Nutrition isn’t one-size-fits-all. Our dietary needs evolve as we grow.
From infancy to old age, the body’s demand for nutrients increases and changes depending on growth, activity, and overall health. Let’s break it down by age group:
Infants (0–12 months)
At this stage, mother’s breast milk is the ideal food — rich in protein, fats, vitamin A & D, and calcium. It supports brain and body development.
After 6 months, introduce:
- Boiled soft fruits
- Egg yolk (mashed)
- Rice starch (bhater mar)
- Ground rice or soft khichuri
Children (1–12 years)
This is a rapid growth period — especially for the brain and body.
Key nutrients:
- Proteins – Eggs, milk, fish, meat
- Calcium – Milk, yogurt
- Carbs – Rice, roti, oats
- Fruits & Vegetables – Rich in vitamins, minerals, and fiber
Avoid: Chips, chocolates, soft drinks – they slow down natural development.
Teenagers (13–19 years)
Hormonal changes start here. Balanced nutrition is key to healthy growth and skin.
Essential nutrients:
- Protein – Animal protein, nuts, seeds
- Iron – Spinach, lentils, fish
- Calcium – Dairy products
- Hydration – Water is crucial
- Fiber – For digestion and hormone balance
Excess junk food = weight gain, acne, hormonal imbalances.
Adults (20–40 years)
This phase demands energy, muscle strength, and work-life balance.
Must-have nutrients:
- Protein – 1.2–1.6g per kg body weight
- Healthy fats – From nuts, seeds, fish
- Fiber – To support digestion
- Micronutrients – Magnesium, B-complex vitamins
Stay active — avoid sitting for long periods. Eat consciously to maintain weight and stamina.
Middle Age (40–60 years)
The risk of health issues like high blood pressure, diabetes, heart problems, and weak bones increases.
Dietary focus:
- Antioxidants – From colorful fruits & veggies
- Low salt & sugar
- Whole grains & omega-3s
- Calcium & Vitamin D
- Walking & yoga – Recommended for maintaining mobility
Avoid oily, spicy, and fast foods.
Senior Citizens (60+ years)
Digestion slows, muscles weaken — so the diet must be simple, soft, and nutrient-rich.
Recommended:
- Boiled vegetables, soups, soft rice
- Proteins – Light forms like eggs, lentils
- Vitamins B12, D, calcium, phosphorus
- Plenty of water – For hydration
- Fruits – Easy to digest
If they suffer from gastric issues, diabetes, or constipation — a special diet plan is needed.
Every age group has unique nutritional needs. Whether it’s a growing child, an active adult, or an aging senior — right food at the right age ensures a healthy life.
“Start focusing on nutrition early — your future self will thank you.”