Food and your life stages

About food and your life stages

Our nutritional needs change with different life stages. To be fit and healthy, it is important to take into account the extra demands placed on your body by these changes.

To meet your body’s regular nutritional needs, you should consume:

• a wide variety of nutritious foods
• water on a daily basis
• enough kilojoules for energy, with carbohydrates as the preferred source
• essential fatty acids from foods such as oily fish, nuts, avocado
• adequate protein for cell maintenance and repair
• fat-soluble and water-soluble vitamins
• essential minerals such as iron, calcium and zinc
• foods containing plant-derived phytochemicals, which may protect against heart disease, diabetes, some cancers, arthritis and osteoporosis.

A varied diet that concentrates on fruits, vegetables, wholegrains, legumes, dairy foods and lean meats can meet these basic requirements.

Babies – birth to 6 months of age

Babies usually double their length and triple their weight between birth and one year of age. Breastmilk generally supplies a baby with the required amounts of nutrients, fluids and energy up to about 6 months of age. It is recommended that infants be exclusively breastfed for the first 6 months of life. According to the World Health Organisation, breastfeeding is recommended, along with appropriate complementary foods, up to 2 years of age or beyond.

Breastmilk is preferred to infant formula where possible, as it contains many protective and immunological factors that benefit the baby’s development and also disease prevention for the mother.

Breastmilk or correctly prepared infant formula provides enough water for a healthy baby to replace any water losses. However, all babies need extra cooled, boiled water once solid foods are introduced.

Food for babies – 6 to 12 months of age

Solids should be introduced around 6 months of age to meet your baby’s increasing nutritional and developmental needs. As mentioned previously, breastfeeding should continue as long as the mother and child desire. If breastfeeding isn’t possible, infant formula should continue until 12 months, after which (pasteurised) full cream cow's milk is a good choice in a cup. It is important to introduce a baby to solids when they are ready (for example, they can hold their head up, show interest in your food and no longer stick their tongue out when food is put in their mouth).

Different societies have their own traditions about which food is more appropriate to start feeding a baby with. Culturally appropriate foods and preparation methods should be encouraged when these are nutritionally adequate.

As a baby is introduced gradually to new solids (while continuing to have breast or formula milk), there may be reduced body stores of iron. To maintain nutrient body stores:

• Give your baby foods that are rich in iron and zinc, such as iron-enriched infant cereals, meats and poultry dishes, cooked plain tofu and legumes/soy beans/lentils.
• According to the Australasian Society of Clinical Immunology and Allergy, it is important to introduce common allergens by 12 months of age to reduce the risk of a baby developing allergies. Allergen causing foods are eggs, peanuts, dairy foods, tree nuts, soy, sesame, wheat, fish, and other seafood.
• Foods can be introduced in any order, provided the texture is suitable for your baby’s stage of development (for example, well-cooked eggs and smooth peanut butter). Foods range from fruits and vegetables (for vitamin and mineral content) to meat, poultry, fish and whole eggs.
• Do not add salt, sugar or honey to your baby’s food. It is unnecessary.
• Avoid cow’s milk as a drink in the first 12 months. Small amounts can be used in cereals and custards. All milk used should be pasteurised and full fat.
• Whole fruit is preferable to fruit juice. The Infant Feeding Guidelines recommends to avoid juices and sugar sweetened drinks before 12 months (and in small quantities when consumed).
• Put your baby to bed without a bottle, or take the bottle away when they have finished feeding to minimise long-term exposure of their teeth to sugar-containing liquids.
• Avoid whole nuts, seeds, whole grapes or similar hard foods to reduce the risk of choking.
• Introduce new foods during the day (not at night), in case the baby has an allergic reaction.
• Feed babies during any illness and give ample liquids if your baby has diarrhoea.
• Cancer Council recommends that babies under 12 months are not exposed to direct sun during the daily sun protection times (when the UV Index is 3 or higher). If you are concerned about your child’s vitamin D levels, see your doctor.

Food for young children

Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition. Young children are often picky, but should be encouraged to eat a wide variety of foods. Trying again with new foods may be needed for a child to accept that food. As many as 8 to 15 times may be needed. Other strategies to encourage trying foods include letting your child touch their food, cooking and gardening with your child. Forcing or coercing a child to eat a food they don’t want is discouraged.

During childhood, children tend to vary their food intake (spontaneously) to match their growth patterns. Children’s food needs vary widely, depending on their growth and their level of physical activity. Like energy needs, a child’s needs for protein, vitamins and minerals increase with age.

Ideally, children should be accumulating stores of nutrients in preparation for the rapid growth spurt experienced during adolescence. Appropriate weight gain and development will indicate whether food intake is appropriate.

Food-related problems for young children include obesity, tooth decay, iron deficiency and food sensitivities.

Recommendations include:

• If a child is gaining inappropriate weight for growth, ensure to provide healthy, nutritious foods (such as vegetables, legumes, fruit, cereal/grain food, reduced fat dairy and lean meats), while limiting energy-dense, nutrient-poor snacks in the house. Increase your child’s physical activity. You could also limit the amount of screen time. No need to discuss weight with your child.
• Tooth decay can be prevented with regular brushing and visits to the dentist. Avoid sugary foods and drinks, especially if sticky or acidic.
• Ensure your child has enough fluids, especially water. Fruit juices should be limited and soft drinks avoided.
• Reduced-fat milks are not recommended for children under the age of 2, due to increased energy requirements and high growth rate at this age.
• Ensure your child is provided with lots of iron rich foods such as meat, chicken, fish and legumes. Iron is required for oxygen transport in the body.
• Be aware of foods that may cause allergic reactions, including peanuts, shellfish and cow’s milk. Be particularly careful if there is a family history of food allergy. More information can be found on the Australasian Society of Clinical Immunology and Allergy website.

Food for children entering their teenage years

The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients. For girls, this generally occurs around 10 to 11 years of age. For boys, it occurs later, at around 12 to 13 years.

Recommendations include:

• The extra energy required for growth and physical activity needs to be obtained from foods that also provide nutrients, instead of just ‘empty calories’.
• Takeaway and fast foods need to be balanced with nutrient-dense foods such as wholegrain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats.
• Milk, yoghurt and cheese (mostly reduced fat) should be included to boost calcium intake – this is especially important for growing bones. Cheese should preferably be a lower salt variety.
• Adolescent girls should be particularly encouraged to consume milk and milk products.

Food for older teenagers and young adults

Moving away from home, starting work or study, and the changing lifestyle that accompanies the late teens and early 20s can cause dietary changes that are not always beneficial for good health.

Recommendations include:

• Make a deliberate effort to keep physically active.
• Limit alcohol intake.
• Reduce the amount of fats and salt in the daily diet.
• Be careful to include foods rich in iron and calcium.
• Work on cooking and budgeting skills needed for healthy habits.
• Establish healthy eating habits that will be carried on into later life.

Food for pregnancy

During pregnancy emphasis is placed on increasing their nutrient intake, rather than kilojoule intake, particularly in the first and second trimesters. In Australia, the recommended weight gain during pregnancy is 11.5-16 kg. However, this depends on pre-pregnancy weight. Other factors may influence how much weight you gain such as fluid retention, how active you are and pregnancy-related symptoms (nausea).

Recommendations include:

• No ‘crash dieting’, as this can have a negative impact on the baby.
• No ‘eating for 2’, as this will lead to unnecessary weight gain.
• Concentrate on diet quality rather than quantity.
• Accommodate cravings, but don’t let them replace more nutritious foods.
• Nutrients for which there are increased requirements during pregnancy include folate, iron, vitamin B12 and iodine.
• Iron is required for oxygen transport in the body. Iron supplements can be advised by your doctor during pregnancy, but do not take them unless your doctor recommends them. Iron-rich foods include meat, chicken, fish and legumes. Increasing vitamin C intake can help increase iron absorption from foods.
• Folate is important 3 months before and in the first trimester of pregnancy to avoid neural tube defects (like spina bifida) in the baby. All women of childbearing age should eat high-folate foods (such as green leafy vegetables, fruits and legumes). If planning for pregnancy or pregnant it is important to take a supplement of 500 micrograms (500 mg) each day. It is difficult to get enough folate from food alone. Great to note that all bread-making flour in Australia has added folate to help.
• Iodine is important for normal growth and development of the baby. Iodine supplements are often advised during pregnancy to meet the increased needs, as food sources (such as fish, seafood, iodised salt and bread) are unlikely to provide enough iodine. Talk to your doctor about this. Note: Kelp/seaweed tablets are not recommended (dose of iodine is too high).
• The recommended intake of calcium does not specifically increase during pregnancy. It is, however, very important that pregnant people do meet calcium requirements during pregnancy from dairy foods or calcium fortified foods.
• No amount of alcohol is safe during pregnancy. Recommendations are to not drink at all. Alcohol can cause serious and permanent damage to the baby.
• Pregnant people are advised to avoid foods that are associated with increased risk of the listeria bacteria (such as soft cheese and cold seafood) and to be careful with foods that are more likely to contain mercury (such as flake). Listeria can seriously affect your growing baby.
• Being physically active has many benefits. If you are active and fit, and are experiencing a normal pregnancy, you can remain physically active during your pregnancy. Otherwise, consult your doctor for advice.
• Drink plenty of fluids.
• Do not smoke – both direct and passive smoking is associated with growth retardation, increased risk of spontaneous abortion, stillbirths, placental complications and low birth weight.

Food for breastfeeding

If you are breastfeeding you need a significant amount of extra energy to cope with the demands of breastfeeding. This extra energy should come in the form of nutrient-dense foods to help meet the extra nutrient requirements that also occur when breastfeeding. If you are vegan and breastfeeding (and during pregnancy) you should take a vitamin B12 supplement.

Recommendations include:

• Eat enough food – breastfeeding burns through extra kilojoules.
• Eat foods that are nutrient dense – especially those foods that are rich in folate, iodine, zinc and calcium.
• Eat and drink regularly – breastfeeding may increase the risk of dehydration and cause constipation. Fluid needs are approximately 750–1000 ml a day above basic needs.
• Women should continue to avoid drinking alcohol while breastfeeding. However with some planning occasional alcohol is reasonable after the first month of breastfeeding.

Food for menopause and perimenopause

Thinning of the bones is common after menopause because of hormone-related changes.

Recommendations include:

• Eat foods rich in calcium – such as milk or, if necessary, take calcium supplements as prescribed by a doctor.
• Weight-bearing exercises – such as walking or weight training can strengthen bones and help maintain a healthy body weight.
• Eat sufficient protein – such as 25-40 g at each main meal to combat lean muscle loss.
• A high-fibre, low-fat and low-salt diet – a diet high in phytoestrogens has been found to reduce many symptoms of menopause, such as hot flushes. Good food sources include soy products (tofu, soymilk), chickpeas, flax seeds, lentils, cracked wheat and barley.
• A variety of wholegrain, nutrient-dense food – wholegrains, legumes and soy-based foods (such as tofu, soy and linseed cereals), fruits and vegetables, and low-fat dairy products.
• Magnesium has been shown to help with symptoms.

Some hormonal and non-hormonal drug treatments may also be recommended by your doctor.

Food for older people

Many people eat less as they get older – this can make it harder to make sure your diet has enough variety to include all the nutrition you need.

Recommendations include:

• Be as active as possible to encourage your appetite and maintain muscle mass.
• Remain healthy with well-balanced eating and regular exercise.
• Eat foods that are nutrient dense rather than energy dense, including eggs, lean meats, fish, liver, low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads and cereals.
• If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy bones.
• Limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks.
• Choose foods that are naturally high in fibre to encourage bowel health.
• Limit the use of table salt, especially during cooking.
• Choose from a wide variety of foods and drink adequate fluids.
• Share mealtimes with family and friends.

Where to get help

• Your GP (doctor)
• Community health centre
• Dietitians Australia Tel. 1800 812 942
• Nutrition Australia
• Australian guide to healthy eating
• Australian Breastfeeding Association – Breastfeeding Helpline Tel. 1800 686 268