Life-Stages-And-Dietary-Groups

Planning balanced meals for different life stages and dietary groups

• It is important to remember that everyone of all ages be exposed to a balanced diet to meet their dietary requirements

• A healthy body weight should be maintained as part of a healthy lifestyle throughout all stages of life to avoid diseases, such as coronary heart disease, and putting excess stress on joints

  • Controlling portion sizes and following a balanced diet can help maintain a healthy body weight

  • Taking part in regular exercise is also recommended as part of a healthy lifestyle

• Different dietary needs exist for many reasons and should be considered when planning meals, e.g.:

  • age and developmental stages

  • lifestyle choices (very active vs passive)

  • vegetarian or vegan diets

  • coeliac disease

  • lactose intolerance

  • high-fibre diets

Planning meals for dietary groups

Vegetarian and vegan

• Vegetarian diets include:

  • Lacto-Ovo vegetarian: vegetarians who do not eat meat or fish, but who do eat dairy and eggs

  • Lacto vegetarian: vegetarians who do not eat meat, fish or eggs, but who do consume dairy products

• Vegans do not consume any animal products, so will not eat meat, fish, dairy, eggs or honey

• To plan for vegetarian and vegan diets:

  • include high-protein plant-based options such as tofu, beans and lentils

  • ensure iron-rich plant-based products are consumed such as leafy green vegetables

  • plant-based omega-3 supplements are available to take

  • a vegan diet should be supplemented with vitamin B12 as this is only sourced naturally through animal products

Coeliac disease

• Coeliac disease means a person cannot eat the protein gluten, which is found in wheat products such as bread, cakes and pasta

• Planning for this dietary requirement means gluten-free versions of food should replace those containing gluten, such as:

  • pasta made from lentils

  • gluten-free bread

  • cakes made from ground almonds and coconut flour

• Someone with coeliac disease must not come into contact with any gluten so cooking preparation surfaces and equipment need to be thoroughly cleaned

Lactose intolerant

• A person who is lactose intolerant means they are unable to digest the sugar, lactose, found in dairy products

• A diet for someone with a lactose intolerance will require:

  • lactose-free versions of foods such as cheese or milk

  • plant-based alternatives such as oat milk or cheese made from cashew nuts

  • calcium-rich foods to replace those found naturally in dairy products:

    • dark leafy vegetables or foods fortified with calcium such as tofu

High fibre diets

• Fibre is required to ensure the digestive system is kept healthy and the contents are moving

• High-fibre diets can help prevent certain diseases such as type 2 diabetes and CHD

• To plan for a high-fibre diet the following foods should be included:

  • a large variety of fruits and vegetables

  • whole grain choices, instead of white bread, pasta and rice

Developmental stages

• Dietary and nutritional needs change throughout a person’s life and developmental stages

Young children

• Food is eaten frequently during childhood as children require smaller portions due to their small stomach size

• They require more calories than adults as they are continually growing and very energetic and active

• Children need a diet with a variety of nutrients including healthy fats, carbohydrates, protein, vitamins and minerals

• Sugary and unhealthy fatty foods should be avoided in isolation to avoid tooth decay

• Adopting good eating habits from a young age is important:

  • Young children should be encouraged to try new foods to develop variety for their palate

  • Children should establish when they are full and not be forced to finish all the food on their plate

  • Letting children have a choice in their foods from a range of healthy options helps them feel in control of what they are eating

  • Eating and mealtimes should be enjoyable and fun

Adolescents

• During adolescence, a balanced diet should be followed as the teenage body goes through many changes

• There is high stress during this time which can lead to unhealthy eating habits and eating disorders if not carefully managed

• Teenagers experience growth spurts so meal planning should take this into consideration

• Regular meals should be consumed to maintain blood sugar levels and prevent unnecessary snacking on unhealthy sugary foods

• Males and females at this age require different amounts of nutrients e.g.:

  • Males need more protein as they (generally) develop a higher muscle mass than females

  • Females will need a greater iron intake once menstruation begins

Adults

• All adults should eat a balanced diet, as growing will have ceased at this time

• There may be circumstances that require nutrients in different quantities such as:

  • an energetic lifestyle

  • training for a sports event

  • during pregnancy and breastfeeding

• Men and women need different calories, with men generally requiring more calories than women due to their (typically) larger muscle mass and height

• Regular meals should be consumed to maintain blood sugar levels and prevent unnecessary snacking on unhealthy sugary foods

Elderly adults

• To remain healthy and avoid diseases elderly people should maintain a healthy lifestyle, e.g. lowering intake of saturated fats

• Fewer calories tend to be required as many bodily functions are slowing down

• Depending on lifestyle, some elderly adults may need to take additional nutrient supplements such as vitamin D or iron

Table summarising nutrient needs for different life stages