What is a healthy nutritions diet for different age groups? Is your family getting a proper nutrition diet?

Introduction - Nutrition is important for everyone. However, the requirement is different for every individual may it be an infant, growing child, pregnant/lactating women and elderly people. The diet varies from person to person depending upon various factors like age, gender, physical activity, nutritional requirement during different physiological stages of the body and other various factors. 

Body weights and heights of children reflect their state of physical growth and development, while weights and heights of adults represent steps taken towards good health.

Our nutritional needs change with different life stages. To be fit and healthy,it is important to take balanced and nutrition food according to demands on our body and age.

What our bodies need from food changes as we move through different life stages.Babies, children, teenagers, adults, older adults, pregnant and breastfeeding women all have different needs. By aiming to eat well for our life stage, we can help keep happy and healthy.

Since a healthy diet consists of different kinds of foods, the emphasis has been shifted from nutrient orientation to the food based approach. Foods can be categorized according to the function as- 

Classification of foods based on function-

A balanced diet is one which contains variety of foods in such quantities and proportion that the need of all nutrients is adequately met for maintaining health.

Body- A nutritious and healthy diet will vary depending on the individual needs e.g. age,gender, lifestyle, cultural context.Diet during different stages of life are as-

(1) Diet for an infant- 

• breast-feed (not even water) for six months.
• Continue breast-feeding in addition to nutrient-rich complementary foods preferably up to 2 years.
• Breast-milk alone is not enough for infants after 6 months of age. Complementary foods should be given after 6 months of age, in addition to breast-feeding.
• Feed low-cost home-made caloric and nutrient rich complementary foods.
• Avoid junk foods.

(2) Diet for a growing child-

• Take extra care in feeding infants and include soft cooked vegetables and seasonal fruits.
• Give plenty of milk and milk products to children and adolescents as calcium is needed for growth and bone development.
• Avoid overeating during a single meal. Eat at frequent intervals.
• Exposure to sunlight helps maintains vitamin D which helps in calcium absorption.
• Feed energy-rich cereals-pulse diet with milk and mashed vegetables.
• Drink 2-2.5 liters of water to hydrate the body. 

(3) Diet for pregnant and lactating mother-

• Eat more whole grains, sprouted grams and fermented foods. 
• Eat plenty of fruits and green leafy vegetables.
• Do not consume alcohol and tobacco. It is harmful for the health of mother as well as child.   
• Take medicines only when prescribed by doctor.
• Take iron, folate and calcium supplements regularly as prescribed by the doctor.  
• Green leafy vegetables, legumes, nuts and liver are good sources of folic acid.
  
  
  

(4) Diet for an adult male and female-

• Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice).
• At least 400grams (5 portions) of fruits and vegetables a day. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.
• Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not a part of a healthy diet.
• Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day and use iodized salt.

(5) Diet for elderly people-

• Eat a variety of nutrient-rich foods.
• Match food intake with physical activity.
• Avoid fried, salty and spicy foods.
• Consume adequate water to avoid dehydration.
• Exercise regularly or go for a walk.
• Avoid smoking, chewing of tobacco and tobacco products (Khaini, Zarda, Paan masala) and consumption of alcohol.
• Go for regular checkups. Check regularly for blood sugar, lipids and blood pressure.
• Avoid self medication.
• Adopt stress management techniques (Yoga and Meditation).

Conclusion-  It is important to take proper diet of food including vitamins, proteins and calcium for leading life properly.It is applied for all the ages- for infant,growing child,pregnant and lactating mother,adult male and female and for elderly people.It is necessary for being healthy,physically active,for growth, development and to fight infections.

A healthy diet consumed throughout the life-course helps in preventing malnutrition in all its forms as well as wide range of non-communicable diseases (NCDs) and conditions.

A balanced diet is one which contains variety of foods in such quantities and proportion that the need of all nutrients is adequately met for maintaining health, vitality and general wellbeing .

Yes my family is getting a proper nutrition diet, as par my observation.

References- 

 (1)www.icar.org.in/news/record.production.foodgrains.html

(2) Park’s textbook of Preventive and Social medicine 22nd Edition, Nutrition and Health page No. 591.

(3) www.expressindia.com /news/ie/ dailly/ 19990101/0015023/html 

(4) Net availability of food grains (per day) in India from 1951 to 2005.

 http://dacnet.nic.in/eands/10.1 

(5) Meat consumption: per capita 

 http://earthtrends.wri.org/text/agriculture_food/variable_193.html

(6) National Health Portal India.             nrhm.gov.in

(7) http//ninindia.org/DietaryguidelinesforIndians-Finaldraft.pdf

(8) http://www.nhs.uk/Livewell/Goodfood/Pages/ what-  are- processed-foods.aspx

(9)http://www.nhp.gov.in/healthlyliving/healthy-nutrition

(10) https://www.beverageinstitute.org/article/types-of-beverages/

 (11) Park’s textbook of Preventive and Social medicine 22nd Edition, Nutrition and Health page No 563

Appendix- Data collection method- we will use secondary data collection method for our case study ( surveys,articles,online published papers). It is more suitable according to our topic. With the help of secondardy data method,we will get detail information about healthy nutritions diet for different age group.