There are some rules of healthy eating that apply to everyone. Eating a balanced diet with plenty of fruit and vegetables, plus protein and carbohydrates, helps to give you all the nutrients, vitamins, and minerals that your body needs to grow and repair itself.
As you get older some of your body's needs will change, and you'll have to alter your diet accordingly. This may be because you've stopped growing; you have particular health problems; or because the amount of exercise and movement you do has changed.
Children
Encourage your children to eat a balanced diet from an early age. Include 5 portions of fruit and vegetables every day, and get them to try new foods regularly.
Calcium is important for growing bones and teeth, so make sure they get enough cheese, milk and yoghurt.
Lots of vitamin D will help calcium be absorbed into the body, and you can find it in margarine and oily fish.
Sources of iron for healthy blood include meat, fish, and pulses such as lentils.
To protect your children's teeth, limit sweet foods such as cakes and chocolate to treats. For a sweet dessert give them a choice of interesting fresh fruits.
Teenagers
Many adults think teenagers will always pick junk food even if healthy options are available, but most teens are actually very concerned about their appearance, so emphasise the health benefits of eating well.
Although you're unlikely to stop them having the odd burger or doughnut, while they are at home you can encourage teenagers to snack on a piece of fruit or some vegetable sticks instead. Why not try taking them fruit juice and raisins, rather than fizzy drinks and crisps, while they are doing homework or revising.
Iron is particularly lacking in most teenage diets, so include plenty of meat, fish, or pulses, especially for older girls.
Adults
Eating well will keep you healthy and reduces your risk of developing conditions such as heart disease. As an adult you'll also need fewer calories than you did as a teenager.
Avoid putting on too much weight by choosing low fat options, and keep your cholesterol levels down by eating unsaturated fats (such as vegetable oils) rather than saturated fats (such as solid butter).
Choose lean cuts of meat and when you cook, and grill rather than fry your meat or fish.
For over-18s, alcohol becomes an additional source of calories and associated health risks, so try not to exceed the recommended limit of 3-4 units per day for men, and 2-3 for women.
Older people
It's never to late to start some healthy eating habits. You may need to eat less than you used to, if you are not as active, but still aim to have at least three well-balanced meals each day. You might find it suits you to have smaller but more frequent meals.
Eating foods that are rich in fibre, such as vegetables, beans, oats and fruit will help to prevent constipation. Calcium-rich foods such as milk and cheese are also useful at preventing brittle bones (particularly important for women after the menopause).
Blood pressure seems to increase with age, so to avoid conditions such as stroke, try to limit your salt intake by watching out for added salt in tinned foods and prepared meals.
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