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Healthy Diets at All Stages of LifeWe need essential amino acids, carbohydrate, essential fatty acids, and 28 vitamins and minerals to sustain life and health. However, nutritional needs vary from one life stage to another. For example, recommended nutrient intakes change as we grow from childhood into adulthood, and in elderly persons some nutrient needs (e.g., vitamin D) increase, while others (e.g., energy and iron) are reduced.
Changing Nutrient Needs Through the Life Cycle |
Life Stage |
Change in Nutrient Needs |
Pregnancy* |
Increased requirements: energy, protein, essential fatty acids, vitamin A, vitamin C, B-vitamins (B1, B2, B3, B5, B6, B12, folate, choline) and calcium, phosphorus**, magnesium, potassium, iron, zinc, copper, chromium, selenium, iodine, manganese, molybdenum |
Lactation* |
Increased requirements: vitamins A, C, E, all B-vitamins, sodium, magnesium**
Decreased requirements: iron |
Infancy, childhood* |
Increased requirements: energy, protein, essential fatty acids |
Adolescence* |
Increased requirements: energy, protein, calcium, phosphorus, magnesium, zinc (females only) |
Early adulthood (ages 19-50) |
Increased requirements for males: vitamins C, K; B1, B2, B3, and choline; magnesium, zinc, chromium, manganese
Increased requirements for females: iron |
Middle age
(ages 51-70)* |
Increased requirements: vitamin B6, vitamin D |
Elderly
(age 70+)* |
Increased requirements: vitamin D
Decreased requirements: energy; iron (females only) |
* Relative to adult requirements for those 19-50 years of age (and on a per-kg basis for macronutrients).
** Applies only to individuals under age 18.
For detailed nutrient recommendations, see chapters on Macronutrients and Micronutrients.
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