As humans, we should be given much consideration to our daily diet, as well as the nutritional value of foods we eat on a daily basis. This is because the bulk of illness that we are suffering today came to being as a result of the foods or water we consume. Unhealthy foods will for sure, be detrimental to our health. Diets and nutritional needs could be determined by our respective ages.
As we grow older, we develop different interests based on issues and matters that surrounds us. We give priorities to different matters of life, our eating habits changes and so does our nutritional needs. As we are going through various major changes in our lifestyles, yet we still try to maintain a core principle, which is to meet up with our daily nutritional needs.
Must read: 23 Tips for healthy ageing
Briefly in this post, i will be giving out some important tips and ideal feeding habits that will be suitable to people of different age brackets. The age brackets i will be considering today, are people that are in their 20s, 30s, 40s and 50s. I will encourage you to read through to the end, because the information might be beneficial to you as well as to someone very close to you.
Diet And Nutrition Guide With Respect To Different Age Brackets
1. The 20s
In Nigeria today, and almost in all parts of the world, the early 20s is majorly characterised with various activities. Such activities includes struggling to cross the unemployment situation and gain the first job, networking with people, handling emotional and love issues, getting married, and as well as starting a family.
With so much of these activities happening at the same time, the consciousness of maintaining a healthy diet is least in the priority list. Research have proven that too many female in this age bracket fail to meet up with their recommended daily nutrition requirements, which should majorly include calcium, proteins, folic acid and iron.
The recommended daily amount of protein intake is 50 - 60g and 28g for fibre. Yet contrary to this, an average adult only consume 35 - 45g of protein and 12 - 15g of fibre. It is important to have the knowledge that low protein and fibre, high salt and sugar diets can contribute negatively to our health, causing several deficiencies like dizziness, low haemoglobin, altered sleep, digestive issues such as constipation and increased risk of diverticular disease and high blood pressure in the future.
It is also recommended that women in this age bracket should have concern about their health and dietary habits, in order for them to have a healthy and complication-free pregnancy.
2. The 30s
People in their 30s might be having enough time to take care of their looks, the men wants to maintain a handsome look while at the same time the ladies want to look beautiful. But you will figure out that most people in this age bracket normally take their health for granted. On some few group of men do have time for their diet and fitness activities. For the men, keeping fit during this age period is of great importance because it involves multitasking with the family and job demanding most of his attention.
It is also among this age bracket that people start to see signs of prediabetes, diabetes or hypertension. Reducing about 10% of your weight can limit the risk of acquiring these diseases. Maintaining a diet enriched with adequate amount of protein can be very helpful at this age. Going by recommendation, you should include different types of protein in each meal. Fruits and vegetables should also be a must in your daily diet because they are rich in antioxidants which fights against free radicals that are harmful to your health.
Furthermore, drinking large quantities of water will decrease the risk of some diseased condition such as hyperurecemia (high uric acid level), hypercholestremia (high cholesterol level). wrinkled skin and other digestive disorders.
Also read: Health benefits of drinking water
3. The 40s
Once we attend the age of 40, our metabolic rate (calorie burning speed) starts depreciating gradually. Many people in this age bracket starts developing different health issues as a result of lack of exercise. Excess weight, particularly at the belly, is a risk factor for heart disease, osteoarthritis, and diabetes, and the issues is that the longer you linger in tackling the problem, the tougher it becomes.
Must read: Ways of reducing belly fat
Another issue that women experience during the 40s is low iron levels. Most at times, they start witnessing peri-menopausal effect or require external hormonal assistance. Women should ensure to maintain their iron intake and keep it on track because it helps the immune system to function properly. Apart from iron, a special consideration should be given to calcium and protein as well, the reason is because once a woman approaches menopause, bone building starts to decline. The daily recommended intake of calcium should be 1,200mg. Adequate amount of calcium alone will not help, vitamin D is also required by the body for proper absorption of calcium. Foods like mushrooms and egg yolk should be included in the diet regularly.
4. The 50s
Within this age bracket, health issues such as high blood pressure, high cholesterol, and type 2 diabetes are very common.
At this stage, it is advisable to follow diets consisting of medium-fat, low glycemic index load, such as 3 to 5 portions of vegetables and 2 to 5 portions of fruits on a daily basis. Some doctors might also advice you to eat less of proteins, but it totally depends on your current health issues (such as kidney diseases).
For the females within this age group, it is quite a difficult phase of experience for them too. Major problems such as decline in libido, osteoporosis and heart disease can occur. To fight against such problems, it is very important to eat at least 3 servings of fat and calcium-rich food on a daily basis. Light exercises such as brisk walking and aerobics can also be of help at this stage of life.
Note: apart from all the healthy diet and nutrition guide that is discussed above, always ensure that you keep yourself hydrated by drinking adequate amount of water, and also try to have omega-3 rich diet in order to slow down the process of aging.