Nutrition: Important at every age

Our bodies’ needs change as we age, so too do our nutritional needs.

The practice of proper nutrition is as important a function as it is broad.

There are a lot of aspects that go into “proper nutrition.”

Looking beyond the calories, carbs and fat content on the label’s nutrition facts, everyone should also consider the role vitamins, minerals, fiber and even exercise play into nutrition … and its role in their overall health and well-being.

But optimal nutrition evolves as we age. To maintain good health, our bodies’ needs change as we grow from infancy to adolescence and from teenage to adulthood and eventually into our later years.

Everyone can still enjoy the occasional sweet, but simple guidelines exist that anyone can follow to keep themselves to a proper diet and be well nourished.

Half of a meal should be made up of fresh fruits and vegetables.

Whole grains should be plentiful (brown rice, oatmeal and whole grain bread).

Focus on water and fat-free/low-fat milk to stay hydrated while avoiding sugary drinks.

Keep proteins lean (fish, lean meats, beans and nuts).

Sweets can be had, but only once in a while and in small portions.

Include an hour of activity every day.

Make food choices every day that include servings of fruits, vegetables, grains, meat/protein and dairy (or a soy alternative) — each contains vital minerals and nutrients.

Choose water over sodas and other sugary drinks, such as sports drinks and fruit juices.

Focus on calcium to build strong bones — vitamin D (supplements), milk, soy milk and yogurt.

Avoid creating sedentary habits or building an inactive lifestyle — stay busy with exercise and other physical activities.

Fruits and vegetables are key to getting enough dietary fiber.

Calcium through dairy (fat-free/low-fat milk, fortified soy alternatives and yogurt) are important for maintaining bone health.

Vary proteins to include seafood, lean meats, poultry, beans, peas, lentils, nuts and eggs.

Read labels to ensure foods contain a level of potassium, calcium and dietary fiber, but also to avoid items with added sugar, saturated fat and high sodium.

Avoid salt by flavoring foods with herbs and spices.

Exercise regularly to maintain a healthy body weight.

Stay hydrated and drink water throughout the day. Enjoy a coffee, but focus more on water, tea, fat-free/low-fat milk and 100 percent juice.

Avoid salt and flavor food with herbs and spices.

Focus on foods high in nutrients and low in calories, mainly fresh fruits and vegetables, which also contribute to important dietary fiber.

Food and drinks rich in calcium and vitamin D will help maintain bone health, which is vital for older adults.

Avoid a sedentary lifestyle and stay active.