The amount and types of nutrition vary from one person to another, with age and daily activities being the most significant factors that determine the nutrition we need. For example, children aged one to six years old are undergoing a lot of physical growth. Their bones are growing, their motoric skills and concentration abilities are developing, and they do a lot of physical activities like running and playing with friends. So they need a lot of energy produced by the nutrition from foods with a high content of:
- Carbohydrate (e.g. broccoli and carrot)
- Animal protein (e.g. chicken) and plant protein (e.g. tofu and soybean cake)
- Good, unsaturated fat (e.g. omega 3 from fish)
- Vitamin A (e.g. mango and dark-green vegetables)
- Vitamin D (e.g. fatty fish like tuna, salmon and dairy products – the exposure to the morning sunlight of 06.00 to 09.00 AM also helps)
- Calcium (e.g. broccoli, cheese and soy beans)
- Magnesium (e.g. fish and avocado)
Meanwhile, children aged seven to twelve years of age are at the peak of their physical and mental growth and they have to be fit for their learning activities at school. They also need a lot of energy for their activities and for concentrating while learning at school, so they need more complete and a wider range of nutrition of carbohydrate, protein, and fat, as well as vitamin B1, B2, B6, and B12, and Omega 3 and Omega 6.
However, adults who are mostly sedentary and conduct most activities indoor should consume foods rich in vitamins and minerals such as fruits and vegetables. We can eat a combination of fruits like pear, banana, orange, grape, and watermelon, which are healthy, fat-free and good for concentration because they are rich in vitamins, fibers and minerals. Vegetables like celery, sweet potato, lettuce and eggplant are also rich in minerals and vitamins. You can add seafood like black pompano fish, tuna fish, or seawater prawn into your intake but do not deep-fry them to avoid consuming saturated fat
People whose work demands them to stand up and move a lot need more energy foods like wheat. In addition to the high content of calcium and potassium, wheat is also rich in magnesium, which can turn the foods we consume into energy and reduce fatigue, and its low glycemic index provides a stable energy level, so it is good for adults to eat wheat bread for breakfast or light snacks only when they are hungry. Even better, if your work demands more rigorous physical movements, keep reminding yourself to do mild exercise and stretch to avoid muscle tension. Stay healthy, Healthy People!