohol consumption. Also, reduce the amount of saturated fats and salts. On the contrary, pay attention to consuming foods rich in zinc and iron. Probably the most important change during this period is the need to adopt a healthy lifestyle in the form of a balanced diet, rich mainly in healthy foods. This change will also reflect in later periods.
Remember...
The nutritional requirements of the human body change during different life stages. A varied diet rich in nutrients and vitamins is recommended for everyone equally, regardless of age.
