For National Nutrition Month® 2021, the Academy of Nutrition and Dietetics recommends people adjust their eating habits to address the nutritional needs of their bodies during all stages of life.
The new 2020-2025 Dietary Guidelines for Americans provide authoritative advice to help people of all ages meet their dietary needs while limiting added sugars, sodium and saturated fat.
In addition to maintaining healthful eating habits throughout life, researchers recommend the following tips:
Teens to 20s — Build bone density by eating and drinking calcium-rich foods and beverages such as fat-free or low-fat dairy milk or yogurt or calcium-fortified soy beverages.
Non-dairy sources of calcium include fortified cereals, beans, some leafy greens and canned salmon with bones.
20s to 30s — Reduce your risk of chronic diseases such as obesity, Type 2 diabetes and heart disease by eating more dietary fiber, including whole grains, legumes, fruits, vegetables, nuts and seeds.
Women of childbearing age should include sources of folate, such as beans and peas and dark-green leafy vegetables, and eat foods fortified with folic acid such as breads, cereals and other grain products.
A folic acid supplement may also be needed and should be discussed with a health care provider.
30s to 40s — Continue to eat a variety of nutritious foods, especially plenty of fruits and vegetables, whole grains and beans, peas and lentils for vitamins, minerals, antioxidants and dietary fiber.
40s to 50s — Fine tune your healthful eating habits and continue to incorporate regular physical activity as your body changes due to fluctuating hormones and slowing metabolism.
Also continue to focus on ways to limit foods and beverages with added sugars, salt and saturated fat.
60s and beyond — Continue to include a variety of protein-rich foods to maintain bone strength and incorporate strength-building activities to maintain muscle.
Good sources of protein include seafood, lean cuts of meat, eggs, beans, tofu and nuts. Animal-based protein foods also provide vitamin B12, which is a concern for some older adults.
Foods also may be fortified with vitamin B12 or a supplement may be recommended by your health care provider.
Source: Academy of Nutrition and Dietetics.
