EAT FOR YOUR AGE - LIVE WELL AT ALL AGES

As we grow older our interests, priorities and eating habits all change, so it's no surprise that our nutritional needs do also. The core principles of a healthy, balanced diet remain the same at 25 or 65, but we do need specific nutrients as we go through different life stages.

It's important to have a healthy, balanced diet throughout life, but different nutrients can help maintain health at specific ages. 

FOR YOUR BUSY 20S & 30S:

START MAKING TIME Life is busy for most women aged 20-30 and healthy eating is often way down the list of priorities. The National Diet and Nutrition Survey found that a high percentage of women in this age band failed to meet the recommended daily intake for several key nutrients, including calcium, folic acid and iron - and only 4% of women aged 19-24 consumed their 5-a-day target for fruit and vegetables.

Our bones continue growing until our late 20s, so a lack of calcium at this stage will greatly increase the risk of osteoporosis later in life. It's also not uncommon for people in this age group to skip breakfast, meaning that fibre intake is usually low, which can lead to diverticular disease later in life.

This group may often eat salt-laden processed foods, which can increase the risk of blood pressure problems. Folic acid is especially important for women planning to become pregnant too, because it helps to prevent spina bifida.

GO FOR...

CALCIUM To ensure you're getting the required amount of calcium, you need to eat 3 servings from the dairy group each day (1 serving = 200ml milk, 1 small pot yogurt, 30g cheese). If you don't eat dairy, you should include products like Tropicana calcium-enriched orange juice.

FIBRE Make time for breakfast. Fortified wholegrain cereal with semi skimmed milk and a glass of fruit juice will provide fibre and several key vitamins.

LOW SALT Check information on the back of the pack before you buy ready meals or sandwiches - for a main meal you should aim to eat no more than 2.5g salt (and no more than 6g a day). If you have ready meals, add an extra serving of vegetables.

FOLIC ACID Good sources of folate include fortified breakfast cereals (which also include iron), dark green leafy vegetables and oranges.

IN YOUR 40S:

EXERCISE AND IRON ARE IMPORTANT At this time of life many people still take their good health for granted and healthy eating and exercise are often put on the back burner. But as we grow older, good nutrition and regular exercise become even more important - now is the time to invest in your future good health. A diet rich in antioxidants will help protect against problems like heart disease, Alzheimer's, cataracts and certain types of cancer.

After the age of 40, the metabolic rate (the speed at which the body burns calories) drops, but the drop is very modest and the real reason many people in this age bracket start to suffer from middle-aged spread is a lack of exercise. 

Excess weight will increase the risk of health problems like heart disease, diabetes and osteoarthritis and the longer you wait before you tackle the problem the harder it becomes - nip any weight gain in the bud now before it becomes a serious problem.

One in four women in their 40s have low iron stores, which can contribute to the 'tired all the time' syndrome. 

GO FOR...

ANTIOXIDANTS Fruit and vegetables are the best source of antioxidants - make sure you eat at least 5 a day and a good variety of different produce.

IRON Liver and lean red meat are the best and most easily absorbed form of iron, so try to eat red meat at least twice a week (you don't need to eat huge portions, 100g is enough). If you don't eat meat, choose a fortified breakfast cereal and eat plenty of green leafy vegetables.

IN YOUR 50S:

WATCH YOUR FAT LEVELS Health problems, such as raised cholesterol, high blood pressure and type 2 diabetes are more common in this age group. A low-fat, low-GI diet, which includes plenty of fruit and vegetables, is the best way to prevent and treat all of these problems.

The decline in oestrogen levels that accompanies the menopause accelerates the loss of calcium from bone, which increases the risk of osteoporosis or brittle bones. To counteract this, it's important to eat at least three servings of low-fat, calcium-rich foods each day. Working some regular weight-bearing exercise, such as walking, into your routine will also help to keep bones strong.

In your 50s, your joints may also start to become a bit stiff and sore. Studies have shown that taking a supplement of glucosamine combined with chondroitin can help to relieve joint pain and prevent further damage.

If you don't eat at least one serving of oil-rich fish each week, you should also think about taking an omega-3 supplement to help thin the blood and reduce the risk of heart attack and stroke.

GO FOR...

CHOLESTEROL-LOWERING FOODS Get your cholesterol and blood pressure checked. If you have high cholesterol, swap to a cholesterol-lowering spread or one of the mini drinks or yogurts.

SOYA Eating 25g of soya protein a day can help reduce blood cholesterol levels. Phytochemicals in soya beans, and products made from them, may also help reduce many of the unpleasant symptoms associated with the menopause. Use tofu instead of chicken in stir fries and pour calcium-enriched soya milk on your cereal.

OMEGA-3 FATS To keep bones and heart healthy, go for canned salmon rather than canned tuna as salmon is rich in omega-3 fats and calcium.

60 & OVER:

VITAMINS ARE VITAL As we grow older, various physiological and psychological changes occur which have a direct effect on nutritional requirements. The body becomes less efficient at absorbing and using many vitamins and minerals. Long-term use of prescription drugs can reduce the absorption of certain nutrients.

At the same time, many people find that as they get older their appetite decreases. Since the need for vitamins and minerals stays the same, or in some cases increases, it becomes even more important that the food we eat is healthy and nutritious.

Digestive problems, like constipation, piles and diverticular disease, are more common in this age group. A high-fibre diet can help, but in addition to upping your fibre intake you need to make sure you're drinking plenty of water, otherwise the fibre can't work. Some types of probiotic yogurt can also help with constipation.

Our sense of smell and taste becomes less acute as we get older, but don't fall into the trap of adding extra salt to your food - use herbs, spices and other flavourings such as garlic, lemon juice, flavoured vinegars or mustard.

You need to ensure that you include plenty of foods rich in B12. If you've suffered a heart attack, you should increase your intake of oil-rich fish so you're having at least two servings a week, and talk to your doctor about taking a fish oil supplement.

Like calcium, vitamin D is important for good bone health. The body can make vitamin D by the action of sunlight on the skin, but as people get older they tend to spend less time outside, so make sure your diet contains at least 10 micrograms of vitamin D.

GO FOR...

FIBRE Choose a wholegrain breakfast cereal, like porridge or whole meal or whole wheat bread and eat plenty of fruit and vegetables. 

VITAMIN B12 Meat, fish, eggs, dairy products and fortified breakfast cereals all contain vitamin B12.

VITAMIN D Small amounts of vitamin D are found in margarine, eggs and oil-rich fish. Vitamin D can also be made by the action of sunlight on the skin so when the weather is warm, expose your arms and face to the sun for at least 20 minutes a day. 

10 STEPS TO A HEALTHY HOLIDAY

Avoid food poisoning, travel sickness and a host of other common holiday ailments with our ten tips for a healthy holiday.

STAY SAFE THESE HOLIDAYS

A well-planned diet and a first aid kit of supplements won't necessarily spare you from holiday health upsets - but they will reduce your risk of some common complaints. Have a look at your holiday itinerary, and consider adding the relevant items to you shopping list. 

1. TAKE SUPPLEMENTS

One in four people travelling abroad will suffer from traveller's diarrhoea, so if you are prone to it you might want to start taking a probiotic supplement or sip a probiotic yogurt drink three weeks before you travel. 

2. GO GINGER

Travel sickness isn't much fun, so avoid heavy meals for at least two hours before travelling or if you have to eat, choose dry snacks like crackers or ginger biscuits - studies show ginger root may reduce motion sickness. Avoid dairy products, salad and fruit, which can be acidic. Ginger capsules can also be taken.

3. DRINK WATER

If you're flying, remember that the air that you breathe on the plane is drier than normal, so it will increase your risk of dehydration, which in turn will make jet lag worse. Drink plenty of water, at least 200ml for every hour you're in the air. It's probably best to stick with still water rather than fizzy, which can leave you feeling bloated. 

4. PREVENT DEEP VEIN THROMBOSIS

Avoiding dehydration on a flight also reduces the risk of deep vein thrombosis (DVT). If you don't eat oil-rich fish such as mackerel regularly, take an omega-3 fatty acid supplement for several weeks before travelling. 

5. DON'T DRINK AND FLY

If you have problems sleeping on a long-haul flight, avoid the temptation to use a few drinks as a nightcap. You'll feel the effect of alcohol faster and you're more likely to get a hangover. Pack a few herbal teabags in your hand luggage in case you can't get decaffeinated tea or coffee onboard. 

6. PILE UP ON CARBS

The right food can help you adjust to a new time zone and reduce jet lag after a long-haul flight. A carbohydrate-rich meal such as pasta will increase production of the neurotransmitter serotonin in the brain and make you feel sleepy. If you need to stay awake, choose a protein-rich meal such as a cheese omelette. 

7. STOCK UP ON SELENIUM

Studies suggest that selenium can help prevent sun damage to skin cells. Brazil nuts are one of the richest sources of selenium - just four nuts provide more than the recommended daily amount. Beta-carotene (found in red and orange fruit and vegetables), lycopene (found in tomatoes) and lutein (found in kale, papaya and spinach) may also help to protect your skin from within. 

8. PREVENT PRICKLY HEAT

Prickly heat can turn a hot summer's day into an itchy nightmare. Some people find that taking a supplement of quercetin, a natural antihistamine, helps prevent prickly heat by dulling the allergic reaction that causes it. Foods that are naturally rich in quercetin include apples, broad beans, cherry tomatoes, green beans and peas. 

9. DRINK LOTS OF WATER

Drink plenty of water, even if you're not thirsty, in the first few days of your holiday as that's when you are most susceptible to sunstroke - symptoms include fatigue, headache, dizziness, muscle cramps, nausea and vomiting. Check by looking at your urine - it should be a light yellow colour. If it's dark yellow, you need to drink some more water. 

10. WEAR INSECT REPELLENT

Although many people swear by eating lots of garlic and taking a vitamin B supplement to stop mosquitoes and midges from biting, there is no scientific evidence to show that either are effective. Experts believe that whether or not you're a tasty meal option for mossies and midges comes down to genetics, not what you eat, so wear an insect repellent. 

YOUR HEALTHY HOLIDAY SHOPPING LIST

Probiotic yogurt drinks to reduce the risk of traveller's disease.

Ginger capsules for travel sickness.

Omega-3 supplements to reduce to risk of deep vein thrombosis (DVT).

Herbal tea bags to enjoy on your flights.

Brazil nuts or a selenium supplement to help sun-proof your skin.

Quercetin supplement or apple, peas, tomatoes can be taken for prickly heat.

A FAT LOT OF GOOD

High fat intake is often linked with major health problems including obesity and heart disease. It's little wonder then that the Food Standards Agency recommend a low-fat diet for everyone. However, we all need some fat in our diet to stay healthy. Fat is a good energy source and vital for the body to absorb vitamins A, D, E and K. 

The confusing part is that not all fats were created equally - some are better for us than others. What's more, although high in calories, there is evidence that you could burn fat more quickly by changing the type you eat. So how can we get the balance right? 

CHOOSE...

Monounsaturated rather than polyunsaturated oils – olive oil rather than sunflower oil for instance. 

The right balance of 'omegas'. Linoleic acid (omega-6) and linolenic acid (omega-3) are types of polyunsaturated 'essential fatty acids' or EFAs. 

Foods containing omega-3 EFAs - vital for a healthy heart and good lung function, and found in oily fish, flaxseed oil, flaxseeds (linseeds), walnut oil, mustard seeds, pumpkin seeds, leafy green vegetables, grains and spirulina (an algae available as a powder or tablets from health stores). Most of us get enough omega-6 oils from sunflower, safflower and corn oil. 

Foods including almonds, avocado, olive oil, cashew, peanuts, which all contain oleic acid, a component of omega-9. 

Omega-9 also contains stearic acid, found in animal fat, it's a saturated fat, but it is more likely to be used as energy than stored as fat. Crucially, the body can convert it to oleic acid, which is monounsaturated and therefore heart-healthy. 

We all need some fat in our diet to stay healthy, it's a good energy source and vital for the body to absorb vitamins A, D, E and K.

CUT BACK ON

The amount of saturated fats you consume. They can raise blood-cholesterol levels and increase your risk of heart disease. There is no need to stop eating red meat - in fact, if you trim the fat from a piece of meat and it looks lean, it's reasonably low in fat at between 4-8 grams per 100g and likely to be lower in fat than a piece of roast chicken with the skin left on. 

Trans fats. It is now thought that their effect on the body may be worse than saturated fats. Check ingredient labels. If you see 'hydrogenated oil/fat' or 'partially hydrogenated oil/fat' listed, then that product is likely to include trans fats; and the higher up the ingredients list it is, the more trans fats there are likely to be. 

Foods laden with saturated and/or trans saturated and/or trans fats, including biscuits, butter, cakes, cheese, pastries, pies, sausages, ready meals, bought sandwiches and foods containing coconut containing coconut or palm oil, or lard.

Avoid foods including biscuits, butter, cakes, cheese, pastries, pies, sausages and ready-meals. 

KNOW YOUR FATS...

Saturated fats - Found in fatty meat and dairy products. They raise levels of LDL (bad) cholesterol in the blood, increasing your risk of heart disease, so cut back on these. 

Polyunsaturated fats - Found in plants and seafood. Good sources include sunflower, safflower and corn oil. Can help lower levels of bad LDL cholesterol, but also lower a good HDL cholesterol level - which is why it's better to opt for monounsaturated fats such as olive oil. 

Monounsaturated fats - Found in plants and seafood (e.g.: olive oil, oily fish and walnuts). They help to lower bad LDL cholesterol and so protect you from heart disease. 

Cholesterol - There are two types. LDL is the bad cholesterol and HDL is good cholesterol.

Omega-3s - Linolenic acid is found in oily fish, linseed and pumpkin seeds, soya, walnuts and green vegetables. Most of us don't get enough omega-3s in our diet. Omega-6s Linoleic acid is found in sunflower, safflower and corn oil, sunflower and sesame seeds. Most of us get enough omega-6s in our diet. 

Trans fatty acids - Avoid them by cutting out foods containing hydrogenated or partially hydrogenated oils. 

Hydrogenated fats/oils - A chemical process that turns cheap liquid oils such as palm oil, as well as sunflower and rapeseed oil, into solids used in biscuits, cakes, pastries and margarines. It's now accepted that the hydrogenation process produces trans fats that are even more harmful than saturated fat. 

Even though all oils contain roughly the same calories, evidence suggests that different types have different effects on the body.

EAT TO BEAT THE MENOPAUSE

Eating - and avoiding - certain types of foods can make the menopause a lot more bearable. Here's some trigger foods to watch out for:

You may be lucky and sail through the menopause with no problems at all, but a lot of women are affected by some of the symptoms - hot flushes, night sweats, mood swings, low libido, thinning bones, insomnia and forgetfulness. 

Hormone replacement therapy (HRT) has been a lifeline for many women; however studies have shown links between HRT with increased rates of breast cancer, heart attacks and strokes, so alternatives have been sought. 

Many of the symptoms that are associated with the menopause are linked with a drop in oestrogen and progesterone (hormone) levels. For example, oestrogen helps lift our mood so, when levels drop, we may feel depressed. No one yet understands exactly what causes hot flushes but it has been observed that women in Japan have far fewer menopausal symptoms and one theory is that this is because their diet includes a lot of soya. 

So what can you do? Whether or not you decide to take HRT, following the guidelines below won't hurt – and will assist in the pursuit of an all-round healthy lifestyle. 

DIETARY SOLUTIONS:

HOT FLUSHES

Stop eating foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as tea, coffee, alcohol and chocolate, especially at night - they're notorious for setting off hot flushes. 

TIREDNESS 

Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip and leave you feeling tired and drained. Choose fresh fruit instead. 

WEIGHT GAIN 

Many people associate the menopause with weight gain but, as we get older, we need fewer calories. Eating a bit less sounds a simplistic solution but it will help. Eat more starchy complex carbohydrates, such as whole meal pasta, bread and rice, as they will help boost your metabolism so that you burn body fat more quickly. 

DEPRESSION AND IRRITABILITY 

Eat more complex carbohydrates as they will also help to increase serotonin levels, which in turn will help control appetite and make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and to eat little and often to balance your blood sugar.

THINNING BONES 

Avoid fizzy drinks as they often contain phosphates, which can prevent your body taking up magnesium and calcium - important for bone strength.You can help increase the absorption of calcium by taking half a tablespoon each of cider vinegar and honey in a cupful of warm water up to three times a day. And do eat more alkaline foods - vegetables, fruits, seeds, almonds, brazil nuts and yogurt - to help prevent calcium reserves being leached. 

As well as considering a calcium supplement, other vitamins and minerals that are vital for bone formation and/or to help calcium absorption are: magnesium, vitamin C, vitamin D and zinc. Choose a supplement with a combination of these and they will be in the right proportion for maximum effect. Weight-bearing exercise is vital, too. 

Eat more phyto-oestrogens. Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease. 

INCREASE YOU INTAKE OF PHYTO-OESTROGENS BY EATING MORE: 

Soya milk and soya flour

Linseeds

Tofu

Pumpkin seeds

Sesame seeds

Sunflower seeds