1.         INFANCY (birth to 1 year)

  • Breast milk or infant formula
  • Pureed foods high in nutrients
  • (40 to 50% of caloric intake from fat sources)

2.         TODDLERS / PRE-SCHOOLER (1 to 5 years)

  • Foods high in nutrients especially:  folic acid, vitamin A, B6, C, E, calcium, iron, & zinc
  • (fat intake should be 30% of total calories)
  • Finger type foods
  • Small portions
  • BEWARE OF CHOKING!

3.         SCHOOL AGE (5 to 12 years)

  • Start with a healthy breakfast
  • Balanced diet with nutritious snacks
  • Need foods rich in:     folic acid, vitamin A, B6, C, E, calcium, iron, & zinc

4.         ADOLESCENCE (13 to 19 years)

  • Select foods rich in calcium, iron, zinc, B vitamins, vitamin A, D, E, & C
  • Select foods high in calories (eg. complex carbohydrates)
  • Select foods low in fat and sugar content
  • Eat plenty of grains and fresh vegetables and fruits

5.         EARLY ADULTHOOD (19 to 30 years)

  • Select foods low in fat and low in calories
  • Select foods high in calcium, folate, vitamin B6, vitamin C
  • Select nutritious convenience foods (if necessary)

6.         PREGNANT / BREASTFEEDING MOTHER

  • Select well balanced meals and nutritious snacks (+ need to increase caloric intake)
  • Select foods high in calcium, vitamin D, vitamin C, iron, zinc, vitamins B1, B2, B3, folic acid, &  vitamin B12
  • NO SMOKING!  NO ALCOHOL!

7.         MIDDLE YEARS (30 to 60 years)

  • Select foods low in fat, cholesterol and calories
  • Select foods high in calcium and fibre

8.         AGING YEARS (60 years or older)

  • Select foods low in fat and cholesterol
  • Select low calorie foods that are nutrient dense
  • Select foods high in calcium, vitamin D, fibre, vitamin B6, and vitamin B12
  • Some elderly needs may require well-cooked foods—softer for ease of chewing and digestion (ie. carrots)

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