Newborn
Nutrition during the growth period is very important for the development of children (0-12 months). During this period, infants need breast milk to get essential nutrients. Exclusive breastfeeding is recommended for the first six months, providing all the nutrients needed for development.
According to nutritionist Eshanka Wahi, Holistic Health Coach and Founder of Eat Clean With Eshanka, based in Dubai and Delhi, India, after six months, babies should be gradually introduced to solid foods to supplement breast milk. During this time, iron- and protein-rich foods, such as mashed vegetables, fruits, and cereals, are important to ensure healthy growth.
Children
As children grow, their dietary needs change to support their energy levels and overall development, says nutritionist Wahi. Children aged 1-3 need a minimum of 1,000-4,000 calories, with a focus on nutritious grains, lean proteins, vegetables and dairy products to ensure they get enough iron, calcium and vitamin A. Additionally, children aged 4-8 need at least 1,200-2,000 calories to maintain their energy levels and stamina.
Adolescence
Adolescence is a period of rapid growth and hormonal changes, making proper nutrition especially important. For boys, the recommended daily calorie intake is 2,200-3,200 calories, while girls typically need 1,800-2,400 calories.
A balanced diet with a variety of fruits, vegetables, whole grains and lean proteins is important. Iron is important for bone development and menstrual health, protein helps with muscle growth and various vitamins are essential for overall health during this time.
Adult
Adults have different dietary needs depending on their lifestyle, activity level, and gender. For adults aged 19-64, it is essential to maintain a diet rich in lean protein, healthy fats, fiber, and vitamins to support body functions and prevent chronic diseases.
Senior Citizen
As we age, our metabolism slows down and our calorie needs decrease, says nutritionist Wahi. For men 65 and older, the recommended daily calorie intake is 2,000–2,800 calories, while women in the same age group need 1,600–2,000 calories.
Consume foods rich in fiber, calcium, vitamins, and antioxidants to keep bones healthy and avoid inflammation.
