Age: 0-2 years old
Vegetables, greens, eggs and dairy. Eggs are rich in iron, vegetables like spinach or broccoli in addition to nutritional value can be easily prepared as puree and also yogurt, milk or cheese are necessary for the growth of the baby!
Age: 2-years- up to adolescence
Seeds and semi-skimmed milk. At this age switch to semi-skimmed milk and seeds of different types to gain some healthy habits with the way you eat. Do not give up vegetables and greens because iron is very important!
Age: Young adults
Lean meats and flavors of different cuisines! This is the stage of experimenting with kitchens. To maintain a balanced diet, make sure you have a diet rich in meat (lean), fruits, vegetables, chickpeas, etc. It is an ideal stage to exercise physically as well as to try new recipes from all over the world.
For girls at the beginning of the menstrual cycle it is good to gain iron by consuming more eggs, spinach and dried fruits.
Age: 20s
Vitamin B is very important at this age! As lifestyle has started to change (alcohol, coffee, stress, insomnia, etc.) many young people are deficient in vitamin B. Therefore, bulk fish, meat, dairy and eggs should be consumed.
Age: +30
Cereals! Most people in their 30s become more aware of what they eat, so they switch to whole grains. You need fiber-rich foods!
Age: 40s
Foods rich in antioxidants. At this stage of life, the body needs antioxidants to prevent cell damage. Do not forget the colorful fruits and vegetables!
Age: +50
More olive oil, less butter. It is the period when you have to take care of weight, diabetes and heart problems. So be careful with fats. Therefore, a lot of olive oil, nuts and seeds.
Age: +60
Protein! To maintain muscle, bone structure and have a healthy lifestyle. Proteins are found in meat products, beans and nuts.
Age: 70+
A balanced meal and good friends! At this age, hunger comes to be reduced, so you need to be aware that the foods you consume include all the nutritional values.
Source: The Guardian
