Good nutrition is important at every age. Eating “complete” and “age-appropriate” foods is essential because our bodies have different nutritional needs at each stage of life. Understanding this is the starting point for taking care of yourself and your loved ones effectively.
Start with the pregnancy period
Pregnancy is one of the times when the body requires more energy and nutrients because everything the mother eats affects the formation of the placenta and umbilical cord, the function of the mammary glands, and the growth of the fetus. Important nutrients during this period include:
- Folate (Folate) from asparagus, cauliflower, carrots, dried beans, and green leafy vegetables plays a role from the beginning of conception because it is involved in the development of the brain, nervous system, and spinal cord of the fetus. A deficiency or insufficient intake may cause congenital disabilities such as neural tube defects or cleft lip and palate.
- Omega-3 fatty acids (DHA) from eating sea fish at least 3 times a week are important for the development of the brain, nervous system, and vision of the fetus.
- Iron (Iron) from meat, especially red meat, liver, and pork/chicken blood helps in the formation of blood cells and the learning development of the fetus. It should be consumed with foods high in vitamin C such as guava, ripe papaya, or oranges, as vitamin C enhances iron absorption.
- Calcium (Calcium) should be consumed daily from milk, yogurt, small fish eaten with bones, and tofu to help build strong bones for the fetus.
Infants and toddlers : The foundation of life
- The first 6 months Breast milk is the best and most complete food, containing over 200 nutrients that help build brain cells, nerve fibers, retina, and immunity. The quality of breast milk starts with the mother eating adequately, increasing intake of meat, grains, a variety of fruits and vegetables, and choosing good quality fats. Herbs that stimulate milk production include banana blossom, chives, holy basil leaves, ginger, and basil leaves.
- From 6 months onwards, breast milk alone is no longer sufficient because the body requires more energy and nutrients, and the body systems are ready to accept more food. Important nutrients for the next stage of development include:
Protein (Protein) can be obtained from meat, eggs, milk, and dried beans. It is important for building bones, muscles, hormones, enzymes, and immunity. A deficiency or insufficient intake may cause children to be small, short, have muscle wasting, low immunity, and slower learning development compared to peers, which are irreversible negative effects.
Calcium (Calcium) is a nutrient that should not be overlooked. It is found in milk, yogurt, small fish eaten with bones, and tofu. It is essential for bones and teeth. A calcium deficiency will cause growth to stop or slow down.
Iron (Iron) is very important and necessary during the first 1-2 years of life, affecting learning and development permanently. Good sources of iron include meat, especially red meat, liver, and pork/chicken blood.
Iodine (Iodine) is important for thyroid hormones that stimulate the nervous system and brain. Insufficient intake affects learning disabilities and stunted growth. It can be obtained from seafood, seaweed, and seasonings containing iodine.
School-age children and adolescents
Rapid developmental leaps occur during this period. The body requires food for growth, development of body systems, and brain development to support learning. Adequate nutrition directly affects readiness for learning, immunity, and reduces the risk of chronic diseases in the future. Nutritional problems often found in this age group include:
- Overweight children caused by excessive intake of rice, starch, sugar, and fat combined with little exercise, increasing the risk of diabetes, hypertension, and high blood lipids from childhood. It is recommended to reduce snacks and sugary drinks, switch to drinking plain milk, and increase vegetables and fruits in every meal.
- Underweight children result from insufficient nutrient intake, frequent illness, and halted growth in height.
- Short stature children result from chronic lack of food and nutrients needed for their age, affecting immunity, learning, and increasing the risk of chronic diseases in adulthood. For underweight and short children, protein, calcium, milk, eggs, and good fats should be increased appropriately in meals for proper age-appropriate nutrition.
- Adolescents Common problems include irregular meal times, skipping breakfast, skipping meals to lose weight, eating fast food, and misconceptions from advertising. Eating age-appropriate foods with complete nutrition from all 5 food groups, avoiding high-fat and strongly flavored foods, and not skipping meals to lose weight are important. Weight control should be managed through regular exercise instead.
Working age
Working-age adults often live a fast-paced life, eating simple and quick foods such as ready-made meals, fried foods, grilled foods, and consuming excessive sugar. These behaviors accelerate body deterioration and increase the risk of obesity, diabetes, and chronic kidney disease.
Working-age adults should focus on eating balanced meals that match energy intake with energy expenditure by reducing sugary foods, high-sugar drinks, snacks, bakery products, very fatty or salty foods, processed foods, and grilled foods. Choose lean meats, cook by boiling, steaming, or baking, eat a variety of colorful fruits and vegetables instead of fruit juices or sugary drinks, exercise regularly, and get sufficient quality sleep.
Older adults
At this age, the body undergoes many changes. Muscle strength decreases, digestion and absorption decline, taste and smell diminish, and chewing and swallowing problems may occur, causing older adults to eat less and unknowingly become malnourished, including reduced protein intake.
- For healthy older adults they should eat a variety of foods from all 5 food groups, emphasize brown rice or less polished rice, eat fish, eggs, lean meat, dried beans, and colorful fruits and vegetables regularly. Drink plain milk to supplement calcium, avoid very sweet, salty, and high-fat foods, and avoid large amounts of tea and coffee before bedtime to ensure effective rest.
- Health problems in older adults include sarcopenia, which affects 1 in 3 of the general population, especially those over 60 years old. This condition causes increased illness and mortality rates. Protein-rich foods are very important. Consuming good quality protein from meat, eggs, and milk adequately, combined with regular exercise, can help prevent this condition.
Another equally important problem is chewing difficulties. Food should be cut or chopped into small pieces and then boiled, steamed, braised, or blanched until soft and easy to chew. Use spices and herbs to stimulate appetite and focus on serving colorful and appetizing dishes. Adjusting food texture to be suitable and easy to chew will help older adults eat more and maintain good health.
The best health care is not treatment when sick but prevention through appropriate nutrition at every stage of life because every meal we choose is an investment in health.
Compiled by professional dietitians at Phyathai Hospital 2
1. Khajeephan Kaewsot, Nutrition Department Manager (ND)
2. Kattaliya Kaewkul, Head of Nutrition Therapy Unit (ND)
3. Thanatta Chaimongkol, Professional Dietitian (ND)
4. Rinrada Talergul, Professional Dietitian (ND)
References
- Health Promotion Division, Nutrition Division, Department of Health, Ministry of Public Health. Nutrition for all ages.
- National Food Committee, Food Division, Food and Drug Administration. Knowledge on food and nutrition for all ages.