Life Stages of Nutrition ( Menopause and old people (Weight-bearing…
Life Stages of Nutrition
Menopause and old people
Weight-bearing exercises – such as walking or weight training can strengthen bones and help maintain a healthy body weight.
Eat foods rich in calcium
Eat foods that are nutrient dense rather than energy dense, including eggs, lean meats, fish, liver, low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.
Limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks.
Limit the use of table salt, especially during cooking.
Be as active as possible to encourage your appetite and maintain muscle mass.
Babies 0 to 12 months
Do not add salt, sugar or honey to your baby’s food.
Avoid cow’s milk as a drink in the first 12 months.
Fruit juice is not recommended for babies
under the age of six months.
Give your baby foods that are rich in iron and zinc
Young Children and teenagers
Ensure your child has enough fluids, especially water. Fruit juices should be limited and soft drinks avoided.
Tooth decay can be prevented with regular brushing and visits to the dentist.
Milk, yoghurt and cheese (mostly reduced fat) should be included to boost calcium intake
Adolescent girls should be particularly encouraged to consume milk and milk products.
Teenagers and young adults
Be careful to include foods rich in iron and calcium.
Reduce the amount of fats and salt in the daily diet.
Limit alcohol intake.
Make a deliberate effort to keep physically active.
Pregnancy and Breast Feeding
No one knows the safe limit of alcohol consumption during pregnancy. Recommendations are to not drink at all
Drink plenty of fluids
Do not smoke
Eat enough food –
breastfeeding burns through extra kilojoules.