These are the foods that should be taken according to age
Healthy eating, regardless of age, should be a priority for all people; This is the best way to keep the body in good condition.
Experts assure that it is important to include products in the daily diet that provide all the essential nutrients and energy that each person needs to stay healthy. Ideally, the diet should include proteins, carbohydrates, lipids, vitamins, minerals and water.
This ensures, according to the Food and Agriculture Organization of the United Nations (FAO), the prevention of diseases such as obesity, high blood pressure, cardiovascular diseases, diabetes, anemia, osteoporosis and some types of cancer.
However, it is important to pay attention to what should be consumed depending on the stage of life, since in each individual has different needs for their normal development. and to improve your health. These are some of the experts’ recommendations.
Babies from zero to six months: Breast milk is the one that offers all the nutrients needed at this stage of life.
Babies from six to 12 months: After the first six months, babies can be given additional food such as porridge or thick grain-vegetable soup and gradually increase the amount, writes the Children’s Guide portal.
Three years and older: At this age, children’s diet should include: fruits, vegetables, cereals, meat, fish and dairy products.
Ten to 18 years: It is important to maintain a healthy and balanced diet, as this is a stage in which the body increases its demand for nutrients, so fruits and vegetables should not be missing from meals; cereals, tubers, legumes and animal-based foods that provide sufficient protein.
According to the experts in adolescence, the nutritional needs of men and women are different. They usually have a lot of physical activity, so it is recommended to consume proteins, calcium, cereals and vegetables. For women, it is recommended to reduce the amount of grains and fats and increase foods rich in iron, such as meat, poultry and fish. Likewise, green leafy vegetables such as spinach, watercress and Swiss chard.
From 18 to 40 years: At this stage, the body needs nutrients to get enough energy. It is recommended to include in the daily diet cereals, cereals and tuberous foods, animal proteins such as meat, eggs and dairy products and fats, preferably unsaturated. Vitamins and minerals are also key, so fruits and vegetables should not be missing.
At this stage, it is also important to take care of the schedules, because the young person who works or studies usually adapts his diet to his rhythm of life, putting his nutrition and weight at risk.. Ideally, space out your meals by eating every three to six hours.
After 40 years: At this age, it is important to increase your intake of calcium-rich foods, especially if you are a woman, to protect bone health. The US National Institutes of Health recommends consuming at least 2,500 milligrams of this mineral daily.
On the other hand, due to the loss of muscle mass, it is important to take in more protein, which is obtained from both animal and plant foods. You should eat meat, soy, pumpkin seeds and quinoa. There should also be lower doses of salt in the diet.
Over 60: According to the National Institute on Aging, a wide variety of vegetables and fruits of different colors should not be missing from the diet of these people.
Older people should also make sure at least half of their grains are whole grains, limit saturated fat (mainly found in butter, beef fat and coconut, palm and palm kernel oils) and trans fats, present in processed foods such as baked goods, frozen pizza and margarine.
It’s important to include polyunsaturated and monounsaturated fats in your diet, such as those found in seeds, nuts, avocados, and oily fish like salmon. Any fat added during cooking should come from vegetable oils such as olive or canola.
Ideally, you should consume eight to 10 ounces of fish and shellfish per week. Some fish, such as salmon, anchovies and trout, have more healthy fats than others and also less mercury, which can be bad for your health.