Eating a well-balanced, nutritious diet is important at every age. However, as we grow older, our bodies require certain nutrients more than others.
Childhood
When we’re young, our nutritional needs revolve around promoting healthy growth – in both mind and body. These nutrients are the most important:
• Vitamin A – for good eyesight and a healthy immune system.
• Calcium – for strong bones and teeth. Tip: Ample Vitamin D (think milk and sunshine) helps the body absorb calcium. Just don’t forget the sunscreen when you’re soaking up all those Vitamin D rays.
• Vitamin C – to fight off infections and speed wound healing.
• Iron – to keep oxygen-rich blood pumping throughout the body.
• Potassium – keeps blood pumping and muscles working during playtime.Teens and twenties:
Often our most irresponsible years (nutritionally speaking, of course), teens lean toward a tenure of fast food, late-night eats, and overall poor food choices. Sure, there are teenagers and twenty-somethings that eat extremely well. But, the majority of us survived on ramen, microwaveable mac-n-cheese, and sodas or fermented barley-water (read: beer) – relying heavily on our young and responsive metabolisms to power us through. If you’re still in your twenties (or have children in their twenties), focus on these to help balance your nutritional needs:
• Protein – to make up for skipped meals and low-nutrient meals, you’ll need plenty of extra protein to ensure proper muscle growth.
• Fiber – to set yourself up for optimal digestion and controlled blood pressure as you age.
• Calcium – to maintain bone strength. Our bone density continues to grow through our late twenties – up your calcium intake now, and prevent osteoporosis later.
• Omega-3 fats – to boost serotonin and ward off stress and depression, which often reach a high-point in our twenties. Also, these fats promote heart health.
Thirties and forties:
In our thirties and forties, our metabolisms drastically slow down, and our stress levels and responsibilities skyrocket. Kids, careers, and social lives provide the perfect recipe for diet sabotage! Add these nutrients to your diet to keep feeling (and looking) great!
• Protein – choose lean proteins to target that hard-to-burn belly fat.
• Fiber – maintain healthy digestion as you age.
• Vitamin C – stay cold-free and fight wrinkles and other signs of aging with this powerful antioxidant.
• Calcium – ward off osteoporosis with low-fat, calcium-rich foods.
• Omega-3 fats – just like in your twenties, these fats will keep your heart healthy as you age!
Fifties and above:
As we approach our golden years, loss of bone density and muscle mass, joint mobility, and weakened immune functionality become significant issues. Combat it all with your diet:
• Protein – to slow down muscle breakdown.
• Calcium and vitamin D – to keep your bones and teeth from deteriorating.
• Omega-3 fats – combat ailments like osteoarthritis with a diet rich in healthy fats. Plus they’re good for brain and cognitive function … and heart health, too.
• Zinc, vitamins A, C, E, and B6 – all are immune-boosting nutrients that help you fight illness and infection.
Look for these items next time you go grocery shopping to get all the nutrients you need at any age!
Calcium – low-fat dairy options like milk and yogurt or dark leafy greens
Fiber – whole grains, rice, bran, beans, fruits, veggies, nuts, and seeds
Folate – dark leafy greens, beans, broccoli, Brussels sprouts, okra
Iron – red meat, beans, dark leafy greens, dried fruit
Omega-3 fats – fish, flaxseed, broccoli, beans, tofu
Potassium – bananas, squash, fish, mushrooms
Protein – lean meats, fish, cheese, tofu, nuts, beans, and seeds
Zinc – dark leafy greens, shrimp, beans, flax seeds
For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.
