1. Nutrition Throughout Life

2. Nutritional Needs Throughout Life
Nutritional needs throughout your life are based on:
MyPlate recommendations
Dietary Guideline recommendations
Age
Gender
Activity Level

3. Build a Healthy Plate Make half your plate fruits and vegetables.
Switch to skim or 1% milk.
Make at least half your grains whole.
Vary your protein food choices.
Keep your food safe to eat.

4. Watch What You Eat
Choose foods and drinks with little or no added sugars.
Look out for salt (sodium) in foods you buy.
Eat fewer foods that are high in solid fats.
Eat the right amount of calories for you.
Enjoy your food, but eat less.

5. Watch What You Eat Cook more often at home
Choose lower calorie menu options
Keep track of what you are eating by writing it down
If you drink alcoholic beverages, limit it to:
One drink a day for women
Two drinks a day for men

6. Be Physically Active Your Way
Pick activities that you like
Start by doing what you can, at least 10 minutes at a time
The more active you are, the healthier you will be

7. Children Age range: 12 months to 11 years
Young children are active and growing
Nutrient dense foods in small amounts often
1 Tbsp of food for each year of the child’s life
Set the example, children watch and learn from you

8. Children Make meals fun. Serve foods with: Bright color
Different texture
Different shapes
Introducing new foods:
One at a time
At the beginning of the meal, when they are most hungry

9. Children Don’t use food as a reward or punishment
Drink water instead of sugary drinks

10. Adolescence Age range: 12 years to 20 years
This is the second most rapid growth period of life.
An increase need for almost all nutrients especially iron and calcium
During growth spurts, allow for extra amounts of nutritious foods.

11. Adolescence Avoid high sugar and high fat snack foods.
Drink water instead of sugary, caffeine and carbonated drinks.

12. Adult Age range: 21 years to 60 years
Need the same amount of nutrition, but fewer calories.
Choose a variety of healthful, low-calorie foods.
Make regular physical activity a priority.

13. Elderly Age range: 60 years and older
Good nutrition plays a major role in:
Wellness
Disease prevention
Staying active and energetic
Calorie needs drop and nutrition needs rise
Eat nutrient dense foods

14. Elderly Need more of calcium, vitamin D and B12
Thirst signals decline with age
Drink 8 cups of water or milk each day
Eat more foods like soups, smoothies and cooked cereals

15. Elderly Special diets such as low fat or low sodium
Malnutrition is a concern especially for elderly that live alone
Nutritional meals are available through social service programs in the community