Dig In: Life is a Buffet of Changing Nutritional Needs

The principles of good nutrition are constant, but different kinds of foods satisfy our changing needs as we move through each stage of life. From the ice cream slurped by a smiling 4-year-old to the morning bran hurriedly gulped at age 50, the foods we eat often reflect how we feel about ourselves. The principles of good nutrition are constant, but different kinds of foods satisfy our changing needs as we move through the life cycle.

Children

Toddlers may be finicky when it comes to eating. Offer children appropriate foods, but let them decide how much they want to eat. Don’t push children to join the “clean plate club.” Above all, do not force children to eat or turn mealtimes into a battleground. Remember, lifetime eating habits begin in childhood. Set a good example both in the choice of foods and in making mealtime a pleasant time for sharing conversation, not just food. Active children need refueling between meals. Plan snacks to complement, not interfere with, meals.

“Grab and go” snack suggestions are listed here.

Grab and Go Snacks Ideas: Fresh or dried fruit, vegetable sticks, low-fat popcorn, granola, low-fat string cheese and whole grain crackers, mini-pizza (half an English muffin topped with tomato sauce and melted low-fat cheese), yogurt, pretzels, frozen yogurt, and trail mix. By the time children start school, they are old enough to share in decisions about what food to buy and you should encourage them to help prepare foods they like.

Teenagers

Food choices are often a powerful way for teenagers to express their growing independence. This is one reason why an increasing number of teens are becoming vegetarians. The choice can be healthy if the teen learns how to plan a vegetarian diet and is responsible about his or her eating. Parents should talk about the responsibilities that go with the vegetarian decision and help teens learn how to choose foods wisely. Snacking is part of teenage life. Promote healthful snacks by stocking the fridge and pantry with “grab and go” goodies. (See list above.)

Adults

Responsibilities at work and at home often mean many adults exercise less as they age but don’t eat less to compensate. The result is a weight increase so gradual one may not even notice it until he or she no longer fits in last season’s clothes. Maintain physical activity and eat regularly, and avoid the feast or famine style of on-and-off diets. Regular meals with generous servings of fruit, vegetables and whole grains are the healthful way to go. Folic acid is recommended for women who are pregnant or planning to become pregnant.

Seniors

While calorie needs decrease with age, the body still needs protein, vitamins and minerals. A healthy diet filled with fresh fruits and vegetables and whole grains can help prevent unwanted weight and disease as we age. Cut back on high-calorie desserts. A daily multivitamin and mineral supplement is fine as long as it does not replace a balanced diet. Extra calcium may be wise for both pre- and post-menopausal women. Counter the common problem of constipation by eating ample fiber, drinking several glasses of water and other liquids every day and staying physically active. Before you dig into the next buffet, remember that even when foods taste as good as they did when you were younger, you may now need to work twice as hard to keep from gaining extra pounds.