I don't know about you but I definitely feel the need to eat differently at nearly 37 years old than I did at 17 years old.
Humans need certain nutrients to sustain their energy and overall health. We need protein, carbohydrates, fats, fiber, water, vitamins, minerals...However, as we go through life so many changes happen physically, mentally, emotionally, and spiritually, our nutritional needs will also change with the changes we have in life.
One important thing to note is that food (secondary food as we call it in my school--primary food is every aspect of health off the plate) is highly bio-individual. For instance 4 women with the same age and diagnosis may not be able to eat the same things or need the same things. It's best to listen to your body and see how it reacts to different foods.
I will go over each stage of life and share the most important nutritional needs for each stage.
Infancy
So this is obviously going to be a very personal decision on whether or not a baby will be breast fed or formula fed and either way it's ok! Fed is best, right? I don't have a child so I am not going to tell you what to do. Plus I would NEVER tell you what you need to do for any reason. It's a very personal decision! But here is the science I can provide you:
Benefits of breast milk are definitely a plus. When the mother eats as an omnivore (meat and plants), there is plenty of healthy fat, DHA omegas, iron, B vitamins, calcium, and zinc compared to mothers who are purely vegetarian. This is because meat provides nutrients that are just not as available or easily absorbed in a plant based diet alone. As babies start to add in real food these nutrients are important to incorporate (source IIN; Real Food by Nina Planck):
Iron: The iron stores an infant is born with are depleted around six months of age, and breast milk contains little iron, so it can be helpful to introduce iron-fortified cereals and/or iron-rich food sources, such as pureed beef or beans/lentils, around this time.
Vitamin B12: B12 is most commonly found in foods from animal sources, so if the person breastfeeding doesn’t consume animal products, the baby can become deficient. Breastfeeding persons can also become deficient in B12 if they have anemia or certain gastrointestinal disorders that make it difficult to absorb B12. In all these cases, supplementation for the breastfeeding person is
an important consideration.
Vitamin D: Because breast milk may not provide adequate amounts of vitamin D, supplementation may be needed for the infant and/or the breastfeeding person, especially during the winter months. A minimum of 400 IU per day of vitamin D is recommended for infants soon after birth, and there are many vitamin D drops available to supplement with.
Childhood
At this point children can eat what the adults eat. If they desire... I was a picky eater when I was a kid! I know there's a lot of picky eaters so again, of course, as long as they're fed?? I'm not a parent. But, I can provide the list of nutrients that are essential for their growing and active bodies and brains! I'm sure there are a lot of recipes online that can help sneak veggies into their meals and make it tasty!
Omega-3 fatty acids: Several studies show that omega-3s can be beneficial for children’s brain health, supporting brain development, learning, and memory. Fatty fish, nuts, plant oils, and seeds are all good sources of omega-3s.
Iron: Children require additional iron to support their growth. Iron deficiency can be a common issue. It can be the result of premature birth, chronic infections, or exposure to lead and can lead to anemia. There are many sources of iron, including fish, chicken, beans, spinach, and red meat. Vitamin C can aid in the absorption of iron, so consider offering foods rich in vitamin C, such as bell
peppers, dark green vegetables, citrus fruits, strawberries, and tomatoes, often.
Zinc: This mineral is essential for immune function and helps with the development of taste and smell. Sources include beans, yogurt, cheese, meat, fish, eggs, and zinc-enriched breakfast cereals.
Vitamin D: Vitamin D helps the body absorb calcium, which is important for growing bodies and strong bones. There aren’t many foods that naturally have vitamin D, but fatty fish, egg yolks, and fish oils do. In addition, many types of milk, yogurt, juices, and cereals are fortified with vitamin D.
Fiber and fluids: Fiber and fluids help promote healthy bowel function and prevent constipation. Fiber can be found in apples, raspberries, strawberries, beans, carrots, pears, oatmeal, barley, and couscous.
Adolescence
Teenage years! Oh man, I remember eating almost anything I wanted. But, I was dancing every day for 2-4 hours, sometimes 5 or 6. So, I ate a lot. When we are teenagers we are growing so much. We need fuel for our muscles, brain, bones, organs, etc. We don't always eat the best at this time but my parents always found a way for me to get that food in! Teens need an adequate amount of protein, healthy carbs, fat and fiber. It's also important to keep working on having a healthy relationship to food. Focus on fuel intake and physical activity. Also, keep up with hydration! Our brains and hearts need it! Here's what to take in (IIN):
Iron: The expansion in muscle mass and blood volume teens experience increases their need for iron. Menstruating teens as well as vegetarian and vegan teens are also at a higher risk for iron deficiency. The body absorbs animal sources of iron more easily; plant sources should be eaten with vitamin C to increase absorption.
Calcium: The teen years are critical for bone growth with more than half of bone mass accumulation occurring during these years.14 Calcium-rich foods include kale, turnip greens, lentils, broccoli, salmon, split peas, dairy, and soy products.
Folate: Folate needs increase from 300 micrograms (mcg) per day for 9-to 13-year-olds to 400 mcg/day for 14- to 18-year-olds. Folate is especially important for females of reproductive age as it can help prevent neural tube defects, such as spina bifida, in infants. Good sources of folate include
legumes, asparagus, eggs, and dark, leafy greens.
Vitamin D: Also vital for growth and development as it aids with calcium absorption and supports a number of health issues, vitamin D can be another overlooked nutrient. Fatty fish, like salmon, and eggs (with yolk) are both foods with high naturally occurring sources of vitamin D.
Adulthood
This is the time where we really are beginning to be independent in our eating habits. We get to decide what we want to eat. This is often a time of learning how to cook and figuring out what makes our body feel best. In our 20s we are finding our way. I'm in my mid 30s and I'm still figuring things out. And, finding new ways to eat based on our age and activity levels will always change based on our age and lifestyle. We need to focus on preventing disease but it's not easy. We get busy and that can challenge our eating habits. In adulthood we need our fiber (25-35g/day), protein (90-100g/day), fat, and healthy carbs! Hydration is also key to help keep us functioning! For adults, let's try to focus on nutrient density! And, like usual, everyone's diet will be different based on bio-individuality. Here's some of the nutrients we need as adults (IIN):
Vitamin D: Vitamin D remains a priority as it continues to promote health in a number of ways (supporting calcium absorption and helping to reduce inflammation). The daily recommended vitamin D intake for adults is 600 IU – fatty fish, like salmon, tuna, and mackerel, and fish liver oils are some of the best naturally occurring sources, but vitamin D can also be found in egg yolks,
cheese, and beef liver.
Magnesium: Magnesium plays an essential role in a number of bodily functions, including the regulation of neurotransmitters that support sleep by activating the parasympathetic nervous system, which also helps you feel calm and relaxed. You can find magnesium in green vegetables, meat, fish, nuts.
Perimenopause/Menopause/Postmenopause
This is the time where lots of changes happen to us women. I am so excited! Just kidding. There is so much to learn about this phase in our life and medical doctors don't receive much if any training on it. There are a lot of doctors now coming out to talk and treat specifically about this stage of life. I hope we continue to get more info. For macros, protein is a huge one. And, again, healthy fats, fiber, carbs...all of this is important for our changing bodies. Here's some more info (IIN):
Calcium: As estrogen declines during menopause, bone density decreases. Calcium is important for healthy bones, and good sources include dark, leafy greens, dairy products, and canned sardines (with bones).
Vitamin K2: Vitamin K2 is thought to help with menopause symptoms. It can help increase the body’s ability to absorb and utilize calcium, slow the rate of bone weakening after menopause, increase bone strength, and potentially decrease fractures in those with osteoporosis. Vitamin K2 can be found in cheese, eggs, meat, and yogurt. A rich source of vitamin K2 is the Japanese fermented soybean product known as natto.
Vitamin E: Vitamin E has been known to help decrease hot flashes and night sweats. It can balance hormones, help stabilize estrogen levels, and possibly help improve insulin resistance (which can increase due to menopausal changes). Excellent sources of vitamin E include avocado, broccoli, almonds, squash, sunflower seeds, and spinach.
Whatever stage of life you're in, pay attention to what makes you feel best. Is your gut functioning correctly? Do you have energy? Do you feel the need to eat more or less? Do you need to pay attention to your macros more? Are you in pain? All these things and more are good ways to decide what will work best for your diet. There's no one way to eat!
The resource of this article is from IIN and Nina Planck
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