A healthy diet is very important in terms of both body health and body form. A healthy diet according to age range is as important as "what" this healthy diet is and "what are the benefits". We have compiled three tips for healthy eating for you. We wish you healthy reading!
What is Healthy Eating?
Healthy nutrition is a very important concept for the human body to complete its functions perfectly. The foods we consume provide the energy needed for biological function and physical activities in the body. There are three basic nutrients in the foods consumed. These;
In addition to these basic nutrients, defined as supplementary nutrients;
Mineral nutritional values.
All these side and main components are necessary for the smooth functioning of the digestive, circulatory, respiratory, excretory, nervous, skeletal and muscular systems. It is important to eat healthy in order to provide all these bodily functions. Healthy nutrition programs may vary according to the age, health status, gender and characteristics of the geography of the person. Although there is no specific rule of healthy nutrition, a healthy nutrition plan consisting of various foods specific to the person should be determined by the dietitian.
Why Is Healthy Eating Important?
Healthy and balanced is important for the flawless functioning of body functions. For this, it is necessary to take carbohydrates, healthy fats, proteins, vitamins and minerals. A healthy and balanced diet has many benefits for the body. These benefits are as follows;
It strengthens the muscle structure of the human body and supports the muscle structure.
It prevents mental confusion and supports a healthy mind.
Protects the human body against diseases by strengthening the immune system.
It supports the body to be more energetic, dynamic and active.
Prevents unhealthy weight gain.
It has positive effects on sleep patterns and healthy sleep.
Supports height growth and healthy bone development in children.
Supports being in a better mood psychologically.
Helps prevent diseases such as sugar, blood pressure and cholesterol.
· Relieves fatigue and weakness.
How should a healthy diet be according to age?
Healthy nutritional status varies according to the age, health status of the person and the needs of the body. You can consult a dietitian for the most suitable healthy nutrition programs for you.
Children aged 2-5 get 50%-55% of their energy from carbohydrates, 10%-15% from proteins and 30%-35% from fats, just like adults. Children in this age range should consume foods rich in vitamins A, C and D. Especially vitamin D is important for bone health.
For children aged 6-12, a healthy diet should be provided from a variety of foods. Whole grains should be consumed rich in five and a balance of vitamins and minerals should be provided.
Nutrition During Adolescence;
In this period, the needs of the body are more than ever before, because children grow and develop during puberty. The healthy diet established in this period has the quality of supporting health for future ages as well. In this period, whole grain, whole wheat, legumes and fruit should be consumed instead of animal foods rich in saturated fat and cholesterol. Since bone health is very important during this period, calcium and Vitamin D Care should be taken with the purchase.
Nutrition in the 20s;
Paying attention to the diet is quite important in this age range. In order not to encounter health problems in old age, it is necessary to eat healthy at these ages. A balanced and varied diet should include carbohydrates, vegetables, fruits, milk and dairy products, fish and eggs. If you eat a balanced and varied diet during this period, you will get the vitamins and minerals your body needs. If you want to have children at this age; You can consume zinc-rich meat, fish, milk, eggs, nuts, onions and cheese.
Nutrition in the 30s;
At this age, exercise becomes even more important than it is. If you want to have children at this age, you should add foods containing folic acid to your healthy diet list. After the age of 35, there may be deterioration in bone health. Calcium-rich foods should be consumed in order to avoid problems such as osteoporosis (bone loss). Magnesium, phosphorus, vitamins D, C, B6 and K should not be neglected.
Nutrition in Old Age;
Physical and hormonal disorders increase during this period. In addition to these, changes occur in the functions of the organs of the digestive system, circulatory system and excretory system. The number of meals can be increased to keep the digestive system regular. As the number of meals can be increased, the number of servings may need to be reduced. Attention should be paid to daily fluid consumption and salt consumption should be considered accordingly.