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, …