As we move through the ever changing life stages, our nutritional requirements change. Every stage from childhood to adolescence, through to pregnancy, lactation, menopause and ageing places various demands on your body. These demands need to be met by a daily healthy diet that will best meet these demands and maintain optimum health.
In order to meet the nutritional requirements your body needs for functionality through the stages, you should consume:
- A variety of nutritional and whole some foods;
- Water daily;
- Adequate kilojoules for energy expenditure;
- Essential fatty acids sources from cold water fish, avocado, nuts;
- Healthy fats such as fish, olive oil, coconut oil, nuts and seeds, avocado;
- Adequate protein in order to sufficiently repair and maintain cells;
- Vitamins and minerals;
- Antioxidants.
Babies 0-6 months
- Generally, breast milk supplies the baby with the right amounts of nutrients;
- If breast milk is not an option, speak to your health care professional about a good quality formula;
- The recommendation is for breast milk or formula to be exclusively fed until the age of 6 months.
Babies – 6-12 months
- It is recommended that solid foods be introduced at 6 months of age;
- Breast milk or formula should still be continued at this stage;
- Iron rich foods are very important at this stage of the infant’s life.
Foods for Young Children
- A young child should be offered a wide range of healthful foods. This includes nuts and seeds (if there are no allergies), legumes, whole grains, fruits, vegetables, meat, poultry, fish;
- The ‘sometimes’ foods such as chocolate, chips and cakes should only be offered as treats.
Adolescents
- The Adolescents stage see a vast growth spurt. This spurt needs to be met with adequate nutrients and kilojoules;
- Iron is very important to replenish stores, especially in girls and even more so in those who are menstruating;
- Calcium rich foods such as dairy products, broccoli and almonds are important for bone health;
- Unhealthy foods such as processed foods, alcohol and take away should be limited and education should be given on the health consequences of consuming these foods;
- It is important to establish good eating habits at this stage in order to be carried on through the life stages and maintain optimum health.
Pregnancy
A pregnant women should concentrate on increasing her nutrient intake. It is important to seek the advice of a nutritionist or naturopath a good diet for pregnancy.
Menopause
- Adequate Vitamin D and calcium are important for this stage of life;
- Weight bearing exercise support a healthy body weight as well as healthy bones;
- A high fibre diet is recommended;
- A diet based on a variety of wholegrain and nutrient dense foods such as legumes, soy-based food (preferably organic), fruits and vegetables is recommended.
Elderly
As many people at this stage tend to eat less, it is important to make sure the diet comprises of adequate nutrients; Choose foods that are high in nutrients and fibre such as whole grains, fish, meat, fruit, vegetables, nuts, seeds, legumes.
Please see your nutritionist or naturopath for further foods through the stages.
