Nutrition According To Age And Lifestyle

The needs of the body are largely determined by age and lifestyle . Of course, nutrition must also be taken into account. By adjusting your diet, you can compensate for the lack of vitamins and minerals, thus preventing the development of diseases. What should be on the menu of people of different ages and what should they give up? See the answers ...

How people should eat according to their age and lifestyle

Age is definitely a factor when it comes to eating habits, because during different periods of life, the body needs different amounts of nutrients.

• For girls and young women, the main food should be rich in protein. Their menu should include: meat, nuts, cereals (especially rye, oats, barley), legumes (especially beans and soy), as well as all kinds of green leafy vegetables, fruits (especially bananas, oranges and apples), olive oil. All these products contain the necessary iron for hematopoiesis, vitamins B6, B12, C, E, as well as trace elements (copper, zinc, manganese), which contribute to the absorption of iron.
• Avoid the use of too much milk (especially if it is not natural), limiting the absorption of iron.
• Note that iron deficiency anemia is extremely dangerous during puberty. For this reason, young girls should not be subjected to vegetarian diets that cannot provide the body with the necessary amount of iron. Oranges increase the body's ability to absorb this element, so during the menstrual cycle it is good to drink half a glass of citrus juice a day.

• Older people need to consume mainly low-calorie products rich in nutrients. Their menu should consist of: skim milk and dairy products, eggs, fish, lean poultry. They are all sources of protein and calcium that prevent the development of osteoporosis. Carbohydrates also need to be taken often, but in small amounts. The most useful among them are contained in wholemeal bread, potatoes, oatmeal and wholemeal porridge. Fresh and frozen vegetables and fruits are mandatory.
• To limit the consumption of: animal fats (a prerequisite for the development of multiple sclerosis, heart disease), cabbage, peas, beans (difficult to process).
• Keep in mind that products are better cooked or stewed than fried.

The daily routine we are exposed to determines the needs of our body, so it is good to think about what we eat and whether this is exactly what our body needs.

People who lead a sedentary lifestyle should put on the table mainly foods high in fiber.

• To use: buckwheat porridge, vegetables (especially beets, carrots, green beans), fruits (mostly oranges, pineapples, kiwis , blackcurrants), fruit and vegetable juices, yogurt and kefir (to regulate the digestive tract and for the creation of a favorable intestinal flora).
• Restricted: pastries from wheat flour, peas, smoked and fatty meats.
• A person who does not lead an active lifestyle, suffers from constipation and it is useful to add 1 tablespoon of bran to dishes, salads to season with olive oil.

People under stress need to consume mainly foods rich in vitamins and minerals .

• Useful are products containing B vitamins, magnesium and calcium, which have a beneficial effect on the nervous system. To calm the nerves, it is appropriate to take porridge (especially barley and oats), black bread, seeds (sunflower), nuts, dried fruits, fish, dairy products, beans, peas, bananas.
• The use of alcohol an d caffeine is not appropriate, they reduce the content of magnesium and calcium in the body.
• People who are subjected to heavy physical exertion should pay more attention to foods that are easily processed by the body and give it energy. Their menu should include: products rich in carbohydrates (rice, cereals and oats, pasta, potatoes , jam, honey ); of proteins: lean beef, poultry, eggs, milk and dairy products; of vitamins and mineral salts (fruits and vegetables).
• Limit fried foods.
• Completely exclude: pork, animal fats, canned food, concentrates.
• Physical effort activates the oxidation process in the body. To neutralize it is useful to drink fruit and vegetable juices: beets, carrots , blackcurrants, cherries.

Smokers are required to eat foods rich in vitamins.

Particular attention should be paid to vitamins C, E, B6, folic acid, because they are necessary for the smoker's body to protect itself from the toxins it absorbs through tobacco smoke. In the first place among the products are: spinach , sweet pepper, parsley, carrots, lettuce, cabbage, citrus, kiwi, blackcurrant, strawberries, blueberries, prunes, nuts, bran, lentils, meat offal.

Avoid alcohol and coffee. The combination of tobacco, caffeine and alcohol is especially dangerous for the body.

In case of excessive skin dryness in smokers, it is useful to include in the menu fats rich in unsaturated fatty acids (unrefined olive oil, sunflower oil, soybean oil). 2 tablespoons a day are enough (only in raw condition).