People have different dietary needs at different stages of life and in different physical conditions. Therefore, it is very important to develop healthy eating habits based on the physiological characteristics of each period.
Childhood and Adolescence
Unless there are clear signs of obesity, there is no need to restrict the diet of children. Calcium deficiency is a common problem among children in China. According to the recommended standards of the Chinese Nutrition Society, primary school students under 9 years old need 800 milligrams of calcium per day, while primary and secondary school students aged 10 to 15 need 1000 to 1200 milligrams. However, the calcium intake of most primary and secondary school students in China only reaches about half of the recommended amount. This is mainly due to the traditional dietary habits of Chinese families.
The calcium provided by the flour and vegetables we eat daily accounts for only about 30% of the body's daily calcium requirement. Coupled with the fact that many children are picky eaters and participate less in outdoor activities and physical exercise, this leads to calcium deficiency during a period of vigorous growth and development, affecting the increase in bone density, the thickening of the bone cortex, and the arrangement of bone trabeculae. If a child lacks calcium, remember that "supplements from food are better than from medicine." Give them more calcium-rich foods and adjust their diet to supplement calcium through food. [美食中国]
During adolescence, if there is slow growth, a dull expression, a poor complexion, or a tendency to get sick, it is important to look for the cause in the diet. It is necessary to consult a doctor when needed. One important piece of advice is to never indulge in the harmful "combo meal" of hamburgers, french fries, and soda, as the sodium and fat they contain are harmful and not beneficial. At this stage, some girls may over-diet due to a fear of gaining weight, which can affect healthy development due to malnutrition, with unimaginable consequences. Some nutrition experts believe that adolescents should develop the habit of drinking "longevity soy milk," which is very beneficial for preventing cardiovascular diseases later in life. Adulthood
Upon entering adulthood, one begins to approach an age where cardiovascular diseases are more prevalent. A healthy diet means eating more vegetables, fruits, and fish, with a little wine. The medical community has found that tomatoes contain a beneficial antioxidant (lycopene) that can prevent prostate, lung, and stomach cancer. Furthermore, soybeans contain natural estrogen, which gives them special medicinal value, especially for menopausal women. Because soybeans can lower cholesterol, they must have a place on the dining table. As for fat, it is also useful as it provides energy and vitamins. However, one should prefer lean fats, such as those from fish and goose. Pregnancy
Pregnancy is a very special period. On one hand, a pregnant woman needs to eat more to supply nutrients to the fetus, but on the other hand, she worries about excessive weight gain and being unable to recover her figure postpartum. In reality, in most cases, pregnant women do not need to change their lifestyle at all. The important thing is to ensure a balanced diet, especially not to skip breakfast. Normally, pregnant women should eat more foods rich in folic acid, such as liver, spinach, green vegetables, dried fruits, and cheese, which is beneficial for the fetus's growth and development. Old Age
As people get older, their physical condition gradually weakens, and their appetite is not what it used to be. Therefore, food must be nutritious and easy to digest. Excessive iron can easily lead to liver cancer; excessive intake of animal fat can lead to breast cancer and colorectal cancer. To prevent other cancers, one can eat more anti-cancer foods, such as fresh fruits and vegetables, spinach, tomatoes, celery, apples, dates, citrus fruits, pineapples, peas, bean sprouts, and carrots.
The basic principle of a reasonable diet for the elderly is comprehensive nutrition and a variety of foods. For the elderly who are very overweight or suffer from cardiovascular and cerebrovascular diseases, it is completely appropriate to eat less greasy food. However, for most elderly people, eating moderate amounts of meat, fish, and eggs is not only harmless but beneficial. The digestive and absorption functions of the elderly are low, so food should be chopped and cooked as thoroughly as possible. Greasy or fried foods are not easy to digest, and eating too much can lead to excessive fat intake, so they should be moderated. [美食中国]
The elderly should especially avoid overeating to prevent acute gastric dilation, indigestion, and inducing acute pancreatitis, cholecystitis or gallstones, biliary colic, myocardial infarction, etc. The elderly should adopt a way of eating small meals frequently at regular times. It is generally more appropriate for the elderly to drink 1500 to 2000 milliliters of water per day. However, they should drink less water before bedtime to avoid excessive urination, which affects sleep. The elderly often have renal artery sclerosis and have a poor reserve capacity to regulate the body's acid-base balance. If the food is not properly matched, it is easy to cause an imbalance in acid-base balance. Therefore, it is also necessary to have a proper mix of meat and vegetables in the diet of the elderly to achieve an acid-base balance.