Published: 2026-01-23
Updated: 2026-01-23
Editorial note
Map of Health content is prepared with an evidence-based approach. References are provided for transparency.
Medical disclaimer
This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. If you have an urgent medical concern, seek immediate care.
"The foundation of a healthy life is laid in the kitchen. However, our needs constantly change from infancy to old age. Here are some things you should pay attention to at different stages of life, according to scientific data:"
1. Infancy and Childhood (The Foundation of the Future)
- Avoid Sugar: Low sugar intake during the first 1,000 days of life reduces the risk of heart disease by 20% and stroke by 31% later in life.
- Growth Energy: Children need healthy fats for high energy and iron and iodine for brain development.
- Bone Health: Calcium sources like yogurt, milk, and cheese, and vitamin D from fish and eggs are critical during this period.
2. Teens and Twenties (The Habit Window)
- Muscle and Bone Development: Although growth slows, the body still requires high levels of calcium, vitamin D, and iron.
- Mediterranean Diet: A diet focused on vegetables, legumes, and olive oil protects not only physical health but also mental health, reducing the risk of depression.
- Fertility: A plant-based diet at this age positively impacts future reproductive health.
3. Middle Age (Preparation Period)
- Menopause and Change: In women, decreased estrogen can lead to increased muscle loss and visceral fat accumulation. Increasing protein intake is important during this period.
- Heart-Friendly Fats: Omega-3, found in fatty fish like salmon, protects vascular health and reduces inflammation.
- Healthy Aging: Legumes, whole grains, and low-fat dairy products can help you reach 70 without chronic diseases.
4. Old Age (Protection and Balance)
- Low Calorie, High Nutrient: Calorie needs decrease due to reduced activity, but the need for calcium and vitamin D increases.
- Combating Muscle Wasting: High-quality proteins (fish, eggs, legumes) should be consumed and supported by healthy carbohydrates.
- Gut Flora: Fiber-rich foods and polyphenols (fruits and vegetables) increase beneficial bacteria in the gut, creating a shield against Alzheimer's and stroke risks.
In summary: Avoiding processed foods and eating a plant-based diet is a common golden rule at all ages.
