People’s nutritional needs change with age. Foods that are sufficient for babies may not be enough for teenagers.

1: Baby (6–10 Months)

At this age, babies go through physical growth and bone strengthening, along with mental development. Therefore, they need protein, calcium, iron, fiber, and vitamins A, C, and D. These nutrients can be found in eggs, milk, fish, chicken, yogurt, paneer, spinach, lentils, liver, fruits, and vegetables. Breast milk is very important up to 6 months, and after that, nutrient-rich food should be introduced gradually.

2: Teenage (13–19 Years)

During this age, hormonal balance and height growth are critical. Essential nutrients include protein, iron, zinc, calcium, and Vitamin B-complex. These can be found in fish, chicken, beef, soybean, and eggs. Iron is especially important for teenage girls. Zinc and calcium help strengthen bones, while B vitamins support nerve health and energy. Teenagers should be encouraged to avoid junk food.

3: Adults (20–50 Years)

At this stage, the body needs energy for daily activities, immunity support, and weight management. Key nutrients include low-fat protein, healthy fats, carbohydrates, fiber, vitamin D, calcium, and water. Good sources are fish, eggs, chicken, and lentils for protein; olive oil and nuts for healthy fats; oats and brown rice for carbohydrates; and fruits and vegetables for fiber. Drink 8–10 glasses of water daily.

4: Older Adults (50+ Years)

The focus in old age is on protecting bones, heart, vision, and memory. Required nutrients include calcium, vitamins D & B12, protein, antioxidants, fiber, and folate. These can be sourced from milk, yogurt, sunlight (for vitamin D), eggs, lentils, and fish. Berries and colorful vegetables provide essential antioxidants. With age, food should be light yet nutritious.

• Keep water intake consistent throughout the day to keep both mind and body relaxed.
  
  
• Healthy fats like ghee, coconut oil, and olive oil can be consumed in small amounts.
  
  
• Aim to eat at least 3–5 types of vegetables and 2–3 kinds of fruits daily.
  
  
• Avoid skipping meals for long periods, as it’s harmful in the long run.
  
  
• Reduce consumption of sugar and processed foods.
  
  
• Completely eliminate fast food and excessive sugary items to stay healthy long-term.