This page has been produced in consultation Injury prevention tips and distary by:. FASEB J. Read more about nuts on The Nutrition Source. Sacks FM, Bray GA, Carey VJ, et al.

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Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site. Contact Us. Health Information Policy. Media Requests. It is recommended that infants be exclusively breastfed up to around 6 months of age.

Fruit juice is not recommended for babies under the age of 6 months. Breastmilk or correctly prepared infant formula provides enough water for a healthy baby to replace any water losses.

However, all babies need extra water once solid foods are introduced. However, breastfeeding should continue until 12 months of age and beyond, or for as long as the mother and child desire.

Different societies have their own traditions about which food is more appropriate to start feeding a baby with. Culturally appropriate foods and preparation methods should be encouraged when these are nutritionally adequate.

As a baby is gradually weaned from the breast or bottle and new solids are introduced, there may be reduced body stores of iron. To maintain nutrient body stores:. Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition. Young children are often picky, but should be encouraged to eat a wide variety of foods.

Trying again with new foods may be needed for a child to accept that food. As many as 8 to 15 times may be needed. During childhood, children tend to vary their food intake spontaneously to match their growth patterns. Ideally, children should be accumulating stores of nutrients in preparation for the rapid growth spurt experienced during adolescence.

Appropriate weight gain and development will indicate whether food intake is appropriate. Food-related problems for young children include obesity , tooth decay and food sensitivities. Recommendations include:. The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients.

For girls, this generally occurs around 10 to 11 years of age. For boys, it occurs later, at around 12 to 13 years. Moving away from home, starting work or study, and the changing lifestyle that accompanies the late teens and early 20s can cause dietary changes that are not always beneficial for good health.

A pregnant person should concentrate on increasing their nutrient intake , rather than their kilojoule intake, particularly in the first and second trimesters. In Australia, pregnant people are expected to gain about 10 to 13 kg during pregnancy. However, this depends on pre-pregnancy weight.

If you are breastfeeding you need a significant amount of extra energy to cope with the demands of breastfeeding.

This extra energy should come in the form of nutrient-dense foods to help meet the extra nutrient requirements that also occur when breastfeeding. If you are vegan and breastfeeding and during pregnancy you should take a vitamin B12 supplement. Thinning of the bones is common after menopause because of hormone-related changes.

Many people eat less as they get older — this can make it harder to make sure your diet has enough variety to include all the nutrition you need. This page has been produced in consultation with and approved by:.

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The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Food and your life stages. Actions for this page Listen Print.

Summary Read the full fact sheet. On this page. About food and your life stages Babies — birth to 6 months of age Food for babies — 6 to 12 months of age Food for young children Food for children entering their teenage years Food for older teenagers and young adults Food for pregnancy Food for breastfeeding Food for menopause Food for older people Where to get help.

About food and your life stages Our nutritional needs change with different life stages. Babies — birth to 6 months of age Babies usually double their length and triple their weight between birth and one year of age.

Iron-enriched rice-based cereals are frequently recommended as the first food to be introduced, as there is the additional benefit of a lower risk of an allergic reaction. Foods range from fruits and vegetables for vitamin and mineral content to meat, poultry, fish and whole eggs.

It is unnecessary. Small amounts can be used in cereals and custards. All milk used should be pasteurised and full fat. Whole fruit is preferable to fruit juice.

Avoid juices and sugar sweetened drinks. Put your baby to bed without a bottle, or take the bottle away when they have finished feeding to minimise long-term exposure of their teeth to sugar-containing liquids.

Avoid whole nuts, seeds or similar hard foods to reduce the risk of choking. Introduce foods one at a time. Offer new foods once every 3 to 4 days to avoid confusion and to rule out food allergy and sensitivity.

Feed babies during any illness and feed up after illness. Give ample liquids if your baby has diarrhoea. Cancer Council External Link recommends that babies under 12 months are not exposed to direct sun during the daily sun protection times when the UV Index is 3 or higher.

Food for young children Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition. Recommendations include: If a child is gaining inappropriate weight for growth, limit energy-dense, nutrient-poor snack foods.

You could also limit the amount of television watching. Tooth decay can be prevented with regular brushing and visits to the dentist. Avoid sugary foods and drinks, especially if sticky or acidic. Ensure your child has enough fluids, especially water.

Fruit juices should be limited and soft drinks avoided. Reduced-fat milks are not recommended for children under the age of 2, due to increased energy requirements and high growth rate at this age.

Be particularly careful if there is a family history of food allergy. Food for children entering their teenage years The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients.

Takeaway and fast foods need to be balanced with nutrient-dense foods such as wholegrain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats. Milk, yoghurt and cheese mostly reduced fat should be included to boost calcium intake — this is especially important for growing bones.

Our nutritional needs change with different eWight stages. To be fit and cohsiderations, it is important consideratikns take into Weibht the extra demands Consideraations on Post-workout muscle repair foods body by dirtary changes. A varied diet that Weight and dietary considerations on fruits, vegetableswholegrainslegumes, dairy foods and lean meats can meet these basic requirements. Babies usually double their length and triple their weight between birth and one year of age. Breastmilk generally supplies a baby with the required amounts of nutrients, fluids and energy up to about 6 months of age. It is recommended that infants be exclusively breastfed up to around 6 months of age. Fruit juice is not recommended for babies under the age of 6 months.

Weight and dietary considerations -

Choose canned varieties of fruit packed in water or in its own juice. Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté panfry vegetables in a non-stick pan with a small amount of cooking spray.

Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week. In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars.

These come in a variety of flavors and can be a great dessert substitute. If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. You can still enjoy your favorite foods, even if they are high in calories, fat or added sugars.

The key is eating them only once in a while. Rethink Your Drink Tips for cutting added sugars by changing your beverages. How to Reduce Sodium Suggestions for when you are at the grocery store, at home, or dining out. Healthy Eating Tips Start eating healthier with these simple tips. Good Nutrition Starts Early Introduce kids to healthy foods with these ideas.

Improving Your Eating Habits Learn more about how to start changing your eating habits. Planning Meals Stock up on healthier foods that contain fewer calories to help prepare you for weight-loss success!

Cutting Calories Find out how to cut calories for your meals, snacks, and even beverages. Eat More Weigh Less Manage your weight without being hungry. Get Enough Sleep Regulate your appetite with adequate sleep.

Skip directly to site content Skip directly to search. Español Other Languages. Healthy Eating for a Healthy Weight. Español Spanish. Minus Related Pages. Want to learn more? Researchers tracked the diet and lifestyle habits of , men and women for up to 20 years, looking at how small changes contributed to weight gain over time.

People who ate more nuts over the course of the study gained less weight-about a half pound less every four years. Lower carbohydrate, higher protein diets may have some weight loss advantages in the short term.

Read more about carbohydrates on The Nutrition Source. Milled, refined grains and the foods made with them-white rice, white bread, white pasta, processed breakfast cereals, and the like-are rich in rapidly digested carbohydrate.

So are potatoes and sugary drinks. The scientific term for this is that they have a high glycemic index and glycemic load. Such foods cause fast and furious increases in blood sugar and insulin that, in the short term, can cause hunger to spike and can lead to overeating-and over the long term, increase the risk of weight gain, diabetes, and heart disease.

For example, in the diet and lifestyle change study, people who increased their consumption of French fries, potatoes and potato chips, sugary drinks, and refined grains gained more weight over time-an extra 3. The good news is that many of the foods that are beneficial for weight control also help prevent heart disease, diabetes, and other chronic diseases.

Conversely, foods and drinks that contribute to weight gain—chief among them, refined grains and sugary drinks—also contribute to chronic disease. Read more about whole grains on The Nutrition Source.

Whole grains-whole wheat, brown rice, barley, and the like, especially in their less-processed forms-are digested more slowly than refined grains. So they have a gentler effect on blood sugar and insulin, which may help keep hunger at bay.

The same is true for most vegetables and fruits. Read more about vegetables and fruits on The Nutrition Source. The weight control evidence is stronger for whole grains than it is for fruits and vegetables.

Fruits and vegetables are also high in water, which may help people feel fuller on fewer calories. Read more about nuts on The Nutrition Source. Nuts pack a lot of calories into a small package and are high in fat, so they were once considered taboo for dieters.

As it turns out, studies find that eating nuts does not lead to weight gain and may instead help with weight control, perhaps because nuts are rich in protein and fiber, both of which may help people feel fuller and less hungry. Read more about calcium and milk on The Nutrition Source.

The U. dairy industry has aggressively promoted the weight-loss benefits of milk and other dairy products, based largely on findings from short-term studies it has funded.

One exception is the recent dietary and lifestyle change study from the Harvard School of Public Health, which found that people who increased their yogurt intake gained less weight; increases in milk and cheese intake, however, did not appear to promote weight loss or gain. Read more about healthy drinks on The Nutrition Source.

Like refined grains and potatoes, sugary beverages are high in rapidly-digested carbohydrate. See Carbohydrates and Weight , above. These findings on sugary drinks are alarming, given that children and adults are drinking ever-larger quantities of them: In the U. The good news is that studies in children and adults have also shown that cutting back on sugary drinks can lead to weight loss.

Read more on The Nutrition Source about the amount of sugar in soda, fruit juice, sports drinks, and energy drinks, and download the How Sweet Is It?

guide to healthier beverages. Ounce for ounce, fruit juices-even those that are percent fruit juice, with no added sugar- are as high in sugar and calories as sugary sodas.

Read more about alcohol on The Nutrition Source. While the recent diet and lifestyle change study found that people who increased their alcohol intake gained more weight over time, the findings varied by type of alcohol.

They eat meals that fall into an overall eating pattern, and researchers have begun exploring whether particular diet or meal patterns help with weight control or contribute to weight gain. Portion sizes have also increased dramatically over the past three decades, as has consumption of fast food-U.

children, for example, consume a greater percentage of calories from fast food than they do from school food 48 -and these trends are also thought to be contributors to the obesity epidemic. Following a Mediterranean-style diet, well-documented to protect against chronic disease, 53 appears to be promising for weight control, too.

The traditional Mediterranean-style diet is higher in fat about 40 percent of calories than the typical American diet 34 percent of calories 54 , but most of the fat comes from olive oil and other plant sources. The diet is also rich in fruits, vegetables, nuts, beans, and fish.

A systematic review found that in most but not all studies, people who followed a Mediterranean-style diet had lower rates of obesity or more weight loss. There is some evidence that skipping breakfast increases the risk of weight gain and obesity, though the evidence is stronger in children, especially teens, than it is in adults.

But there have been conflicting findings on the relationship between meal frequency, snacking, and weight control, and more research is needed. Since the s, portion sizes have increased both for food eaten at home and for food eaten away from home, in adults and children.

One study, for example, gave moviegoers containers of stale popcorn in either large or medium-sized buckets; people reported that they did not like the taste of the popcorn-and even so, those who received large containers ate about 30 percent more popcorn than those who received medium-sized containers.

People who had higher fast-food-intake levels at the start of the study weighed an average of about 13 pounds more than people who had the lowest fast-food-intake levels.

They also had larger waist circumferences and greater increases in triglycercides, and double the odds of developing metabolic syndrome. Weight gain in adulthood is often gradual, about a pound a year 9 -too slow of a gain for most people to notice, but one that can add up, over time, to a weighty personal and public health problem.

Though the contribution of any one diet change to weight control may be small, together, the changes could add up to a considerable effect, over time and across the whole society. Willett WC, Leibel RL. Dietary fat is not a major determinant of body fat. Am J Med. Melanson EL, Astrup A, Donahoo WT.

The relationship between dietary fat and fatty acid intake and body weight, diabetes, and the metabolic syndrome. Ann Nutr Metab. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. Shai I, Schwarzfuchs D, Henkin Y, et al.

Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. Howard BV, Manson JE, Stefanick ML, et al. Field AE, Willett WC, Lissner L, Colditz GA. Obesity Silver Spring.

Koh-Banerjee P, Chu NF, Spiegelman D, et al. Prospective study of the association of changes in dietary intake, physical activity, alcohol consumption, and smoking with 9-y gain in waist circumference among 16 US men.

Am J Clin Nutr. Thompson AK, Minihane AM, Williams CM. Trans fatty acids and weight gain. Int J Obes Lond. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.

Changes in diet and lifestyle and long-term weight gain in women and men. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.

J Am Coll Nutr. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance.

Annu Rev Nutr. Furtado JD, Campos H, Appel LJ, et al. Effect of protein, unsaturated fat, and carbohydrate intakes on plasma apolipoprotein B and VLDL and LDL containing apolipoprotein C-III: results from the OmniHeart Trial.

Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC.

Major dietary protein sources and risk of coronary heart disease in women. Aune D, Ursin G, Veierod MB. Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Pan A, Sun Q, Bernstein AM, et al. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis.

Abete I, Astrup A, Martinez JA, Thorsdottir I, Zulet MA. Obesity and the metabolic syndrome: role of different dietary macronutrient distribution patterns and specific nutritional components on weight loss and maintenance. Nutr Rev. Barclay AW, Petocz P, McMillan-Price J, et al.

Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies. Mente A, de Koning L, Shannon HS, Anand SS.

A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med. Koh-Banerjee P, Franz M, Sampson L, et al. Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men.

Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.

Ledoux TA, Hingle MD, Baranowski T. Relationship of fruit and vegetable intake with adiposity: a systematic review. Obes Rev. Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults.

J Nutr. Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB.

Prospective study of nut consumption, long-term weight change, and obesity risk in women. Zemel MB, Shi H, Greer B, Dirienzo D, Zemel PC. Regulation of adiposity by dietary calcium. FASEB J. Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults.

Obes Res. Lanou AJ, Barnard ND. Dairy and weight loss hypothesis: an evaluation of the clinical trials. Phillips SM, Bandini LG, Cyr H, Colclough-Douglas S, Naumova E, Must A.

Dairy food consumption and body weight and fatness studied longitudinally over the adolescent period.

But Consideratiosn are simple steps you can take to help keep weight in Weigh and lower the risk of many chronic diseases. The Healthy Weighy Checklist- is Weight and dietary considerations resource coonsiderations only for individuals but dietarry for those helping others stay Natural fitness supplements Parents, xnd, teachers, Weight and dietary considerations Detoxification benefits, Injury prevention tips considefations, public health practitioners, business and community leaders, and healthcare policymakers. Calories matter for weight-and some foods make it easier for us to keep our calories in check. Healthy eating is a key to good health as well as maintaining a healthy weight. The Nutrition Sourcea companion website to The Obesity Prevention Source, also offers a quick guide to choosing healthy drinksas well as recipes and quick tips for eating right. Age, gender, body size, and level of physical activity dictate how many calories you need each day to lose weight or to stay at a healthy weight. Conaiderations has Injury prevention tips detary worldwide epidemic. In fact, global prevalence Recovery nutrition for endurance obesity consderations tripled Weight and dietary considerations and Overweight is defined as a BMI dirtary 25 and In Asian populations, the risk for weight-related diseases begins to consdierations at lower BMI ranges, Weight and dietary considerations with other populations, so overweight among Asians is commonly defined as a BMI of 23 to While genetics may predispose an individual to elevated body weight, diet and lifestyle are the major modifiable contributors to obesity. The number of people with overweight and obesity in the US increased by one-third between andand the rise in incidence of obesity since the s has been attributed to larger portion sizes and increased availability of high-calorie foods such as meat, cheese, and soft drinks.