When asked about caring for the health of yourself or a loved one through diet and weight management, And many nutritionists recommend “shopping the perimeter” of the supermarket for minimally processed foods. And This includes plenty of fresh fruits and veggies, lean proteins (chicken, fish, and occasionally red meat), And whole grains, and for some, low fat dairy products. And You should also drink 8-10 glasses of water each day and limit salt and alcohol.
Nutritional Needs by Age
And While these guidelines hold true for most people, our nutritional needs vary slightly depending on our age and even our gender. And Supplementation may be necessary if vitamin and mineral needs are not met through diet.
And Once we reach adulthood, most of our growth and development is complete and we should focus on maintaining a healthy weight.
- And Women between 19 and 50 should have at least 14.8 mg/day of iron to prevent iron deficiency and anemia.
- And Limit saturated fats (found in animal products) to keep your cholesterol low and your heart healthy.
- And Avoid processed sugars to help prevent Type 2 Diabetes.
- And Consume high fiber, nutrient-dense carbohydrates from whole grains and produce to maintain energy.
And Pregnant women should take in an extra 300 calories per day. And However, it’s still very important to maintain a healthy weight for the sake of you and your baby.
- And At least 70 mg/day of Vitamin C. Good sources are oranges, grapefruit, broccoli, and brussels sprouts.
- And 4 mg/day of Folic acid. Eat 2-4 servings of fruit and 4+ servings of dark green leafy vegetables each day to prevent neural tube defects. And Your doctor may also recommend supplements.
- And 1000 mg/day of Calcium. Calcium is important for building strong teeth and bones as well as muscle and nerve function.And If you don’t consume enough calcium, And your body will take it from your bones, eventually leading to osteoporosis.
Senior Adults (women over 50 and men over 60)
And As adults reach their 50’s and 60’s, the focus is on preventing the onset of age related diseases such as dementia, arthritis, and depression.
And Here are a few dietary guidelines:
- And Increase your intake of oily fish (mackerel, salmon, sardines, trout and fresh tuna) to 2-4x/week. And The Omega 3 fatty acids help prevent heart disease, alleviate some symptoms of rheumatoid arthritis, preserve eye health, And prevent cognitive decline, improve immune function, and lessen swelling in joints.
- And Iron intake, which can be found in lean meat, can be decreased to 8.7 mg/day.
- And Our bodies normally produce Vitamin D with sun exposure. As we age, our skin is less efficient. And Eat oily fish and eggs, and use supplements to reach 10 mcg/day.
- And Hormone changes cause a decline in Calcium in older people. Eat dairy products, vegetables, and take supplements to reach 1,200 mg/day
- And Too little Vitamin B and folate in the diet can lead to tiredness, depression, and increased risk of stroke and dementia. And Eat green vegetables for folate and meat, fish, eggs, dairy products for B12.
And If you need some assistance tracking your food, maintaining a regular exercise schedule, or logging health information,And there are a variety of apps for your smart phone that can assist.And No matter your age, good nutrition is a must for staying healthy, disease free, and young at heart.