HAVE you realised that a diet plan that may have worked for you when you were younger, or that’s working for someone else, isn’t making a dent now, no matter how strict you are? For example, have you been eating less, eating more protein and fewer carbs, and exercising, yet the weight is not falling off?

Dietary needs will vary with age, workout developer Mesha Gaye Wright said, and in general, you should focus on a balanced diet with adequate nutrients. But you should also prioritise certain foods depending on your age, if you want to achieve optimal health.

In your 20s

Prioritise nutrient-dense foods, Wright said. “As you age, consider adjusting portions and including more fibre and calcium. Also, establish healthy eating habits for the future.”

She said to incorporate regular physical activity to support metabolism and overall well-being, and limit processed foods and sugars for optimal energy levels.

In your 30s

“Include a variety of foods for balanced nutrition. Watch portion sizes to maintain a healthy weight. Emphasise whole grains, lean proteins, and healthy fats, and stay hydrated and consider reducing alcohol intake for better health.”

In your 40s

Focus on bone health with adequate calcium and vitamin D. “Be mindful of metabolism changes; consider adjusting calorie intake. Include more fruits and vegetables for antioxidants and fibre. Monitor sugar intake to support metabolism and prevent energy fluctuations,” Wright said.

In your 50s and beyond

Watch salt intake and ensure sufficient protein for muscle health. “Pay attention to heart health, limit saturated fats and sodium and ensure sufficient protein for muscle maintenance. Stay hydrated, and consider dietary adjustments as your metabolism may slow,” Wright said.

Also, prioritise foods rich in omega-3 fatty acids for heart and brain health.