What to Eat Based On Your Sex and Age

When establishing a personalized diet professional nutritionists take into consideration your age, sex and lifestyle. We are all different and something that works for someone might not work for someone else. Here are some tips on how to adapt and create a personalized diet and nutrition:

Teenagers: need lots of fats, about 35% to 40% of all the calories needed daily should be taken from fats. Fats are necessary for the transportation and absorption of liposoluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K. Unsaturated fats, vegetable fats and fish oil, are important sources of essential fatty acids (Omega 3 and Omega 6). Ideally teenagers would take the necessary daily fats from fatty fish, vegetable oils, avocado and other oily vegetables, nuts and seeds. But in reality that is not always possible. But they should start eating right and getting healthy eating habits that will stay with them for the rest of their life.

Men: have the tendency to eliminate some nutrients and exaggerate others in their daily nutrition. That is why men should learn to strike a balance when it comes to their diet. All humans need a balanced intake of vitamins and minerals, carbohydrates, proteins, dietary fibers and fats to function correctly. If you suffer from heart and cardiovascular diseases, a healthy balanced nutrition will bring you a long way towards curing them. Eating to many saturated fats leads to an increased cholesterol level, increasing the risk of cardiovascular diseases. That is why men especially but not only should reduce the intake of saturated fats and increasing the eating of healthy saturated fats. There are good fats and bad fats. You just have to eat more of the good kind.


Women: over the age suffer of osteoporosis. 1 in 3 women suffer from osteoporosis because of a chronic lack of calcium and vitamin D. Osteoporosis is the diminishing of the bone density increasing that way the predisposition of bone fractures. To reduce the risk of getting osteoporosis women need to have a nutrition rich in calcium and vitamin D. Vitamin D is the one that fixates calcium in the bones. You get vitamin D by sunbathing but not in sufficient quantities. You need to get more vitamin D by eating foods containing it like milk, liver and some light fish.

Elderly persons: studies made in Europe showed that 6 of the 7 factors related to premature death were directly related to unhealthy eating habits and an unhealthy lifestyle. The causes of death were: high blood pressure, high cholesterol, obesity, eating few fruits and vegetables, couch potato living, drinking too much alcohol and smoking.

The more you advance in life the more you need to adopt healthier eating habits and a healthier lifestyle. If you don’t you will get cardiovascular diseases and sugar diabetes. You must reduce the intake of saturated fats and eat more saturated fats and light foods. That way you will enjoy a healthier life and you will have more fun daily.

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