As we move through different stages of life, our nutritional needs change. What we eat significantly impacts our stamina, overall well-being, and ability to prevent serious health conditions. Knowing how to adjust our diet at various ages helps us stay strong and healthy in the long run. We spoke to our expert Eshanka Wahi, a Dubai and Delhi-based Culinary Nutritionist, Holistic Wellness Coach and Founder, Eat Clean With Eshanka, who explained the importance of adjusting your dietary intake as you age. In this guide, we’ll break down the specific nutritional requirements for every stage of life, from infancy to old age.
What Your Body Needs At Every Age
According to PCRM's Nutrition Guide for Clinicians, during intrauterine development, infancy, and childhood, the recommended intake of macronutrients and most micronutrients is higher with body size compared to adulthood. In older adults, certain nutrient requirements, such as vitamin D, increase, while others, like energy and iron, decrease.
Infants
Nutrition cannot be taken lightly during a child’s growth and development phase (0-12 months). During this period, infants need breast milk to get the essential nutrients. Exclusive breastfeeding is recommended for the first six months, providing all the nutrients necessary for development. “After six months, solid foods should be gradually introduced to supplement breast milk. During this time, foods rich in iron and protein, such as mashed vegetables, fruits, and cereals, are important to ensure that babies grow strong and healthy,” advised Wahi.
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Kids
As children grow, their dietary needs change to support their increased energy levels and development. "Children from the age of 1-3 require a minimum of 1000-4000 calories with a special focus on nourishing grains, lean protein, vegetables and dairy products for them to get iron, calcium and Vitamin A. Additionally, from the age of 4-8, they need at least 1200-2000 calories to keep up with their high levels of energy and stamina," added Wahi.
Adolescents
Adolescence is a period of rapid growth and hormonal fluctuations, which makes proper nutrition particularly important. For boys, the recommended daily caloric intake is between 2,200-3,200 calories, while girls typically need 1,800–2,400 calories. A well-balanced diet with a variety of fruits, vegetables, whole grains, and lean proteins is crucial. Iron is important for bone development and menstrual health, protein for muscle growth, and vitamins of different kinds for general well-being are required during this period.
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Adults
"Adults have different dietary needs depending on their lifestyle, activity level, and gender. For adults aged 19-64, it’s essential to maintain a diet rich in lean proteins, healthy fats, fibre, and vitamins to support bodily functions and prevent chronic diseases," said Wahi. During this age, men and women alike must make the effort to eat more well-rounded diets like proteins from animal sources, nutritious fats, fibre and lots of vitamins. Vitamins can assist in maintaining energy levels and reducing the risk of serious illnesses.
Senior Citizens
"As we age, metabolism slows down, and calorie needs decrease. For men aged 65 and older, the recommended daily intake is 2,000–2,800 calories, while women in the same age group require 1,600–2,000 calories," added Wahi. However, while calorie needs decrease, the need for nutrient-dense foods increases. Even though the calorie intake decreases, nutrient density should be kept in mind. Foods with fibre, calcium, vitamins and antioxidants should be consumed to keep the bones healthy and avoid inflammation. Another tip is to stay hydrated all the time.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]