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Thursday, March 2, 2023

NUTRITION AND DIET III : What Should I Be Eating

What type of food should I be eating ?...this is a typical and rhetorical question often asked by individuals. Well, in this post we'll be shedding more light on what type of food you should be taking in more.
Moreover, there are various reason for people choosing their diet. 
Factors that might influence one's choice of diet may include;

  • Culture
  • Physical Activity
  • Medical Conditions
  • Taste Preference
  • Seasons
  • Accessibility
  • Budget
  • Availability 
  • Lifestyle e.t.c
However, a category I deem fit necessary to be pointed out and taken note of is AGE.

AGE bracket also determines the type of food to be taken and should be prioritized except there are challenges such as health, finances, availability and so on involved, or if there's a different recommendation from your Doctor.

Below is a table for different age group;

Infants (0-12 Months): 
-Breast milk/formula
-Pureed fruits and vegetables
-Rice cereal
-Soft mashed fruits, vegetables, and proteins

Toddlers (1-3 Years): 
-Finger foods such as soft fruits and vegetables, crackers, cheese, yogurt, shredded chicken
-Cooked grains such as oatmeal and quinoa
-Soft-boiled eggs
-Soft cooked meats like chicken and fish

Preschoolers (4-5 Years):
-Fruits and vegetables
-Whole grains such as bread and pasta
-Lean proteins such as poultry, fish, legumes, eggs
-Low-fat dairy products
-Healthy fats from nuts and seeds

School-aged Children (6-12 Years): 
-Fruits and vegetables 
-Whole grain carbohydrates and lean proteins 
-Low fat dairy 
-Healthy fats such as nuts and seeds
-Fiber-rich foods

Teenagers (13-18 Years): 
-Fruits and vegetables
-Lean proteins such as poultry, fish, beans, and eggs
-Whole grains
-Low-fat dairy products
-Healthy fats from nuts and seeds
-Fiber-rich foods

Adults (19+ Years): 
-Fruits and vegetables 
-Whole grain carbohydrates 
-Lean proteins such as poultry, fish, legumes, eggs
-Low-fat dairy products 
-Healthy fats from nuts and seeds
-Fiber-rich foods

High Activity Levels: 
-Complex carbohydrates such as whole grains 
-Lean proteins such as poultry, fish, legumes, and eggs
-Fruits and vegetables 
-Low-fat dairy products
-Healthy fats from nuts and seeds
-Fiber-rich foods

Overall, everyone should be trying to eat more fruits, vegetables, whole grains and lean proteins throughout their day. Try adding more of these foods to your regular meals and snacks, while avoiding highly processed and sugary snacks. Additionally, it is important to remember to drink 6-8 glasses of water per day to stay hydrated.

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