balanced diet of a person according to age

 A balanced diet is a diet that provides all the nutrients your body needs to function properly, such as carbohydrates, proteins, fats, vitamins, minerals, and water. A balanced diet can help you maintain a healthy weight, prevent or manage chronic diseases, and support your immune system. However, the amount and type of nutrients you need may vary depending on your age, gender, activity level, and health condition¹.

According to the World Health Organization (WHO), a balanced diet for adults should include the following²:

• Fruits, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice). These foods provide dietary fiber, vitamins, minerals, and antioxidants that can protect against chronic diseases such as diabetes, heart disease, and some cancers. You should aim for at least 400 g (5 portions) of fruits and vegetables per day.
• Lean meats, poultry, fish, eggs, milk and milk products (e.g. cheese and yoghurt), and/or alternatives (e.g. soy products and nuts). These foods provide protein, calcium, iron, zinc, vitamin B12, and other essential nutrients that are important for muscle growth and repair, bone health, blood formation, and immune function. You should choose low-fat or fat-free options whenever possible and limit your intake of processed meats and red meats.
• Healthy oils (e.g. olive oil, canola oil, sunflower oil) and nuts. These foods provide unsaturated fats that can lower your risk of heart disease and stroke by reducing your blood cholesterol levels. You should limit your intake of saturated fats (e.g. butter, ghee, palm oil) and trans fats (e.g. margarine, baked goods) that can raise your blood cholesterol levels and increase your risk of heart disease and stroke.
• Water. Water is essential for hydration, digestion, circulation, temperature regulation, and waste elimination. You should drink enough water to keep your urine pale yellow or clear. You should avoid or limit your intake of sugary drinks (e.g. soda, juice) that can add extra calories and harm your teeth.

The WHO also recommends limiting your intake of salt to less than 5 g per day (about one teaspoon) to prevent high blood pressure and reduce your risk of heart disease and stroke. You should also limit your intake of free sugars to less than 10% of your total energy intake (about 12 teaspoons) to prevent weight gain and dental caries².

The above guidelines are general for adults of any age. However, there may be some specific nutritional needs or challenges for different age groups. For example³:

• In your 20s and 30s, you may be busy with work or family responsibilities and have less time to cook or eat healthy meals. You may also be more prone to stress or anxiety that can affect your appetite or digestion. To cope with these challenges, you should try to plan ahead and prepare healthy snacks or meals in advance that you can take with you or heat up quickly. You should also make time for regular exercise and relaxation techniques that can help you manage stress and improve your mood.
• In your 40s, you mAyurveda is an ancient system of medicine that originated in India and is based on the principle of balancing the five elements (earth, water, fire, air, and space) and the three doshas (Vata, Pitta, and Kapha) in the body and mind. According to Ayurveda, a balanced diet is one that suits your individual constitution, season, climate, and health condition.

  A balanced diet according to Ayurveda should include the following²¹:

  • The six Ayurvedic tastes or rasas: sweet, sour, salty, bitter, pungent, and astringent. These tastes correspond to different elements and doshas and have different effects on the body and mind. For example, sweet foods are nourishing and calming, sour foods are stimulating and cleansing, salty foods are warming and moistening, bitter foods are cooling and detoxifying, pungent foods are heating and energizing, and astringent foods are drying and contracting. You should include all six tastes in every meal to ensure a balanced meal and a feeling of satisfaction.
  • A variety of whole foods that are fresh, organic, seasonal, local, and minimally processed. These foods provide dietary fiber, vitamins, minerals, antioxidants, phytochemicals, and other beneficial nutrients that can support your health and immunity. You should avoid or limit foods that are processed, packaged, canned, frozen, leftover, or raw/cold as they can impair your digestion or create toxins in your body.
  • Foods that are appropriate for your dosha type. Your dosha type is determined by your physical characteristics, personality traits, preferences, and tendencies. There are three main dosha types: Vata (air and space), Pitta (fire and water), and Kapha (earth and water). Each dosha has different dietary needs and recommendations. For example, Vata types need warm, moist, nourishing foods that balance their dryness and coldness; Pitta types need cool, light, refreshing foods that balance their heat and acidity; Kapha types need warm, dry, light foods that balance their heaviness and dampness.
  • Foods that are appropriate for your age, stage of life, activity level, and health condition. Your nutritional needs may change as you grow older or go through different phases of life such as childhood, adolescence, pregnancy, lactation, menopause or old age. You may also need to adjust your diet according to your physical activity level or any health issues you may have such as diabetes or hypertension. You should consult an Ayurvedic practitioner or a nutritionist to get personalized advice on what foods are best for you.

  To learn more about Ayurvedic balanced diet principles and practices you can visit these links:

  ²: 10 Ayurvedic Eating Principles | Maharishi AyurVeda - MAPI
  ¹: Balanced Diet According to Ayurveda - Center for Ayurveda Studiesay start to notice some changes in your metabolism or body shape as you age. You may also be at a higher risk of developing some chronic diseases such as diabetes or high blood pressure if you have a family history or an unhealthy lifestyle. To prevent these problems, you should pay more attention to your portion sizes and calorie intake and avoid overeating or skipping meals. You should also increase your intake of iron-rich foods (e.g. lean meat, eggs, green leafy vegetables) to prevent anemia that can cause fatigue or weakness.
• In your 50s, you may experience some hormonal changes that can affect your bone health or cholesterol levels. For women who are going through menopause or postmenopause, they may experience hot flashes or night sweats that can disrupt their sleep quality or mood. For men who are experiencing lower testosterone levels or erectile dysfunction.

A balanced diet according to Ayurveda should include the following²¹:

• The six Ayurvedic tastes or rasas: sweet, sour, salty, bitter, pungent, and astringent. These tastes correspond to different elements and doshas and have different effects on the body and mind. For example, sweet foods are nourishing and calming, sour foods are stimulating and cleansing, salty foods are warming and moistening, bitter foods are cooling and detoxifying, pungent foods are heating and energizing, and astringent foods are drying and contracting. You should include all six tastes in every meal to ensure a balanced meal and a feeling of satisfaction.
• A variety of whole foods that are fresh, organic, seasonal, local, and minimally processed. These foods provide dietary fiber, vitamins, minerals, antioxidants, phytochemicals, and other beneficial nutrients that can support your health and immunity. You should avoid or limit foods that are processed, packaged, canned, frozen, leftover, or raw/cold as they can impair your digestion or create toxins in your body.
• Foods that are appropriate for your dosha type. Your dosha type is determined by your physical characteristics, personality traits, preferences, and tendencies. There are three main dosha types: Vata (air and space), Pitta (fire and water), and Kapha (earth and water). Each dosha has different dietary needs and recommendations. For example, Vata types need warm, moist, nourishing foods that balance their dryness and coldness; Pitta types need cool, light, refreshing foods that balance their heat and acidity; Kapha types need warm, dry, light foods that balance their heaviness and dampness.
• Foods that are appropriate for your age, stage of life, activity level, and health condition. Your nutritional needs may change as you grow older or go through different phases of life such as childhood, adolescence, pregnancy, lactation, menopause or old age. You may also need to adjust your diet according to your physical activity level or any health issues you may have such as diabetes or hypertension. You should consult an Ayurvedic practitioner or a nutritionist to get personalized advice on what foods are best for you.

To learn more about Ayurvedic balanced diet principles and practices you can visit these links:

²: 10 Ayurvedic Eating Principles | Maharishi AyurVeda - MAPI

¹: Balanced Diet According to Ayurveda - Center for Ayurveda Studies