People’s nutritional needs change as they age. Choosing age-appropriate foods may help people of different ages get the necessary nutrients their bodies need. In general, eating a variety of foods, avoiding foods that may increase health risks, along with regular exercise, getting enough rest, and taking care of your mental health will help ทางเข้า https://ufabet999.app keep your body strong, no matter how old you are.

Food according to age: Newborns – 6 months

Breast milk is the only nutrient that newborns up to the first 6 months should receive because it is a source of energy, nutrition and immunity that is sufficient for infants. If possible, infants should receive breast milk for as long as possible. If it is not convenient to breastfeed all the time, mothers can pump milk and store it in a bottle for infants to suck later. However, infants of this age should only receive breast milk or formula milk . They should not eat other foods, including drinks such as orange juice. It is not necessary for infants to drink water after breastfeeding because it may cause infants to suck less milk and lack nutrients.

Food according to age: Infants 6 months – 12 months

Infants aged 6 months and over can eat solid food to supplement the nutrients necessary for growth and development, along with continuous breastfeeding until 12 months and over, or as long as the mother and infant need. In the beginning, you can start by giving the infant about 2-3 tablespoons of solid food per day and gradually increase the amount of food as the infant grows. The method for selecting solid food that is suitable for infants at this age can be done as follows:

• To reduce the risk of developing a nut allergy later in life, offer your baby foods that are high in iron and zinc, such as iron-fortified cereals, ground meats, poultry, tofu, and legumes, such as mashed sweet peas, sweet pea and egg yolk soup, sweet potato and pea puree, and lentil stew with ground pork.
• For infants aged 8-12 months, they should be given a variety of foods that contain all five food groups. They should also allow for a set time and amount of food according to their needs. If the infant shows signs of being full, they should not be forced to finish eating.
• Avoid giving your baby cow’s milk as a supplement during the first 12 months as it can overwork the baby’s immature kidneys. However, a small amount of pasteurized milk can be added to the baby’s food. And never give your baby formula milk or sweetened condensed milk as it can be life-threatening.
• Avoid giving honey or food containing honey to children under 1 year old as it may increase the risk of infection.

Food according to age: Children 1-2 years old

Children at this age are accustomed to eating solid food. Parents can allow children to eat a wider variety of foods to ensure that they receive sufficient nutrients. Children may not be willing to eat new foods, especially vegetables and fruits. Parents can give children those types of foods along with their favorite foods, or they should wait a while before letting children try new foods. This will prevent children from developing a picky eating habit and will help children receive complete nutrition.

Children aged 1-2 years should receive a variety of nutrients that are balanced and similar to adults, such as whole grains, protein foods that do not contain skin or fat, foods with good fats such as fish, as well as vegetables and fruits in all 3 meals. They may also eat healthy snacks such as soft fruits, yogurt, and oatmeal about 1-2 times/day. Children of this age should drink full-fat milk because it contains fat that helps develop a strong brain.

Food according to age: Children 2-8 years old

Children aged 2-8 years should eat a variety of foods. The amount of food a child needs depends on their body size and the activities they do each day. Parents should emphasize that children eat nutritious foods that provide enough energy, such as meat, fish, poultry, eggs, nuts, seeds, whole grains, legumes, and good fats such as olive oil, canola oil, and rice bran oil to help children grow appropriately for their age. They should also avoid foods high in fat and sugar, such as bakery products, potato chips, lollipops, processed meats, and fried foods.

In addition, parents should let their children drink at least 8-10 glasses of water per day, and drink more if they sweat a lot. They should also avoid carbonated drinks, fruit juices, flavored milks, sports drinks, and energy drinks.

Food according to age: Children and adolescents 9-18 years old

Food according to the age of children and teenagers aged 9-18 years should be food that has complete nutritional value from all 5 groups such as seeds, legumes, whole grains, good fats, lean meat and skin, fish, poultry such as duck, chicken, and eggs to provide energy for the body and help children who are growing have appropriate development. The amount of food that children need depends on their body size and the activities they do each day.

Each week, children should eat a variety of colorful fruits and vegetables, such as green vegetables such as broccoli, cabbage, kale, spinach, and Swiss chard; green fruits such as avocado, kiwi, and green grapes; red vegetables such as tomatoes, red bell peppers, red onions, and chilies; and red fruits such as watermelon, pomegranates, red apples, and cherries. Each color of fruit and vegetable contains vitamins, minerals, and specific nutrients that are important for growth, building immunity in children, and helping them to be healthy.

In addition, you should drink enough water, avoid carbonated drinks, fruit juices, milk or flavored water, sports drinks, and consume beverages with caffeine such as energy drinks, tea, and coffee in small amounts. Also, children under 18 years of age should not drink alcohol because it will have a negative effect on the development of the brain, which is still not fully developed, and is considered an illegal act.

Food by age: Adults aged 19-50 years

Age-appropriate food for adults should be chosen based on nutritional principles and contain complete nutrients because the food consumed over many years will affect overall health later on. Foods eaten at each meal should be chosen more carefully.

Adults should focus on foods that are high in fiber, such as vegetables like broccoli, neem flowers, morning glory leaves, senna leaves, water mimosa, fruits like passion fruit, guava, pomegranate, avocado , apple, whole grains like brown rice, oats, and barley, which absorb sugar and fat before they are absorbed into the bloodstream. Therefore, it may help reduce the accumulation of sugar and fat in the blood and also make the body feel full for a long time, helping to control weight to be in the appropriate range.

In addition, adults should avoid foods high in fat, sodium , and sugar because they can increase blood pressure, blood sugar, and blood lipid levels, which increases the risk of chronic diseases such as diabetes, high blood pressure, cancer, heart disease, and chronic kidney disease.

In order to have sustainable good health, in addition to eating, exercising regularly, getting enough rest, taking care of your mental health, and always leading an active lifestyle are also important.