Your nutritional needs change as you move through life. From infancy to older age, each stage presents unique challenges and opportunities to support your health through the foods you eat.
At Berkeley Medical Centre, our patients often ask how to adjust their diet for better health at different life stages. That’s why we have created this guide to help you understand how eating well across the lifespan supports your body and mind. Whether you are a parent, teenager, expectant mother or older adult, this article will help you make informed, healthy choices that align with your life stage.
Core Nutritional Needs: What Every Age Group Should Include
No matter your age, your body benefits from a consistent foundation of essential nutrients. According to the Australian Dietary Guidelines, your daily diet should include:
- A variety of vegetables, fruits, whole grains and lean proteins
- Daily water intake to stay hydrated
- Carbohydrates as a key energy source
- Healthy fats (from oily fish, nuts, seeds, avocado)
- Adequate protein to repair and maintain tissues
- Key vitamins and minerals such as iron, calcium and zinc
- Plant-based foods rich in antioxidants and phytochemicals
Infant Nutrition: Feeding Babies from Birth to 12 Months
During the first year of life, infants experience rapid growth. Nutrition plays a vital role in brain development, immune protection and physical health.
Birth to 6 Months
- Breastfeeding is the preferred option, providing all essential nutrients and hydration.
- Infant formula is a safe alternative when breastfeeding is not possible.
- Avoid water, fruit juice and other fluids unless advised by your doctor.
6 to 12 Months
- Begin solid foods around six months to support growth.
- Prioritise iron-rich foods like iron-fortified infant cereal, pureed meats, legumes and tofu.
- Continue breastfeeding or formula while expanding food variety.
- Introduce one new food every few days to monitor for allergies.
- Avoid honey, added sugar or salt and choking hazards.
Healthy Eating for Toddlers and Young Children
Once children transition to solids, they need support to build healthy lifelong eating habits. Fussy eating is normal consistency and patience are key.
- Offer a variety of vegetables, fruits, whole grains, lean meats, legumes and dairy.
- Make water the main drink; limit juice and avoid sugary drinks.
- Avoid low-fat milk products before age two, as toddlers need higher energy intake.
- Maintain dental hygiene and encourage brushing after meals.
- Repeat exposure is helpful some kids need to see a food 10+ times before accepting it.
Nutrition for School-Aged Children and Early Teens
As children grow and attend school, they need steady energy and nutrients to support learning, growth and activity.
- Prioritise nutrient-dense foods like wholegrain cereals, lean protein, dairy, vegetables and legumes.
- Ensure adequate calcium intake to support growing bones.
- Reduce intake of ultra-processed foods high in sugar and sodium.
- Encourage daily physical activity and minimise screen time.
- Support healthy snack choices to maintain energy levels throughout the day.
Teenagers and Young Adults: Fuel for Growth and Independence
In adolescence and early adulthood, energy needs increase due to growth spurts and changing lifestyles. However, teens also face increased exposure to processed foods and takeaways.
- Balance occasional fast food with home-cooked, wholefood meals.
- Focus on iron, calcium and folate-rich foods especially important for menstruating girls.
- Maintain hydration and reduce energy-dense snacks.
- Teach basic cooking skills to build food confidence and independence.
- Establish healthy routines around meal timing and physical activity.
Healthy Diet for Adults: Nutrition to Prevent Disease and Stay Energised
Busy adults often deprioritise food quality, but maintaining a balanced diet helps prevent chronic conditions like heart disease, obesity and diabetes.
- Build meals around vegetables, whole grains, lean proteins, legumes and low-fat dairy.
- Keep portions in check and limit alcohol intake.
- Avoid added sugars and salty, processed snacks.
- Stay active and hydrate well throughout the day.
Nutrition During Pregnancy: What to Eat When You are Expecting
During pregnancy, you do not need to eat for two but you do need to increase the quality of your diet.
- Focus on folate, iodine, iron, vitamin B12 and calcium.
- Increase kilojoule intake slightly in the second and third trimesters.
- Avoid alcohol and foods at risk for listeria and mercury exposure.
- Stay active and speak to your GP before starting any supplements.
Breastfeeding and Nutrition: Supporting Milk Production and Energy
Breastfeeding places extra demands on your body. Focus on nutrient-dense foods and hydration to support milk supply and recovery.
- Increase your intake of folate, iodine, calcium and vitamin B12.
- Drink 750–1000ml more water daily.
- Eat small, regular meals and avoid alcohol.
- Vegan breastfeeding mothers should consider a vitamin B12 supplement.
Menopause and Nutrition: Managing Hormonal Changes with Food
During menopause, hormonal shifts can impact your metabolism, bones and cardiovascular health.
- Include plenty of calcium-rich foods (milk, tofu, yoghurt) to protect bones.
- Try phytoestrogen-rich foods (soy products, flaxseed, legumes) to reduce hot flushes.
- Keep meals low in saturated fat, salt and added sugar.
- Combine nutrition with regular strength and weight-bearing exercise.
Nutrition for Older Adults: Healthy Ageing Through Food
As you get older, your appetite may decrease, but your nutritional needs remain high.
- Prioritise nutrient-dense foods: lean protein, legumes, dairy, fruit, whole grains and vegetables.
- Choose high-fibre foods to support gut health.
- Drink water throughout the day.
- Spend time outside for vitamin D exposure.
- Join community meals or social groups to boost food enjoyment and intake.
Final Thoughts: Nutrition Is a Lifelong Journey
Good nutrition is not just about one stage of life it is about how you support your body over time. Whether you are feeding a baby, fuelling a teenager, or managing your health in retirement, eating well at every age sets the foundation for a healthier future.
At Berkeley Medical Centre, our GPs and allied health team work with you to personalise your care. We offer support for:
- Child development and nutrition
- Pregnancy and breastfeeding health
- Chronic condition management
- Weight management and meal planning
- Healthy ageing strategies
Ready to eat well for your age? Book a consult with your GP or ask about a referral to our trusted dieticians.