Nutrition for Major Population Groups

The nutrition preferences must accept the differences between people in terms of age, health problems, sporting activity and so on.

Nutrition for Pregnant Women

  • No alcohol, no drugs, no smoking and no unsubscribed medications. Otherwise there is a serious chance to impact the child’s development!
  • Proper intake of iodine, calcium, potassium and other important minerals and vitamins for child’s development.
  • Good overall and balance diet, lots of fruits with flavonoids and antioxidants, the sea fish aren’t recommended because of mercury which they contain

Infant Nutrition

  • It depends on age, every age group needs different ratios of micro and macro nutrients
  • 0–4 years – fresh fruit smoothies X avoid dairy products and meats
  • 5–7 years – more calcium for better growth
  • 8–12 years

Nutrition for Children and Teenagers

  • Good eating habits in young age are essential to proper child’s development.
  • Regular eating habits – smaller meals five to six time a day.
  • Prepare your meals at home. School lunches are recommended but it depends on the quality of the school canteen.
  • Avoid Fast Foods of any kind.
  • Increase daily intake of raw and cooked vegetables and fruits.
  • Prefer fresh food – unheated and uncooked, reduce canned and spice food.
  • Eat whole grain cereals and starches.
  • Don’t drink any lemonade with added sugar.
  • Reduce intake of salt.
  • Reduce intake of sweets.

Nutrition for Adults

  • Increase intake of fruit and vegetables (for fibre).
  • Reduce smoking and alcohol.
  • Reduce sweets, salt and fast food as much as possible.

Sports Nutrition

  • Mostly prepared by special nutritionists and professionals.
  • Increase carbohydrate intake in running, tennis, football, swimming, …
  • Increase protein intake in bodybuilding, fitness, gymnastics, …