Our nutritional needs change with different life stages. To be fit and healthy, it is important to take into account the extra demands placed on your body by these changes.
To meet your body’s regular nutritional needs, you should consume:
a wide variety of nutritious foods
water on a daily basis
enough kilojoules for energy, with carbohydrates as the preferred source
essential fatty acids from foods such as oily fish, nuts, avocado
adequate protein for cell maintenance and repair
fat-soluble and water-soluble vitamins
essential minerals such as iron, calcium and zinc
foods containing plant-derived phytochemicals, which may protect against heart disease, diabetes, some cancers, arthritis and osteoporosis.
A varied diet that concentrates on fruits, vegetables, wholegrains, legumes, dairy foods and lean meats can meet these basic requirements.