People's dietary needs vary at different stages of life and under different physical conditions. Therefore, it is crucial to develop healthy eating habits based on the physiological characteristics of each stage.
Childhood and Adolescence
During childhood, there is generally no need to restrict diet unless there is a clear tendency towards obesity. 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 mg of calcium daily, while primary and middle school students aged 10 to 15 need 1000 to 1200 mg. However, the calcium intake of most primary and middle school students in our country 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 commonly eat each day accounts for only about 30% of the body's daily calcium requirement. Coupled with many children being picky eaters, participating less in outdoor activities and physical exercise, this leads to calcium deficiency during their peak growth period, affecting the increase in bone density, the thickening of the bone cortex, and the arrangement of bone trabeculae. If children are deficient in calcium, remember that food supplementation is better than medicinal supplementation. Give them more calcium-rich foods and supplement their calcium through diet by adjusting their meals.
During adolescence, if there is slow growth, a dull expression, a poor complexion, or a tendency to get sick often, it's important to look for dietary causes. Consult a doctor if necessary. A very important piece of advice is to avoid 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 potentially dire 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, as you get closer to the age of being susceptible to cardiovascular diseases, a healthy diet means eating more vegetables, fruits, and fish, along with a little wine. The medical community has discovered that tomatoes contain a beneficial antioxidant (lycopene) that can prevent prostate, lung, and stomach cancer. Furthermore, soybeans contain natural estrogen, giving 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 for providing energy and vitamins. However, unsaturated fats should be the first choice, such as those from fish and goose.
Pregnancy
Pregnancy is a very special period. On one hand, the mother needs to eat more to supply nutrients to the fetus, but on the other hand, she worries about excessive weight gain that will make it difficult to recover her figure postpartum. In reality, in most cases, pregnant women do not need to change their lifestyle habits. The important thing is to ensure a balanced diet, and not to forget breakfast in particular. Normally, pregnant women should eat more foods rich in folic acid, such as liver, spinach, green vegetables, dried fruits, and cheese, which are 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. For example, excessive iron can lead to liver cancer; consuming too much animal fat can lead to breast and colorectal cancer. To prevent other cancers, one can eat more anti-cancer foods, such as fresh fruits and vegetables, spinach, tomatoes, celery, apples, jujubes, 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, appropriately eating some 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.
The elderly should especially avoid overeating to prevent acute gastric dilation, indigestion, and to induce acute pancreatitis, cholecystitis or gallstones, biliary colic, myocardial infarction, etc. The elderly should adopt a method of eating smaller meals more frequently, at regular times and in regular amounts. 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 at night to avoid excessive urination, which can affect sleep. The elderly often have renal artery sclerosis and a poorer reserve capacity to regulate the body's acid-base balance. If foods are not matched properly, it is easy to cause acid-base imbalance. Therefore, it is also necessary to properly combine meat and vegetables in the diet of the elderly to achieve an acid-base balance.