/kloc-before the age of 0/0, the focus of diet is to eat more vegetables. Parents should let their children eat more vegetables, but what if some children don't like vegetables? Parents should pay more attention to making food more beautiful and delicious, or make it into smoothies or fruit juice, or dip vegetables in sauce and eat it with vegetables of various flavors.
During this period, the focus of diet is vitamin D supplementation, and 20% of teenagers have been depressed for some time before 18 years old. Lack of vitamin D can lead to depression. If the intake of vitamin D, iron, magnesium and B vitamins is insufficient, it may affect the mood and vitality of teenagers.
Vitamin D can be supplemented by diet, such as eating oily fish twice a week, or taking vitamin D supplements, which is the most effective way to ensure that teenagers take vitamin D.
For young people in their twenties, the focus of diet is to ensure the regularity of diet, and three meals a day is essential. This is a basic healthy habit. Scientific collocation of each meal is particularly important, and rich nutrition is particularly important. Ensure high-quality protein, healthy fat and sufficient vegetables, and eat less snacks.
From the age of 30 to 40, the focus of diet is to supplement vitamin C to ensure a balanced and diverse diet and prepare for healthy aging in the future. Attention should be paid to supplementing magnesium, zinc and vitamin C at this age, because the pressure of work and family may make these substances consume very quickly. Foods rich in vitamin C include cauliflower, citrus, red pepper and kiwi fruit. , you can also add vitamin C supplements. Magnesium is essential for a healthy nervous system and can be supplemented by green vegetables, nuts, seeds and whole grains. Red meat, eggs, shrimp and shellfish are rich in zinc or vitamin and mineral supplements.
The focus of this age group's diet is to control food intake, and eat more soy products rich in phytoestrogens, as well as nuts, seeds, berries and green vegetables, which can delay the symptoms of menopause. Controlling food intake, limiting carbohydrate intake, choosing staple foods with high fiber such as brown rice and oats, and eating more protein and fiber will help to maintain satiety and balance blood sugar.
Over 50 years old, at this time, the incidence of senile diseases increases and the health status gradually declines. At this time, the diet focuses on omega-3 fatty acids. Omega-3 fatty acids are good for brain and heart health, so you should eat more salmon and trout. The Mediterranean diet is a good reference, and fruits, vegetables, olive oil and whole grains are also good for blood vessel health.
During the age of 60-70, the focus of diet is to eat more selenium, which is an antioxidant and can protect cells from damage. Mushrooms and brown rice are rich in selenium and can be eaten more. At the same time, the diet based on vegetables, nuts and seeds can also provide rich antioxidants, prevent cell damage and reduce inflammation such as arthritis.
Pay attention to calcium supplementation and drink plenty of water after 70 years old. People in this age group begin to lose muscle weight, so they need to consume a lot of protein and calcium. Foods rich in calcium, such as dairy products, green vegetables, dried fruits, etc. And vitamin D can promote the absorption of calcium, so you can take vitamin D supplements. It is also necessary to drink more water.