Eating across all ages

Edwina Raj walks us through the importance of self-cooking, balancing a diet and including nutrients for a better and healthy you

Different age groups demand varied diet and lifestyle changes. Focusing on what to eat, how much to eat and what supplements to take during each different decades of one’s life is an important question.

The Twenties

A major transition from teenage to adulthood takes place during this time with a change in lifestyle. An increased focus on career, travel, socialising and marriage happens during this phase. Discovering the new world can make one busy and forget about health and nutrition needs due to the time crunch.

Here’s what to do:

It is important to promote self-cooking or to emphasise on home-made preparations which create awareness on choosing and eating right.

Avoid nutritional deficiencies by striking a balance in nutritional intake which can be sourced from a variety of food groups.

Keep a watch on your portion size since there is a drop in your basal metabolic rate during your 20’s when compared to your teenage years. Check with your dietitian to understand your calorie requirement.

According to the National Health Family Survey data-4 (conducted in India) reveals that more than half of women are aneamic in 11 States/Union Territories.
Since a majority of Indians are vegetarians, iron sources along with vitamin C-rich foods aids in the absorption of iron from plant sources. This could be combinations like of amla and niger seed chutney or eating a spinach salad with tomatoes and capsicum.

Limit tea/coffee/green tea/aerated drinks/energy drinks which hinder the absorption of iron.

Include three servings of vegetables and one to two servings of fruits daily which are potent sources of antioxidants that help combat stress and micronutrients to prevent deficiencies.

Do not unnecessarily use supplements with artificial sources of nutrients without any prescription from your doctor or dietitian. Stay away from fad diets.

The Thirties

During the 30s, one is often trying to juggle between family, children and work. Most people end up suffering from work-life imbalance, weight gain or loss and imbalances in their health profile.

Here’s what to do:

Women are nutritional gatekeepers of most homes and should focus on planning a health menu for their family with the help of a dietitian and opt for treats only occasionally.

High salt consumption and insufficient potassium intake contributes to high blood pressure, which in turn increases the risk of heart disease and stroke. World Health Organization (WHO) recommends use of less than 5g of salt per day. This includes avoiding preserved foods such as pickles/papad/dried fish/ bakery goods/Chinese salt and also canned or processed foods as it contributes to a higher intake of salt.

Women should include a folate rich diet during the reproductive years of life such as peas, beetroot, oranges, chickpeas, spinach, broccoli to prevent neural tube defects in infants.

Calcium-rich and iron-rich diets are also crucial for breastfeeding women. Hence include locally available leafy vegetables (palak, amaranth, methi, shepu, moringa, etc) four times a week with 1.5 cup(300ml) of dairy in your diet.

Limit the use of trans fats such as vanaspati (sources; bakery goods/packed foods) and add more fibrous food in the form of whole grains, vegetables and fruits.

The Forties

This is the phase of life when one is worried about hereditary diseases kicking in, stagnating weight, poor muscle mass and stubborn belly fat.

Here’s what to do:

Choose phytonutrients and an antioxidant-rich diet to keep your cells healthy, prevent damage and slow the process of ageing. This also has an anti-cancer effect in the body. These include foods such as pomegranate, guava, amla, berries, avocado, vegetables like tomatoes, sweet potatoes, bell peppers, onions, yellow, orange and dark coloured vegetables, purple cabbage, mixed nuts and oilseeds of about half a fist daily.

To trim your belly fat, limit the intake of carbohydrate-rich foods and reduce intake of alcohol. Switch to fiber-rich, low glycemic foods such as ‘whole wheat chapathi’, ‘bajra dosa’, ‘besan cheela’, ‘foxtail millet upma’, ‘dalia kichidi’, ‘barnyard millet bisi bele baath’, ‘buckwheat dosa’, unpolished rice products rather than excessively intake of white rice, white bread and white pasta.

Eat protein-rich snacks and include them in every meal which will help to increase metabolism and help to replenish muscle mass.

Check and know the status of your Vitamin D3 to which absorbs calcium, keeps your immune system strong and limits hair loss.

Include healthy fats rich in omega-3 fatty acids/PUFA and MUFA to prevent the risk of heart disease such as a combination use of oils such as rice bran oil, olive oil (limit heating), coconut oil, gingelly oil, safflower oil, peanut oil, nuts, oilseeds and avocado.

(The author is senior dietitian, Aster CMI Hospital)