Our lives have been divided into various stages from prenatal to infancy, toddlers, teenagers, young adults, adults( further the fertile phase of life from pregnancy, lactation to motherhood),older people (pre- menopause, menopause, post menopause)to finally the geriatric phase of human life. The ever evolving cycle of life, consequently leading to different nutritional needs for each stage. Each phase has its own growth rate, development and physiological needs. Ongoing research and scientific studies have also proved the same, focussing on the importance of modifying the diet and lifestyle to keep us healthy and fit. Diet which was supposed to be healthy once, may be harmful at other stages of life, based on age, underlying medical condition.
Now the question arises why the difference is there? Delhi-based dietician Sunita Tripathi explains:
-Various life stages and consequently growth rate and development- as different stages of life have varying requirements of energy, nutrients to support growth and development.
-Weight management-either based on an individual being underweight or overweight, results in different levels of energy and other nutrients.
-Underlying health conditions-lifestyle diseases like diabetes, hypertension, heart disease, hypothyroidism ,which means there is need to regulate different nutrients in accordance to specific disease.
-Physical activity level-a person with a sedentary lifestyle requires a lesser energy level, while a sportsperson requires comparatively more energy and other specific nutrients based on their sports .
Infants’ first year is the time of most rapid growth. According to WHO data, the average weight of most healthy new born babies is around 3.2 kg. Healthy child doubles birth weight by six months and weight becomes three times by the time the child is one year old. As growth during infancy is very rapid, dietary adaptation is required. They mainly depend on breastmilk, upto 6 months of age for their entire needs to achieve standard weight gain, growth and development. Toddlers have a comparatively more active life, there should be adequate quantity and quality of different nutrients like energy, protein, calcium, iron to support growth, strong bones, followed by increased requirements for puberty.
Tripathi says, “During adulthood nutrients are required for energy, for replacement of worn out tissues and maintenance of body functions. As there is no growth during adulthood, protein is required to maintain wear and tear of muscles and tissues, and calcium for bone health as there is leaching of calcium from bones.”
Another important phase in adulthood is pregnancy. Adequate nutrition before and during this period is vital for both the mother and the developing fetus. Increased requirements for energy, protein, calcium, iron, and other essential vitamins and minerals must be met to support healthy growth and development. The nutritional bond between mother and child continues even after birth, as the newborn depends entirely on the mother for nourishment through breastfeeding.
“Even energy requirements during adulthood should be modified based on the activity levels, modifying it according to lifestyle, weight. All nutrients should be tailored to an individual’s specific health conditions such as diabetes, heart disease, and others,” Tripathi elaborates.
Adulthood is followed by ageing. While ageing is not a disease but a biological process, nutrition plays an important factor in ensuring graceful ageing, supporting relatively healthy and independent living—including the ability to carry out daily activities. Nutritional needs during this stage vary due to several factors such as reduced physical activity, loss of teeth, constipation and other age-related degenerative changes. Energy intake should be monitored, while the diet should include foods rich in protein, minerals and vitamins. Fat consumption should lean more towards unsaturated fats, while limiting saturated fats. Foods should be well cooked, soft in texture, and mild in spices to aid digestion and comfort.
Furthermore, food preferences also play a role in inclusion or exclusion of various nutrients. For example vegans, vegetarians should be more cautious to get enough of vitamin B12, proteins. A well planned plant based diet has been shown to reduce the risk of various diseases and fill the nutrient gaps.
Recent advancements in the field of health and nutrition have given path to newer approaches such as diet based on DNA (nutrigenomics), diet based on blood groups. Also, there are individuals who have to entirely avoid certain nutrients or food groups to lead a healthy and symptom free life such as avoiding gluten or wheat protein in case of celiac disease or milk in case of lactose intolerance.
As we see transition in our life from being an embryo to foetus, infant, adolescent, adult to old age, from leading a disease free active life to being attacked by certain disease to being less active weather by will or certain disease, so should be with our diet and nutrition. It should also be ever evolving to cope up with our life. By making healthier choices and responding to our body signals and adjusting our diet we can lead a healthier life with graceful ageing.
