Revealed, the vital foods to eat at every stage of life: Drink gallons of milk in your teens, eat eggs and nuts in your 30s and switch to margarine in your 60s

• Those in their 20s should eat folate-rich green leaves to prevent fatigue
• Thirty-somethings need more zinc to maintain healthy skin, hair and nails 
• Almonds can help reduce belly fat - great for people in their 40s and 50s
• Those in their 60s should eat oily fish which help with eye ageing
• Here, registered dietitian Helen Bond reveals what to eat at every age... 

By Helen Bond For Mailonline

Published: 06:45 EST, 23 September 2015 | Updated: 11:21 EST, 24 September 2015

From growth spurts as a teenager to staving off the dreaded middle-aged spread, our diets vary widely over a lifetime.

While men are advised to eat no more than 2,500 calories a day and women 2,000, at each stage of our life our body is different and requires different nutrients. 

In our teens and 20s, calcium and vitamin C is important to help our bones grow strong.

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While men are advised to eat no more than 2,500 calories a day and women 2,000, at each stage of our life our body is different and requires different nutrients

In our 30s, when women may be juggling work and motherhood, eating wholegrains for a steady release of energy is important.

While in our 40s and 50s, when our metabolism slows, we're advised to eat fat-busting almonds and cut down on sugary cocktails.

And in old age, upping our vitamin D levels by switching to margarine, and shovelling down green vegetables which may help protect cells in the eyes, can keep us healthy.

Here, I reveal just what to eat at each age...

TEENAGE YEARS 

Ditch sugary drinks – drinking too many high sugar beverages has been shown to result in weight gain and increases in BMI in teenagers and children.

Tuck into steak  - Teenage girls have higher iron requirements for iron to offset menstrual blood losses. 

Yet, national figures from the National Diet and Nutrition Survey (NDNS) show that 46 per cent of 11-18 year old girls have iron intakes below the lower reference nutrient intake (LRNI) - minimum amount recommended for good health, making a full blown deficiency highly likely.

Eat more lean red meat that provides iron in a form that is easily absorbed by the body (haem iron) – no more than 500g of cooked red meat a week (that’s about 3-4 portions). 

Eggs, pulses, nuts, seeds, green leafy veg, dried fruit and fortified breakfast cereals also contain the nutrient but it’s in a form that is less well absorbed.

Teenage girls have higher iron requirements for iron to offset menstrual blood losses and so should eat 500g cooked red meat a week

Oysters, eggs, fish and poultry are full of zinc, which can help keep teenagers' immune systems healthy

Swallow some oysters  - Zinc-rich foods such as lean meat, poultry, shellfish (oysters, crab), eggs, nuts and seeds – will help keep your immune system healthy. 

National figures from the NDNS show that 17 per cent of teenagers have zinc intakes below the minimum amount recommended for good health.

Have an omelette  - Figures from the same survey shows that 33 per cent of teenagers have selenium intakes below the minimum amount recommended for good health (LRNI) – important for a healthy immune system and helps to maintain healthy nails and hair. 

Brazil nuts, fish, meat, eggs are all good sources.

Bone up on calcium rich foods - These include milk, yogurt and cheese, as well as seafood, leafy green vegetables, beans and lentils.

Citrus fruits are abundant in vitamin C, which helps 20-year-olds absorb iron

Worryingly, it is teenagers – the age group who need the most calcium to build strong bones – who are falling short of their daily target for calcium. 

NDNS figures show that 14 per cent of teenagers (19 per cent of 11-18 year old girls) have calcium intakes below the minimum amount (LNRI) recommended for good health.

In the UK, male teenagers aged 11- 18 are advised to eat 1000 milligrams of calcium a day, the equivalent of two 200ml glasses of semi-skimmed milk, two 30g portions of cheddar cheese and one 60g pot of fruit fromage frais.

Women aged 11 to 14 should eat 800 mg, which can be found in four tablespoons (180g) of low fat plain yoghurt, two 200ml glasses of skimmed milk and 10 whole almonds.  

Essentially, the more calcium that’s deposited in the bones during childhood and adolescence, the stronger bones will be in later life. 

TWENTIES 

Enjoying life to the full can be fun but a combination of drinking too much, eating too many convenience foods and takeaways can deplete nutrients in the body, causing tiredness, poor skin and dull hair.

It can also play havoc with long term health – fertility and bone health – your 20s are the last chance to build strong bones to ward off osteoporosis in later life.

Eat a handful of berries -  Vitamin C helps the body absorb iron, helps maintain a healthy immune system and healthy skin – vitamin C, berries, kiwi fruit, citrus fruits, (oranges, lemons etc), and their juices.

Eat beans for healthy bones  - Young people should eat plenty of calcium rich foods, including low fat dairy, tinned fish with bones, dried fruits, beans and oranges - we only have a once in a lifetime opportunity to develop bone.

Opt for oily fish -The best sources are oil rich fish and eggs. Vitamin D helps the body absorb calcium and is therefore also important for healthy bones and teeth.

Stock up on spinach  – Green leafy vegetables are full of folate, a B vitamin which can prevent neural tube defects, including spina bifida but also helps to reduce feelings of tiredness and fatigue.

DO WE NEED TO EAT FEWER CALORIES WITH AGE? 

With age, our metabolism starts to slow down by around 5 per cent each decade as our body starts to lose muscle

The guide of 2,500 calories a day for a man and 2,000 calories for a woman is only a general guide, as a person’s needs vary considerably, depending on weight, lean body mass, age, gender, activity levels etc.

There is no formal recommendation to drop calorie intake, but it is understood that our body composition changes as we get older - we are no longer building muscle but losing it, which causes our energy needs to drop.

Ultimately, muscle burns a lot more calories than fat so when we lose muscle, by ageing or not exercising enough, our metabolism - the rate at which the body burns calories - slows and we burn fewer calories. 

This explains why men, who have a high proportion of muscle, have a faster metabolism than women, and why a 20-year-old has a higher metabolism than a 70-year-old - again, they have more muscle. 

To compensate for this, it is important that people become more mindful of their calorie intake and activity levels as they age, particularly aged 60 years +.

With age, our metabolism starts to slow down by around 5% each decade as our body starts to lose muscle.

This means so many people start to find it harder to maintain/shift weight and need to be more mindful of their calorie intake and activity levels to maintain muscle mass. 

What about during pregnancy?

The idea of eating for two during pregnancy is a myth. In fact, energy requirements during the first and second trimester are no different to a non-pregnant woman, as the body makes some adaptations to help reduce the extra energy it might otherwise need.

However, in the last 12 weeks of a pregnancy a little extra energy – about 200 calories per day is needed. 

Oily fish like sardines, tuna, mackerel and salmon are rich in vitamin D, which helps the body absorb calcium, and therefore can help young people develop strong bones

THIRTIES 

Women in their 30s are the ultimate multi-taskers. They are often juggling work and motherhood. 

Energy levels suffer and healthy eating often take a back seat, skipping meals - missing out on vital nutrients, which can reduce fertility and weaken the immune system.

The NDNS found many women of childbearing age have insufficient intakes of key nutrients such as vitamin D, folate, iron, calcium, magnesium, zinc, selenium and iodine.

Ditch the donuts -They can cause a sharp rise in blood sugar, followed by a dip, affecting moods and energy.

Boost your B vitamins - Foods containing B vitamins help your body to release energy from food and fight stress. 

Not only are eggs packed with protein, which will help thiry-year-olds feel fuller for longer, they also contain selenium, which boosts immunity

The best way to get enough is to eat a varied diet, including wholegrains, fortified cereals, oats, green vegetables, lean meat seafood and eggs. 

A deficiency of vitamin B12 can cause anaemia, resulting in extreme tiredness.

Watch the alcohol – A Friday night tipple is a well-deserved treat for many after a busy week, but be careful if you are watching your weight, alcoholic drinks are high in calories.

Go to work on an egg - Not only are eggs packed with protein, which will help you feel fuller for longer, they also contain selenium, which boosts immunity. 

NDNS figures show 51 per cent of women have selenium intakes below the minimum amount recommended for good health LRNI (Lower Reference Nutrient intake).

If intakes are below this, it means that most people in the group are at risk of a deficiency. The daily reference intake for selenium is 55 micrograms (μg)/day. 

Have a prawn cocktail  – rich in zinc, which helps keeping you feeling fabulous in your 30s - helps to maintain healthy skin, hair and nails.

Nibble on nuts – They are a good source of copper which contributes to healthy energy release. However, don't eat too many as they are calorific.

Lethal: Alcoholic drinks are high in calories, and should be avoided by thirty-somethings watching their weight

FORTIES 

As the menopause approaches, hormonal changes mean women start to lose muscle mass. 

This slows down your metabolism, making it harder to keep weight off, and encourages weight to settle around the middle.

Oestrogen levels start to reduce, raising your risk of heart disease and osteoporosis.

Crunch on almonds  - Almonds have long been known for their heart healthy benefits but snacking on almonds may also be good for the waistline.

New research shows that munching on this sweet tasting nut can help reduce belly fat and waist circumference.

Snacking on almonds can help reduce belly fat and waist circumference, according to new research. This is perfect for forty-year-olds trying to keep slim

Stock up on wholegrains - from rice, to quinoa, oats, rye, bulgar wheat, couscous and barley. 

They provide energy-releasing carbohydrates, gut healthy fibre, satiating protein, energy releasing B vitamins, minerals and phytochemicals and are low in fat. 

Eating three servings has been shown to be beneficial for heart and circulatory health, gut health and weight maintenance.

Avoid sugar rich foods that don’t come with extra goodness – think sweets, cakes, biscuits, doughnuts, sugary drinks and so on. 

FIFTIES 

Everyone’s risk of cardiovascular and heart disease increases, as we get older and more so for women after the menopause. 

Beans are a good source of phytoestrogens, naturally occuring oestroegen help reduce hot flushes and other menopausal symptoms by weakly mimicking the effects of oestrogen in the body

Lack of oestrogen, means that women have the same chance of developing heart disease as men, so it’s vital to monitor your weight, blood pressure and cholesterol levels.

Make a three-bean salad - Some evidence suggests that naturally occurring phytoestrogens, oestrogens in plan foods, help reduce hot flushes and other menopausal symptoms by weakly mimicking the effects of oestrogen in the body.

Good source include soya, tofu, chickpeas and other beans.

Don't skimp on dairy  - Lack of protective oestrogen means that after the menopause, women are particularly susceptible to osteoporosis (thinning of the bones), so it is important that they consume plenty of calcium rich foods, so as to minimise bone loss.

Adults over the age of 19 should eat 700 milligrams of calcium a day, the equivalent of two 200ml glasses of skimmed milk, 125ml pot of low fat fruit yogurt, and a tablespoon of sesame seeds. 

Women in their 50s are susceptible to osteoporosis so should eat plenty of calcium-rich foods

Cut down on fat - According to the World Cancer Research Fund that looks at the relationship between food, nutrition and activity in relation to cancer, there seems to be a link between high intakes of fat and an increased risk of post-menopausal breast cancer.

Saturated fat in particular racks up the calories, increasing the chance of unwanted weight gain – especially around the tummy area – and it is bad for cholesterol levels and to that end, the heart.

Opt for heart healthy unsaturated fats found in foods such as oil rich fish, olive oil and avocado.

Ditch adding blood pressure raising salt to your food and instead use, garlic, lemon juice, pepper and chilli to add flavour.

Watch your wine intake - Research suggests that even very small amounts of alcohol can increase the risk of developing breast cancer. 

Eat oil rich fish - Herring, mackerel, sardines and salmon are good sources and provide the essential long chain omega 3 fats that help maintain a healthy heart, healthy brain function and healthy vision. 

Our bodies cannot produce them so they must be obtained through diet.

The latest National Diet and Nutritional Survey reveals, many people in all population age groups do not meet the government’s dietary recommendation that we should eat at least two portions of fish per week, of which one portion (140g) should be oily.

There seems to be a link between high fat intake and an increased risk of post-menopausal breast cancer, according to the World Cancer Research Fund

Pack in cholesterol lowering oats – porridge, oat milk, oatcakes and bread – rich in the soluble fibre beta-glucan, which dissolves to create gum-like gel in the gut reducing cholesterol absorption and consequently blood levels.

Don’t forget cholesterol-lowering plant stanols and sterols in products such as Benecol and Flora Pro.activ, which are clinically proven to help lower LDL ‘bad’ cholesterol.

Reduce sugar intake – high levels of sugar consumption have been found to be associated with greater risk of tooth decay.

SIXTIES AND BEYOND

Osteoporosis risk is higher, as is our risk of heart disease and dementia.

Green leafy vegetables such as kale, lettuce, spinach and broccoli, eggs and brightly coloured fruits and vegetables such as oranges, tangerines, carrots and corn are rich in the carotenoids - lutein and Zeaxanthin - naturally found as pigments in the macula of the eye and are thought to offer protection to the cells there from damage from free radicals and light. 

Green leafy vegetables such as kale, lettuce, spinach and broccoli, are rich in carotenoids, pigments found in the macula of the eye which are thought to offer protection from damage

Emerging research shows that these carotenoids may be beneficial in helping protect the eyes from age related eye conditions such as age-related macular degeneration.

Oily fish - Herring, mackerel, sardines, salmon, fresh tuna steak are packed with omega 3s which studies have revealed have benefits for preventing and slowing down the progression of age related eye conditions such as age-related macular degeneration and also dry eye. 

If you don’t eat fish then nuts such as walnuts and linseeds/flaxseeds also contain omega-3 in the plant form.

Cut down on cocktails - Alcoholic drinks can be a regular and enjoyable part of meals with some benefits for older people - one or two drinks with meals may be useful in stimulating appetite and protecting against heart disease. 

But more than this can be harmful and increase your risk of stroke, osteoporosis and some cancers. 

Herring, mackerel, sardines, salmon, fresh tuna steak are packed with omega 3s which studies have revealed have benefits for preventing and slowing down the progression of age related eye conditions

Make it margarine - Increase your vitamin D levels. by eating oil-rich fish and eggs.

Margarines have to be fortified by law, but many cereals, yogurts and soya milks also have added vitamin D.

Vitamin D helps the body absorb calcium and is important for healthy bones and teeth. It also supports a healthy immune system and normal muscle function.

The NDNS shows that 16.9 per cent of men and 24.1 per cent of women aged 65 years and over have low vitamin D levels. 

The Department of Health recommends that adults over the age of 65 years and people who are not exposed to much sunlight to take a daily 10mcg supplement of vitamin D.

Think Mediterranean – what is good for the heart is usually good for the brain.

A diet of fish, especially oily fish, lean meat, plenty of fruits and vegetables and olive oil has been tentatively linked to preventing dementia, and can also look after heart health and possibly some cancers.

By law, margarines have to be fortified with vitamin D. This is created by the body in sunlight and so is important for people aged 65 years who may not spend a lot of time outside

Focus on fibre – Research has shown that people who have high fibre diets, in particular tend to have healthier hearts, which also may in turn keep our brains healthy. 

We should be eating 30g of fibre a day but most of us don’t get enough. 

As a rule, when choosing starchy foods such as cereals, rice, pasta, noodles and breads, go for wholegrains or wholemeal varieties.

Fill up on fruits and vegetables - Potatoes, fruit, vegetables and beans are excellent sources of potassium, which is vital for keeping our blood pressure under control and for our muscles and nerves to function normally. 

However the NDNS shows that 14 per cent over 65 years have very low intakes.

Helen Bond is a state registered dietitian who practises in Melbourne, Derbyshire.  

HOW WE CAN HELP THE ELDERLY EAT WELL 

Almost 60 per cent of people aged 75 wear dentures - which may cause them issues eating

As we age, our ability to digest, absorb, metabolise and excrete nutrients, such as calcium and iron, decreases, so it’s vitally important for older people to eat a varied diet.

Many older people have reduced appetites (perhaps due to poor mobility, or reduced sense of taste and smell) and this can make it harder to ensure their diet has enough variety to include all the nutrition they need.  

But what can families do to help, if they know their loved one's diet has deteriorated?

'Understanding why your parent or elderly relative is not eating healthily is the first stage,' says Deborah Stone, who founded the website My Ageing Parent, which gives advice on caring for the elderly.

'It can be a lack of exercise because of mobility problems or a lack of public transport. 

'Or having issues with dentures – relied upon by around 58 per cent of those aged 75 and over.

'If they are cooking just for themselves, there can be the temptation not to make too much effort and just rely on snacks or sandwiches rather than a main meal – perhaps with sweet biscuits in between because they feel peckish. 

'And while we take for granted that we can pop along to the supermarket to pick up interesting foods, which may not be so easy for some. 

'Added to that, anyone cooking for themselves will find it expensive to prepare many meals as shops tend to sell goods in family sized portions. 

'And there’s no question that sometimes people simply don't eat – or eat all the wrong foods - because they are depressed or feeling poorly.

'Understanding the reasons behind someone eating unhealthily is the first step to helping them, perhaps taking them pre-cooked foods that will appeal, going shopping with them and dividing up larger portions of food so they can eat healthily and less expensively. 

While young people take it for granted that they can pop to the supermarket to pick up the shopping, it may be more difficult as we age (file photo)

'Encouraging them to take supplements or increase their intake of certain foods can also make a difference. 

'Or, better still, invite them to eat with you on a regular basis and prepare healthy, tasty meals that will appeal. 

'But do be sensitive to the issues that may deter them from eating in company, such as poor fitting dentures and do recognise that they might not be used to the meals that you and your family take for granted.'

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