Because age and stage has considerable impact on our health and wellbeing, it makes sense that with every passing decade our nutritional requirements change. Here is a guide to what to eat, no matter what your age.
Childhood and adolescence
To ensure children and adolescents are receiving the nutrients needed for optimal body function and growth, it's important they meet daily intake requirements for fruit, vegetables, whole grains, protein and calcium. This includes ½-2 serves of fruit, 2-5 serves of vegetables, 4-7 serves of grain, 1-2½ serves of protein and 1-3½ serves of dairy or dairy alternative.
“When assessing kids diets, most of them would have a low protein, carbohydrate based breakfast like cereal or toast without having any form of protein with it,” says Paediatric Dietitian Leanie Huxham M.Nutr, BSc. Diet. “I normally give ideas to incorporate a portion of protein with breakfast to prevent blood sugar fluctuations, sugar cravings and to help sustain energy levels during the day.’’
WelleCo NOURISHING PLANT PROTEIN is a high quality organic wholefood supplement lovingly designed for kids by world leading nutritional doctors. It includes everything their bodies need including pea and rice proteins, raw Peruvian cacao, pomegranate, broccoli, apple, pumpkin and beetroot. There’s zinc for immunity, pro biotics for healthy gut function, magnesium, fibre, iron, folic acid, A, B and C vitamins.
20s and 30s
As we reach adulthood, life becomes busy and eating healthily can be challenging. The recommended daily intake for several key nutrients, including calcium, folic acid and iron should slightly increase. Aim to eat more fruit (2 serves per day), vegetables (5-6 serves), grains (4½-9 serves), protein (2-3½ serves) and as bone density continues to grow increase your calcium (2½-4 serves).
If looking to fall pregnant, taking adequate folate (also known as folic acid) is important both before and after conception to protect your baby against neural tube defects. Iron, protein, zinc, iodine, selenium, omega-3s, B12 and vitamin C requirements also rise when pregnant or breast feeding.
40s and 50s
Weight management is a priority during these years given the reduction in metabolic rate. Hormone levels also begin to change, and as a result we can lose collagen and muscle mass and be prone to aches and pains.
Be mindful to eat lots of fruit and vegetables, essential fatty acids from oily fish, avocado, nuts and seeds, antioxidant-rich foods and be aware of meal portion.
Protein-rich foods like poultry, legumes, eggs, fish, gelatine, and bone broths help support and maintain energy, collagen and growth and repair of cells. Keep bones strong aiming for a daily intake of 1300mg of calcium.
“Because our bodies weren’t designed to absorb synthetic supplements, WelleCo chooses plant-based ingredients that help your body heal and repair from inflammation caused by sugar, dairy, alcohol, and stress,” says Dr Simone Laubscher, PhD. “Make this all-you-need formula part of your daily regime to support 11 systems in your body for increased energy, stronger immunity and glowing skin.”
Formulated by nutritional doctors using 45 premium wholefood ingredients, SUPER ELIXIR Greens is your all-in-one daily green superfood powder for nourishing all 11 systems of the body from the inside out. It includes turmeric that is high in curcumin for its anti-inflammatory and immune boosting properties, dandelion to support liver function and horsetail extract to support healthy and strong connective tissue.
Protein becomes our focus, as it has been shown there is generally a decrease now in body weight and fat mass.
“It can be tricky to reduce heavy animal proteins and find clean organic protein but without enough protein your blood sugar levels drop and you are more likely to make bad food choices,” says Dr Laubscher. “I recommend eating more fish and including a clean organic vegan source of protein like WelleCo NOURISHING PLANT PROTEIN to fast track your day.”
A premium plant-based alternative to whey protein, NOURISHING PLANT PROTEIN is formulated with organic sprouted brown rice and pea protein to support a lean, fit and energised body. Powered by organic sprouted brown rice and pea protein that provide all 9 essential amino acids, it can be taken as a meal replacement or satisfying and filling snack to get you through until dinner.
Decrease the risk of inflammatory-related diseases by cutting back on foods like sugar and processed foods. In their place, add good fats for healthy cell membranes, hormone production, brain health, glowing skin, hair and nails. Eat more oily fish like salmon, mackerel and sardines, chia seeds, walnuts, flaxseeds, avocado, and extra virgin olive oil.
Calcium-rich foods like yoghurt, tahini, almonds and green leafy vegetables are very beneficial for healthy bones and nervous system, as are phystoestrogens like tempeh, flaxseeds, soy, oats, lentils, barley, sesame seeds, alfalfa, carrots, wheatgerm and pomegranate that benefit oestrogen activity for balancing hormone levels.
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