Nutrition During the Growth Stages

Human growth occurs in stages, all of which have unique nutritional demands. Infants, for example, grow at a much faster rate than older children, so they require a different diet to fulfill the needs of their changing bodies. These needs continue to evolve throughout a person's life, so it's important to know the best ways to meet a body's nutritional needs at any age.

Infant Nutrition

• Breast milk is the ideal source of nutrition for a newborn baby.

  Breast milk provides all the nutrition a baby needs until he is 4 to 6 months old. If breastfeeding is not an option, a baby can eat commercially produced formula instead. The American Academy of Pediatrics suggests introducing solid foods, one at time, between 4 and 6 months of age. Generally, babies first eat iron-fortified infant cereals before moving on to strained fruits and vegetables. Before they are 1 year old, babies should not consume honey or cow's milk. Between the ages of 1 and 2 years, babies should receive a balance of proteins (such as meat), fruit, vegetables, healthful grains and whole milk products.

Child Nutrition

• A child's diet should be rich in calcium, iron and B vitamins.

  Children older than 2 years should consume less fat than infants and toddlers, but continue to get as much calcium as possible -- preferably from low-fat and non-fat dairy products. The majority of their nutrients should come from food rather than supplements, although there is no harm in giving young children an age-appropriate multivitamin. This ensures that they receive the recommended amounts of critically important vitamins and minerals, including folic acid (which contributes to tissue and cell function).

Adolescent Nutrition

• Balanced meals are essential to adolescents' current and future health.

  During adolescence, children acquire adult physical characteristics, and so their diet should more closely follow diets recommended for adults. While they should eat at least three balanced meals a day, it's also important for them to choose healthful snacks when they're hungry between those meals. Teens value convenience, so providing them with simple nutritious snacks (e.g., carrot sticks and grapes) may help encourage them to pursue healthy eating habits as they transition into adulthood and begin making independent decisions about what to eat. Just like adults, adolescents should consume lots of water and fiber, and eat fried foods sparingly.

Adult Nutrition

• All adults should eat plenty of fruit.

  The U.S. Department of Health and Human Services recommends that adults consume about 2,000 calories each day, and receive the majority of their calories from whole grains. Also important in any adult's diet are calcium, green vegetables, and lean proteins. Adults are encouraged to consume at least 2 cups of fruit daily, drink plenty of water, and avoid added sugars and salt. At age 50 and beyond, adults should continue to eat foods that are low in fat (especially trans fat) and calories, but rich in fiber and nutrients like calcium, vitamin D, iron and zinc. Older adults should seek a variety of healthful foods they enjoy, so they feel compelled to return to these nutritious choices as they age.