Nutrition Through the Ages: Your Life-Stage Cheat Sheet

From childhood to older adulthood, here’s how your nutrition needs change—and how to fuel your body well at every stage.

As our bodies change throughout our life span, so do our nutrition needs. While a generally healthy, varied diet benefits people of all ages, as time goes on there are things our bodies may need more or less of certain nutrients. Below, we walk through some of the major considerations for nutrition throughout the life span, from children to late adulthood. 

Childhood and Adolescents

Young children (3+) 

Their energy and nutrient needs can vary widely, as they grow at different rates throughout young childhood. Pediatricians use a growth chart to evaluate if a child is growing at an appropriate rate for their age. Depending on the percentile they fall into, your healthcare provider may provide advice on how to best support proper nutrition for your child. Generally, it’s good to offer them foods from each food group (fruit, veggies, grains, protein, and dairy/dairy alternatives )to ensure they are getting the variety of nutrients they need. It is also important to prioritize water with their fluid intake, and limit juice and sodas.

Picky eating is common among young children and often feels like a barrier for caregivers to provide proper nutrition. This is totally normal, and there are plenty of ways you can move through it together. You can find some tips on how to navigate check out our article “6 Tips for Feeding Picky Eaters”.

Adolescence

Adolescence is a big time for growth and development, which means increased calorie needs that may be the same or more than an adult's. Key nutrients during this time include iron, fiber, calcium, and vitamins, which can be obtained from eating a varied diet that includes nutrient-dense foods like grains, fruit, vegetables, lean proteins, nuts, seeds, and healthy fats. Poor eating habits in adolescence can result in long-term consequences, so this is a good time to start laying the base for a healthy adulthood. They can absolutely still enjoy some more “fun” foods, it’s all about focusing on how to add nutritious foods to their diet rather than restricting their intake. 

Eating enough food is extra important for teens who participate in sports. Adolescent athletes who undergo extended periods of inadequate calorie and nutrient intake (especially for those who stop menstruating) may never achieve an optimal peak bone mass. This can result in an increased risk of developing osteoporosis when they are older. 

Adults 

Pregnancy 

Anyone pregnant requires an increase in calorie needs, nutrient needs, and a heightened focus on food safety. Your doctor and dietitian can help provide personalized guidance on proper nutrition throughout the pregnancy. They will help track changes like appropriate weight gain, testing for gestational diabetes, preeclampsia, etc.  

Additionally, those who are pregnant often require supplements such as prenatal vitamins and folic acid. Folic acid prevents birth defects such as neural tube defects, which is why 400mcg of folic acid a day is recommended. This can be found in fortified foods or supplements. Other nutrients that have increased needs include iron, iodine, choline, and vitamin D.

Eating enough food is also important during pregnancy, as calorie needs can increase anywhere from 340-450 calories per day, although this varies depending on the trimester and the individual’s needs. Calories should come from a generally healthy, varied diet that focuses on nutrient-dense foods. There are also increased protein needs for those who are pregnant, which 

For those who are experiencing morning sickness, some studies show that having protein as a part of your breakfast may help reduce symptoms. 

There are also additional considerations such as limiting caffeine intake, avoiding alcohol, and staying away from foods that have an increased risk for food-borne illnesses like raw fish or unpasteurized dairy. For a full breakdown of nutrition recommendations for pregnancy, talk to your doctor and/or dietitian for personalized advice.

Muscle Mass 

Starting around middle age, we start losing muscle mass gradually, with some studies estimating that there is about a 1% decrease in muscle mass every year. This of course can vary depending on a variety of factors like genetics, physical activity, diet, sleep quality, medical conditions, and hormone changes. These factors all can contribute to a change in weight and body composition. In order to help support and maintain lean muscle mass, regular physical activity, and adequate protein intake are essential. 

Menopause

Those who are experiencing menopause (or are post-menopausal) have a higher risk of developing cardiovascular disease. This means dietary choices that support heart health, like eating enough fiber (~30g per day, or 14g for every 1,000 calories) and incorporating sources of omega-3 fatty acids (such as chia seeds and salmon). Maintaining bone health is also important, which means having strong sources of calcium in your diet (like yogurt) as well as participating in weight-bearing activities like walking or strength training. Eating foods with phytoestrogens can also help ease symptoms of menopause, such as hot flashes. This includes foods like soy and flaxseeds.

Older adults (60+)

As we age, older adults have a reduced ability to absorb vitamin B12. Vitamin B12 is an essential vitamin that plays a role in our blood cells, brain, and nervous system. Incorporating foods that are rich in B12, such as eggs, meat, fish, nutritional yeast, or fortified foods can help prevent deficiencies. Older adults are also at higher risk for low bone density and falling, so incorporating vitamin D and calcium-rich foods (and fortified foods) can help support bone health. Supplements may be recommended depending on their circumstances. Additionally, to maintain strength and muscle mass, it is recommended to consume 5 to 5 ½ ounces of protein foods per day. 

Compared to younger adults, older adults struggle with adequate hydration as their ability to detect thirst decreases. Drinking water on a schedule, or incorporating hydrating foods like watermelon. 

Words by Madeline Peck RDN, CDN, Huel nutrition team