Dr Amit Saraswat reveals some basic nutrients that we require to be physically fit according to our age
As we grow old our choices and priorities change, and so does our eating habits. The core principles of a healthy diet remain the same at 20 or 60, but we need a balance of different nourishing foods to enable us to look and feel our best. However, our body does require particular nutrients as we go through different life stages — from infancy to adulthood. Below are some basic nutrients which we require to be physically fit according to our age.
FOR 10s
Encouraging your kids to eat a healthy diet can help them reach their full potential developmentally, as well as prevent them from becoming overweight. The more active the child is, the more calories he/she requires.
Protein: Active kids might need additional protein, particularly those who participate in sports. One should focus on eating lean meat and poultry eggs, beans, peas, soya products, unsalted nuts and seeds.
Fibre: As a teen, you are in a period of rapid growth and development, and your need for fibre is generally higher than adults. Eat a variety of fresh or dry fruits, whole grains rather than fruit juices. When consumed in excess, dry fruits only mean extra calories.
Iron: Getting the right amount of iron can improve your performance in sports and in school. Iron is an important nutrient for teen girls, especially for those who have started menstruating. It aims to provide a variety of vegetables, beans and peas.
Calcium: The growing bones absorb more calcium from the blood than at any other time of life. By early adulthood, our bones stop accepting deposits. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
FOR 20s and 30s
At this age you are working, making new friends, dating, getting married, maybe even plan to start a family. Your life is a whirlwind, which means eating healthy is difficult. To conquer your biggest diet dilemmas always include the following nutrients in your diet.
Calcium: To ensure you’re getting the required amount of calcium, you need to eat three servings from the dairy group each day. If you don’t eat dairy, you should try calcium rich plant products like broccoli, spinach, beans soy and tofu.
Fibre: Breakfast should include wholegrain cereals or porridge oats with skimmed milk and a fruit. A proper breakfast will provide fibre and vitamins.
low salt: Adults should eat less than 6 g salt per day (less for kids). Use alternative seasonings when cooking like garlic, black pepper, chilly, lemon juice, fresh herbs and spices.
Folic acid: It is important before and after conception to protect your baby against diseases. Good sources include fortified breakfast cereals, green leafy vegetables and oranges.
FOR 40s
A diet plan for a man or woman 40 years old looks surprisingly similar to a diet plan for a person younger or older. However, like any effective diet, one designed specifically for you must take into account your medical status, your caloric requirements and your specific nutrient needs.
Antioxidants: In your 40s, your skin needs extra care, hence the diet should be full of antioxidants. Brightly coloured fruits and vegetables are the best source of antioxidants. Make sure you eat at least five portions a day.
Iron: Red meats are the best and most easily absorbed forms of iron, so try to eat red meat at least twice a week (100 g is enough). Eat plenty of green leafy vegetables, such as spinach, green beans and broccoli.
FOR 50s
The 50s tend to be associated with weight gain. For women, it is this time of life when the dreaded abdominal weight that estrogen has kept at bay for so long becomes a little more challenging.
Mediterranean diet: Eat all types of fresh fruits and vegetables to gain maximum vitamins and minerals.
low-fat diet: It includes MUFA and PUFA from nuts, seeds and their oils instead of saturated fat.
Phytoestrogens: Soya based foods such as soya milk, soya yoghurt, and tofu may help reduce some of the unpleasant symptoms associated with menopause in women. Also include lentils, bean sprouts, peanuts, linseeds and sweet potatoes in your diet.
FOR 60s
People who are over 60 require fewer calories than younger adults because their lifestyle becomes more sedentary. But their requirements for vitamins and minerals remain the same.
Fibre: Eat fibre-rich foods such as whole grains, oats, fruits, vegetables, beans and lentils. A small glass of prune/apple juice in the morning will help prevent constipation.
Vitamin B12: Eat meat, fish, eggs, dairy products and fortified breakfast cereals.
Vitamin D: Give yourself some natural resources from the surroundings. Expose your arms and face to the sun for at least 20 minutes early morning.
The writer is an expert in physiotherapy and founder of Physioveda India