“Nutrition is one of the hardest sciences to study,” said science writer Graham Lawton, whose first book, This Book Could Save Your Life, was published. He hopes that through this book, he can expose some of the more popular lies about healthy eating for everyone.
“Humans are poor research subjects,” Lawton said. “It’s almost impossible to document and study what people eat. They either don’t remember it or they’re lying. Also, it’s different for everyone. Everyone’s gut flora and metabolism are different.”
Lawton clearly recognizes that, in fact, there is no one-size-fits-all approach to healthy eating. However, there is some consensus on which foods should be prioritized at different stages of life.
In general, it’s best to avoid ultra-processed foods, regardless of age, because ultra-processed products are high in sugar, salt, and artificial trans fats (also known as “partially hydrogenated oils,” which are commonly found in margarine, fast food foods and store-bought baked goods, and are more likely to cause heart disease, so Denmark, Switzerland, Austria, and some U.S. states have passed legislation banning trans fats).
As for other foods, Lawton said, “just in moderation.”
In the following, I will share with you the best diet advice by age group, I hope it will be useful to you.
from birth to childhood
Dietary advice: Eat plenty of green leafy vegetables, eggs, and full-fat dairy
Parents should start weaning their babies when they are about six months old, according to NHS advice.
Nutritionist Sophie Medlin, chair of the British Dietetic Association London branch, explained: “This is because there is not enough iron in breast milk, so mothers and babies can be prone to anemia.”
Eggs are a very good dietary choice at this stage, but the NHS says eggs without the ‘Red Lion quality’ mark are not suitable for raw consumption.
Translator’s note: “Red Lion Quality Mark” is a quality number formulated according to the British Egg Industry Council and British and European Union laws. Printing it means that eggs have passed mandatory chicken farm vaccination measures before they go on the market. An independent assessment team and Follow-up survey for egg quality assurance.
“At this stage, it’s a good idea to include iron-rich vegetables like spinach and broccoli in your meals, which are also easy to puree for easy swallowing and digestion,” says Medling.
Rachel Ward is a GP from Oxfordshire. She suggests that parents should choose whole milk, whole yogurt, and whole cheese for children under two years of age.
“Because they grow so fast and use a lot of energy as they grow, they need these sources of energy,” Ward said.
She also emphasized that children should be exposed to a variety of foods as early as possible. “Many times, children may not like to eat fruit and vegetables for the first time, but as parents, they must insist that they eat these fruits and vegetables. They are the core elements of a broad and balanced diet.” She said.
from child to adult
Dietary advice: eat more seeds, tofu and semi-skimmed milk
“Bone growth is very rapid during this period. Therefore, it is important to eat foods that are rich in calcium. Among them, dairy products are the best choice,” Medlin said.
For healthy eating habits, Ward recommends choosing semi-skimmed milk and low-fat dairy products like crème fraiche over regular cream.
“Iron is also important, so eat more vegetables,” Ward says. For calcium-rich plant foods, “seeds and tofu are great choices,” Medlin says. She also mentions that it’s best to choose ingredients like sunflower seeds, chia seeds, and sesame seeds.
teens and young adults
Dietary Suggestions: Eat more legumes, lean meats, dried fruit, and flavors from around the world (preferably cooked as a family)
“The diet at this stage should be balanced and nutritious. You should eat more fruits, vegetables, lean meat, and legumes. The adults in the family can also try to enrich their daily diet with food flavors and raw materials from other countries.” Ward said. For best results, it is best for the whole family to participate in the cooking.
“Encouraging children to control their eating habits will allow them to maintain a healthier eating routine. Before long, they will be out of the house and living independently, and you will definitely want them to maintain a healthy diet. Get used to it,” Ward said.
She reiterates that iron is also very important during this period, especially for girls going through menarche. Eggs, spinach, and dried fruit are good sources of iron.
As for the skin problems during this period, Medlin said: “It’s a hormonal problem, and it cannot be adjusted or changed through diet.”
The Year of the Weak Crown
Dietary advice: eat more foods rich in vitamin B
“At this stage, your body is so healthy that you don’t even think that the disease will bother you at all,” Ward said. Even so, you still need to pay attention to what you eat and understand the impact. At this stage, Many people drink to excess, and if you get into the habit of drinking without eating, it can be very harmful to your health.”
Medlin says lifestyle changes in their 20s, which include alcohol and caffeine intake, as well as the effects of stress, can be a “perfect storm” for vitamin B12 deficiency, especially as many people start After changing and trying to eat a plant-based diet.
“Foods rich in B vitamins include animal products, including meat, fish, dairy, and eggs. But if you’re vegan, you can get extra B12 by consuming nutritional yeast while eating more Green leafy vegetables,” says Medling.
Year of Standing
Dietary advice: eat more whole grains
For people in their 30s, foods like barley, oats, and brown rice have many benefits. First, fertility issues may be on the agenda at this age, so women who plan to conceive can increase their folic acid intake to reduce the risk of neural tube defects like spina bifida. Folate-rich foods include dark leafy green vegetables and whole grains.
Men can take more B vitamins. Plus, whole grains are rich in B vitamins, which help maintain a healthy weight.
Medlin said: “Many people reach the age of 30, and their gut will suddenly ‘dislike’ certain foods, so it is particularly important to maintain gut health. In this regard, you can usually eat more high-fiber foods. Whole Cereals are high-fiber foods.”
Forty years
Dietary advice: Occasional fasting
“As our bodies begin the aging process, we need antioxidants to protect our skin and our bodies,” Medlin said.
Antioxidants are compounds that keep you healthy by neutralizing chemicals in your body called free radicals. Free radicals can attack cells in the body and are a major cause of aging. In addition, environmental pollution or stress can also lead to the formation of free radicals.
When choosing food, “take things by color” is a very simple criterion for judging. In general, darker and brighter fruits and vegetables are higher in antioxidant content, so eating them is more important than supplements or creams.
To this, Lawton explained: “It only works if you eat it, and we don’t know why. However, one theory is that they work through hormesis .” It emphasizes that low-dose toxic factors (including poisons, radiation, heat, mechanical stimulation, etc.) are beneficial to organisms.
However, if the diet is your goal to slow aging, Lawton has only one suggestion: fasting.
“There is a phenomenon called autophagy: if the body lacks nutrients for a relatively long period of time, the body will look for alternative energy. In layman’s terms, autophagy means that cells ‘eat themselves’, and autophagy can be understood It is a pathway for the degradation of intracellular substances. During this metabolic process, cells will remove some bad substances such as microorganisms by themselves, and the metabolic products can also be used by it. In short, the process of autophagy is like clearing the body from the body. A whole lot of residual garbage process,” Lawton said.
Fasting helps to boost the body’s metabolism. According to Lawton, experiments on a variety of common animals, including insects or macaques, have shown that “fasting increases lifespan by 50 percent.”
The year of fate
Dietary Advice: Eat More Olive Oil, Less Butter
“For people in their 50s, it’s time to focus on weight management to avoid diabetes and heart disease. So, at this stage, reduce saturated fat intake and switch to unsaturated fat intake.” Mead Lin said.
There are different types of fats in the foods we eat on a daily basis, and saturated fats are a trigger for high cholesterol. Many animal foods, including butter, meat, and cheese, contain high amounts of saturated fat.
“As a rule of thumb, saturated fats tend to come from animals and are solid at room temperature, whereas unsaturated fats tend to come from plants and are liquid at room temperature,” Lawton says. Olive oil is a common unsaturated vegetable Fat.
Lawton also mentioned, “The research on saturated fat is still inconclusive. The reason why saturated fat is widely criticized is mainly because of the lack of rigorous research on the Mediterranean diet. At that time, the research was carried out in Greece. Fasting, the main daily intake is fish, vegetables, and olive oil. But they also often eat lamb, which is high in saturated fat. Until recently, the consumption of saturated fat (especially butter) has started to set off a craze. ”
Translator’s Note: The Mediterranean diet is a way of eating based on the traditional dishes of the countries bordering the Mediterranean Sea. It has no single definition and is usually rich in vegetables, fruits, whole grains, legumes, nuts, seeds and olive oil.
However, Lawton also mentioned an important message, “Saturated fat is also an essential part of a balanced diet. However, the problem we face at present is that many people consume too much-saturated fat. If excessive intake, which can easily lead to obesity and heart disease.”
sixtieth year
Dietary advice: eat more protein
Protein is the most important substance at this stage. It can effectively help sports enthusiasts gain muscle and help dieters lose weight. Intake of protein can increase the satiety hormone tyrosin, reduce appetite, and improve satiety, protein digestion takes a long time, requires more energy to digest, and can increase metabolism.
In general, people aged 60 to 65 in Western countries tend to eat too much protein, Lawton said. And for people over 65 years of age, protein intake can help fight sarcopenia (that is, muscle wasting).
rare years
Dietary advice: It is best to maintain a balanced diet and eat more with others
“Eating habits tend to change at this age. Appetites generally decrease, especially with retirement or lack of physical activity,” Ward said. “So if you find yourself eating less, it’s important to focus on keeping your meals balanced.”
Many times, seniors may lack the motivation to cook, Ward said. On the one hand, it may be due to living alone, on the other hand, it may be due to limited mobility.
“I highly recommend group cooking, if you can, or eating as an opportunity to socialize with others,” she advises. “Spending time with other people, and eating together, is good for your health in many ways.”
What should every age group eat?
lots of fruits and vegetables
Whether the “Daily Five” actually meets all our daily nutritional needs has been a topic of debate. Given that most British adults get only four servings of fruit and vegetables a day (and children only three), according to The Association of UK Dietitians, five servings seems like a worthwhile goal.
Fruits and vegetables can effectively replenish the body with nutrients. Among them, many fruits and vegetables also involve a variety of basic nutrients. For example, chickpeas are both a protein and a vegetable, and sweet potatoes are both a carbohydrate and one of the five daily fruits and vegetables, so you can eat more.
The key here is to mix and match them so you can provide your body with a variety of nutrients. There is a popular eating method called the “Rainbow Diet”. As the name suggests, it advocates the intake of colorful fruits and vegetables to supplement the body with different nutrients. (However, there is no evidence that the rainbow diet provides the body with balanced nutrients.)
Omega-3 fatty acids
“All kids have the potential to be scholars,” Medlin said. “For that, it’s important to make sure they’re getting enough omega-3 fatty acids, either through oily fish such as tuna, salmon, mackerel, herring, sardines, and anchovies or in supplements.”
Research shows that fish oil may help with brain and eye development, and may also support improved academic performance. However, there is no consistent conclusion yet. There are also some studies that show that eating fish can reduce the appearance of inflammation and may slow down problems such as joint pain experienced in later life. However, this is also an uncertain conclusion.
But there’s no denying that fish is a potent source of protein. The NHS recommends that you should eat two servings of fish per week. Whitefish is the best source of protein, while oily fish is rich in omega-3 fatty acids, which help keep your heart healthy.
calcium
As we all know, calcium is very important for children in the growing period, but from the age of 30, everyone needs to pay attention to calcium intake.
“After age 30, if we don’t get enough calcium in our diet every day, our bodies absorb calcium from our bones,” Medlin said. “By the age of 60, there is a significant loss of calcium from the bones.”
In addition, Ward pointed out that menopausal women should also pay attention to calcium intake to prevent osteoporosis. NHS Scotland recommends eating two to three servings of dairy products a day, such as a glass of milk, a matchbox-sized piece of cheese, and a serving of yogurt. For a plant-based alternative to dairy, spinach and other leafy greens are options.