health
The nutritional requirements of individuals vary depending upon several factors including age, sex, activity, income, climate, environment, habits and other factors. Nutrition requirement is different for different age groups. As we grow, we must change our eating standards up to mark. This week You! takes a look at the nutrition requirement of different age groups. Read on...
Adolescence is a period of transition from childhood and adulthood. During this period, many physical, biochemical and emotional sentiments develop. Adolescence is a period where they can make their own healthy food choices. Hence, the body requirements are increased with more nourishment for boys of the same age group than girls. The boys need great nutrient intake between 12-15 years and for girls 10 -13 years. Teenagers are reputed with worst eating habits. They may not choose not to eat a meal to stay slim. They more indulge towards fast food that is low in essential nutrients but high in calories, saturated fat (bad fats) and sodium. They must eat food that is rich in nutrients rather than calories only. The recommended weight for girls of 13-15 years is 46.7 kg and for boys is 47.8 kg. Teenage girls and boys need dietary calcium for better bones i.e 600mg/day. Proteins requirement for boys is 70 gram and for teenage girls is 65 gram.
In the 30s, Body’s metabolism slows down and muscle loss begins. Hence calorie intake begins to decline also. One must change eating pattern in 30s as you did in your 20s, you’ll likely gain weight. Men require 10 fewer calories a day and women need 7 fewer calories. In other words, by 40, men should be eating 100 fewer calories each day than at 30. Women should cut 70 calories from their daily diet at the age of 40.
Cut down intake from refined (white) starchy foods, sweets and sugars added to synthetic beverages and foods. Continue to emphasise on foods rich in calcium, foliate and iron.
In 30s, both men and women should incorporate magnesium, a mineral that helps generate energy for the body, regulate blood pressure and blood sugar and maintain strong bones. Get involved in strength training and eating enough protein can help to combat muscle loss.
Focus on nutrient dense foods rather than high calorie intake in 40s. At this age, antioxidants must be incorporated in their diet. Antioxidants are the substances that kill the free radicals inside body. Natural antioxidants are vitamin C and Vitamin E. Vitamin C rich food are green leafy vegetables, red and green pepper, citrus fruits, kiwi, broccoli, Brussels sprouts, strawberries and tomato juice. Vitamin E is fat soluble vitamin, rich in wheat-germ oil, sunflower seeds, almonds, sunflower oil, hazelnuts and peanut butter. Other dietary antioxidants that must be incorporated include beta-carotene such as carrots, apricots, sweet potato, and green vegetables and selenium rich foods like Brazil nuts, tuna, shrimp, turkey.
Focus on calcium, vitamin D, B12: Elderly people have distinctly different metabolic processes from those of the young adults. Nutritional advice is important for healthy aging. Aging is an irreversible process. Hence, nutrition and healthy eating habits should be adopted. Malnutrition, degenerative diseases, under nutrition, vitamin and mineral deficiencies and sarcopenia (muscle loss) are common problems in aging.
At the age of 50 and beyond, dietary focus should be on calcium enriched food. At the age of 51, women need 1,200 mg of calcium each day to help counter the rapid bone loss that occurs at menopause. Calcium requirements don’t increase for men until the age of 71, when bone loss and fracture risk rise significantly. With age, men and women have a reduced capacity to produce vitamin D through sun exposure. The official recommended dietary allowance for vitamin D increases from 600 IU (international units) to 800 IU at the age of 70. However, many experts recommend adults older than 50 supplement with 1,000 to 2,000 IU each day to maintain sufficient stores of vitamin D.
Vitamin B12 is needed to make red blood cells, nerves and DNA, should also be supplemented after 50; a multivitamin will do the trick. Many older adults do not produce enough hydrochloric acid in their stomach to absorb the vitamin from foods.
Selection of food should be based on nutrient dense in vitamin and mineral elements. Whole grain cereals and dietary fibre must be incorporated in diet in order to prevent from digestive problems. Vitamin B12, B6 and folic acid play important part in delaying ageing process and prevention of atherosclerotic cardiovascular disease and stroke.
Dark coloured fruits and vegetable are good for elderly person as they are rich source of B6 and vitamin C and other antioxidants. Low fat dairy products that are rich in calcium and vitamin D help slow down demineralization of bones.
In healthy elders a mean intake of 1.0 g protein/kg body weight daily results in adequate supply.
Fluid intake of the elderly people should be emphasized since thirst sensation is decreased in older people. Elders should restrict consumption of fatty foods. Diets must be low in saturated fats. Nutrition needs are different at different phases of life. One needs adequate nutrition for his/her life time. With the age grow, one need extra nutrient intake to meet the daily wear and tear inside the body. Balanced diet that contains all five groups such as dairy, meat, vegetables, fruits, whole grains are essential part of once diet. A dietary plan consists of all these nutrients should be incorporated. Staying away from the commercial based food products and staying hydrated and physically active is the only way to live healthy and sustainable life.