Nutritional needs change with age: here's what you should eat

Appetite and nutritional needs change with age. Here are some tips to respect for living in good health.

First decade, 0-10 years

The golden rule for children is to let them appreciate how much they need to eat. They do not have to finish their meal or tell them to eat less. Thus, once they are adults, they will be able to listen to their feelings of satiety or hunger, which constitutes the best of the diets.
In terms of nutritional quality, it is important to make them eat a little of everything so that they can enjoy the products that are essential for a good balance of food, such as fruits or vegetables. It is also necessary, without depriving them of this pleasure, to ensure that the consumption of products that are too fat or too sweet does not become a habit.

Second decade, 10-20 years

As a teenager, the base of the diet should remain about the same as the child's. You have to eat a little bit of everything, limit the products that are too fat or too sweet, and listen to your feelings of hunger or satiety. The portions consumed will also logically increase, since the body is growing. Be careful though: no need to eat like four either.
In addition, care must be taken to ensure that the necessary nutrient, iron, calcium and vitamin D inputs are well respected.
Adolescence is also conducive to the development of eating disorders, such as anorexia, bulimia or binge eating. It is therefore important that the relationship to food remains healthy. If the teenager is eating too little or too much food all at once, if he is hiding for food or if he is being vomited, it is important that he is followed by a professional. health.

Third decade, 20-30 years

In young adults, the main challenge is not to gain weight. Changes in life, such as getting married, having children, doing less sports for lack of time, often leads to overweight. Here again, the staple diet must remain varied and balanced, taking care to limit foods that are too fat and too sweet. In terms of quantity, it is important to be aware that we usually eat too much. For example, without regular physical activity, the daily amount of starchy foods should not exceed the size of the fist. To consume a whole plate is largely too much. A 20-year-old woman who does not engage in physical activity should not exceed 2050 calories per day.
For singles in particular, most prepared meals usually contain trans fatty acids, which are very harmful to the heart. To avoid to the maximum, therefore.

Fourth decade, 30-40 years

Overall, dietary advice is the same as for the previous decade. Nevertheless, caloric needs decrease with age. A 30-year-old woman who does not do any physical activity will need about 1900 calories a day. A woman over 40 who meets the same criteria needs only 1750 calories a day.

Fifth decade, 40-50 years

High blood pressure, cholesterol ... It is in this decade that the ills due to an unbalanced diet settle permanently. It is therefore important to have a checkup, and correct your eating habits, if necessary.

Sixth decade, 50-60 years

At this age, the progressive loss of muscle mass (from 0.5 to 1% per year from the age of fifty) begins, accelerated in particular by the decrease in physical activity and menopause. To overcome this phenomenon, it is advisable to focus on the consumption of protein (chicken, egg ...).

Seventh decade, 60-70 years and beyond

Age often leads to a loss of appetite. Some people, isolated, do not feel like eating alone. Others, whose mobility is deteriorating, do not move enough to feel hungry. It is therefore important to ensure adequate daily caloric intake (1750 calories per day for an inactive woman). To stimulate the appetite, fatty or sugary foods are more permissible than before.
Diets also have an impact on certain pathologies. For example, adopting a Mediterranean diet reduces the progression of osteoporosis. So do not hesitate to ask your doctor.