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NUTRITION

AGES: 1-20 AGES: 21-40 “Eating a

The essentials: Calcium, protein, The essentials: Healthy habits, protein, variety of
vitamin D omega-3 fatty acids foods is the
best way to
“Roughly 90 percent of bone mass “During this time of life, it’s important to meet your
develops by age 20,” Lyons says. develop healthy eating habits if you haven’t nutritional
“Therefore, some of the most important already,” Lyons says. “Doing so can help needs. Each
nutrients to focus on at this stage are the prevent many chronic diseases, such as individual
bone-builders.” diabetes and high blood pressure.” food, whether
it is an apple,
This means the diets of kids and Protein is still important to your health egg, piece
teenagers should include calcium from as it helps muscles grow and repair of chicken
dairy products such as milk, yogurt and themselves. But not all protein is equally or slice of
cheese as well as almonds, leafy-green good for you. Rather than red, fattier meats, bread, has a
vegetables and tofu. Protein is also an choose lean protein sources such as fish, unique blend
important part of a well-balanced diet for chicken, turkey, beans or other legumes. of vitamins,
young people. It helps muscles grow and minerals and
heal, so that children can be active. “As adult life begins, certain nutrients other nutrients
need to be introduced into the diet,”
“Vitamin D is another important says Jayesh Patel, MD, Medical Director that your
nutritional element of bone health—it of Carlyle Place, Navicent Health. “In body needs.
helps the body absorb calcium,” says particular, foods containing omega-3 fatty Choosing a
Anthony Pearson-Shaver, MD, MHSA, acids need to be utilized to help well-balanced
FAAP, FCCM, Chief of Pediatrics at manage cholesterol.” diet is the best
Children’s Hospital, Navicent Health. thing you can
“Egg yolks, fatty fish and fortified items, Omega-3 fatty acids can
such as cereal, are good dietary sources be found in seafood, do for
of vitamin D.” walnuts, almonds and your body.
certain plants.
”—Kimberly D. Lyons,
AGES: 41-65 AGES: 65 +
RD, LD, Outpatient
The essentials: Water, antioxidants The essentials: Supplements, vitamin D12 Dietitian with
“Your digestive system slows as you age,” At this age, staying hydrated, including
Lyons says. “Staying properly hydrated, antioxidants in your diet and getting plenty Wellness Center,
while important at every stage of life, can of protein are all extremely important to Navicent Health
help ward off constipation and other bowel combat the aging process. However, the
problems.” body becomes less efficient at absorbing
these nutrients with age. Supplements
If you aren’t already, get in the habit of can help.
drinking the recommended 64 ounces of
water-based fluid each day. “It can be difficult for older adults to
Antioxidants from fresh fruits meet their dietary goals, especially when
and vegetables should also they are ill or on multiple medications,”
be a priority—they can Lyons says. “While nutrients from food
help prevent many health sources are best, nutritional supplements
problems, including cancer. can be great for filling the gaps.”

TO TAILOR A NUTRITION PLAN TO YOUR Nutrition can help protect the mind,
NEEDS, CALL WELLNESS CENTER, NAVICENT as well. Dr. Patel recommends including
HEALTH AT 478-477-2300 AND SCHEDULE AN vitamin D12 in your diet to help preserve
APPOINTMENT WITH A DIETITIAN. memory and cognitive abilities.

H43018_Navicent_Health_final 5 5SUMMER 2017 | navicenthealth.org

4/6/17 12:49 PM