^aRDA = Recommended Dietary Allowance, AI = Adequate Intake, UL = Tolerable Upper Intake Level, AMDR = Acceptable Macronutrient Distribution Range, DGA = 2015-2020 Dietary Guidelines recommended limit; 14 g fiber per 1,000 kcal = basis for AI for fiber.

^bCalcium RDA for males ages 71+ years is 1,200 mg.

^cVitamin D RDA for males and females ages 71+ years is 800 IU.

Source: Health.gov

What is my daily caloric requirement?

An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.

What are calories?

Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on:

• Your age
• Your lifestyle
• Your size (height and weight) \
• Medical factors like illnesses, hormonal disorders and medicines.

What is the connection between calories and weight?

To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy, balanced diet with fewer calories while increasing your physical activity. A GP or nutritionist can also give you advice about losing weight. You should get advice from the GP if you’re underweight (your body mass index is less than 18.5).

What does nutrition for toddlers entail?

Feeding toddlers (ages 1 to 3) can often be challenging. That’s because several developmental changes are happening at this time. Toddlers are striving for independence and control. Their growth rate slows down and with this comes a decrease in appetite. These changes can make mealtime difficult. It’s important for parents to provide structure and set limits for the toddler. These suggestions can help manage mealtimes so that your toddler gets the nutrition they need:

• Avoid battles over food and meals. Provide regular meals and snacks.
• Be flexible with food acceptance as toddlers are often reluctant to try new things. If your toddler refuses a food, don’t make a big deal out of it. Try again in a few days or weeks.
• Be realistic about food amounts. Portion size should be about one-fourth the size of an adult portion.
• Limit juice intake. Encourage whole fruit instead. Don’t use dessert as a reward. Try serving it with the rest of the food.
  • Make the food easy for your toddler to eat by cutting it into bite-size pieces, making some foods soft and moist, serving foods near room temperature, using a child-size spoon and fork with dull prongs.
  • Prevent choking by slowly adding more difficult-to-chew foods, avoiding foods that are hard to chew and/or swallow, supervising your child when they are eating and keeping your child seated on a high chair while eating.

What does nutrition for school-going children entail?

School-age children (ages 6 to 12) need healthy foods and nutritious snacks. They have a steady but slow rate of growth and usually eat 4 to 5 times a day (with snacks). Many food habits, likes, and dislikes are set during this time. School-age children are often willing to eat a wider variety of foods than their younger siblings. Eating healthy after-school snacks is important, too, as these snacks may contribute up to one-fourth of the total calorie intake for the day. School-age children can also help with meal prep.

• Always serve breakfast, even if it has to be “on the run.” Some ideas for a quick, healthy breakfast include fruit, milk, cheese toast (multi-grain bread), museli, yoghurt, eggs and mixed nuts.
• Set good examples for eating habits, and let children help out with meal planning and preparation.
• Serve meals at the table, instead of in front of the TV, to avoid distractions.

Here are the five food groups you should ensure your child gets:

• Grains. Foods that are made from wheat, rice, oats, barley, or any other grain. Examples include whole-wheat, brown rice, and oatmeal.
• Vegetables. Vary your vegetables. Choose a variety of colorful vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
• Fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, frozen or dried, and may be whole, cut up, or pureed. Children aged 7 to 18 should limit juice to 1 cup per day.
• Dairy. Milk products and many foods made from milk like cheese and curd are considered part of this food group.
• Protein. Choose lean meats, poultry, fish, nuts, seeds, peas, and beans as poultry sources.

Oils are not a food group, yet some, like ghee and nut oils, have vital nutrients and can be included in the diet. Animal fats are solid fats and should be avoided. Exercise and everyday physical activity should also be included with a healthy dietary plan.

Here are tips to follow:

• Try to control when and where food is eaten by your children by providing regular daily meal times. Include social interaction and demonstrate healthy eating behaviors.
• Involve children in picking and preparing foods. Teach them to make healthy choices by giving them a chance to choose healthy foods.
• Select foods with these nutrients possible: calcium, magnesium, potassium, and fiber. Select foods with these nutrients when possible.
• Parents are encouraged to limit children’s screen time to less than 2 hours daily. Instead, encourage activities that call for more movement.
• Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness and for healthy weight during growth.
• To prevent dehydration, encourage children to drink fluid regularly during physical activity and to drink several glasses of water or other fluid after the physical activity is completed.
• Be mindful of allergies. Get your child tested if you need to, and find alternate sources of nutrition so that he or she stays safe.

What does nutrition for senior citizens entail?

The definition of healthy eating does change a little as you age. For example, as you grow older, your metabolism slows down, so you need fewer calories than before. Your body also needs more of certain nutrients. That means it’s more important than ever to choose foods that give you the best nutritional value. Here are 6 tips to help you find the best foods for your body and your budget.

Know what a healthy plate looks like: Include 3 cups of dairy, 2-2.5 cups of vegetables, 1.5-2 cups of fruit, 1 cup of whole grains and 1 cup of protein a day.

Look for important nutrients: Make sure you eat a variety of foods to get all. Your plate should look like a rainbow—bright, colored foods are always the best choice! A healthy meal should include:

• Lean protein (lean meats, seafood, eggs, beans)
• Fruits and vegetables (think orange, red, green, and purple)
• Whole grains (brown rice, whole wheat pasta)
• Low-fat dairy (milk and its alternatives)

Remember to choose foods that are high in fiber and low in sodium or salt. Also, look for Vitamin D, an important mineral as we age.

Read the Nutrition Facts label: The healthiest foods are whole foods. These are often found on the perimeter of the grocery store in the produce, meat, and dairy sections. When you do eat packaged foods, be a smart shopper! Read the labels to find items that are lower in fat, added sugars, and sodium.

Stay hydrated: Water is an important nutrient too! Don’t let yourself get dehydrated—drink small amounts of fluids consistently throughout the day. Tea, coffee, and water are your best choices. Keep fluids with sugar and salt at a minimum, unless your doctor has suggested otherwise.

Sources: NHS / Kidshealth.org / Stanford Children’s Health / NCOA.org