What to eat in every decade, according to a sports team dietitian
While most people are aware of the importance of eating healthily throughout life, not everyone might realise it's as important to tailor what you eat according to your life stage.

Accredited Australian dietitian, Jessica Spendlove, revealed that adjusting what you eat as you move into each separate life phase can help to keep you healthy, keep up your bone mass and ensure your body is functioning well.
From keeping up your calcium levels throughout childhood and adolescence right the way through to upping your protein as you move into your fifties and sixties. 


For Ms Spendlove - who is the dietitian for countless top Australian sports teams - childhood and adolescence are the 'key phases' of our lives:
'Some 50 per cent of our bone mass is put down in this age group - between ages 9 and 12 for girls, and 12-14 for boys,' she told Daily Mail Australia.
'Therefore calcium is of huge importance.'
The expert recommends that children and teenagers make sure they're getting between three and four servings of calcium each day - or 1300mg - as well as their correct daily intake rates for fruit, vegetables and wholegrains.
'The other important nutrient at this age is Vitamin D,' she said - 'which you can get from the sun'.
'It's of equal importance to ensure they're eating enough for their activity levels, which can be high at this age group.'


By the time we move into our twenties and thirties, we often finding ourselves busier than ever. 
Which is why, according to Ms Spendlove, we need to 'look after ourselves'.
'Fruit, vegetables and fibre are all of crucial importance here,' she explained - 'even when we're eating on the go'.
Try increasing your intake of fruit to two servings per day, and make sure you're getting 5-6 servings of vegetables and 4-5 servings of grains.
When it comes to protein, get 2-3 serves and make sure you're still getting between 2 and 4 servings of calcium - as you are still building your bone mass. 


As you move into middle age, Ms Spendlove said you will face big hormonal changes - predominantly the menopause. 

'At this age group, it's important to eat antioxidant-rich foods,' she said. Think colourful fruit and vegetables such as blueberries, goji berries, cranberries and dark chocolate.

'You also need to think about eating foods which aren't as energy dense as you might not be exercising as much in middle age and there is a big reduction in metabolic rate.'
Keep your portions low and eat two servings of fruit as a minimum each day as a general rule of thumb.


In your sixties and seventies, it's likely that you'll have slowed down a little in pace.

This is where protein becomes key to leading a healthy life. 

'New research suggests we may need to eat more protein as we age,' Ms Spendlove advised.

'A good way to do this is by making sure there is protein in every single meal and snack you eat, and ensuring you're opting for nutrient-dense foods.'

The dietitian concluded by saying that, in general, you might need to cut down on your food portions as you get older too - due to levels of activity.

'When you get older, you also need to think about calcium levels again,' she said.

'The recommended daily intake for calcium for women 51 years and older, and men over 70 years of age, is 1300mg.'

Daily Mail