After all those years of growth, development and change, adulthood is all about maintaining that healthy body we’ve spent years building. Good nutrition with enough protein, calcium, vitamin D and phosphorus is important to help maintain healthy bones and muscles – both of which naturally tend to decrease as we age. B vitamins and iron help us feel less tired and increase our energy levels to go about our daily lives.
Focusing on nutrient-dense foods goes a long way to giving you all the nutrients you need to feel great and stay healthy.
Pregnancy and breastfeeding
Pregnancy and breastfeeding bring their own special nutrition needs as requirements for certain nutrients increase to support the growing foetus and baby, as well as mum.
Some nutrients are particularly important during pregnancy. Getting enough iron can help reduce fatigue and folic acid is important for the first three months of pregnancy for the healthy development of the baby’s brain and spinal cord. While vitamin A is still essential during pregnancy, it’s important not to get too much as very high levels of vitamin A can increase the risk of birth defects. Due to the unique requirements and potential safety concerns during pregnancy, it’s important to consult with a health professional for expert nutrition advice.
Concerns around health naturally play a part in our senior years. Continuing to eat a varied and balanced diet and being active is as important as ever. As we age, we may eat less than previously for a number of reasons such as reduced appetite, medications or dental issues. In that case, eating ‘little and often’ can be an effective way to get sufficient essential nutrients, especially protein, calcium and vitamin D for mobility and folate and vitamin B12 to support an active mind.
So, while our nutrition needs may change throughout our lives, there are a few key principles that are important for everyone. Enjoying a variety of foods and drinks and choosing nutritious options like, fruit, vegetables, lean meats, dairy, wholegrains, legumes and nuts is the best way to get the essential nutrients needed for growth, mental and physical performance.