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Nutrition needs vary across different age groups, and understanding these requirements i s crucial for maintaining optimal health. Here's a breakdown of the essential nutrients and dieta ry guidelines for various age groups: Infant Nutrition (0-1 year) - Breast milk is recommended exclusively for the first six months,

with continued breastfeeding up to two years or beyond. - From six months, breast milk should be complemented with nutrient-dense foods, avoiding added salt and sugars ¹. Toddler Nutrition (2-4 years) - *Caloric Needs*: 1,000 to 1,600 calories, depending on growth and activity level. - *Protein*: 2 to 5 ounces. - *Fruits*: 1 to 1.5 cups. - *Vegetables*: 1 to 2 cups. - *Grains*: 3 to 5 ounces. - *Dairy*: 2 to 2.5 cups ². School-Age Nutrition (5-10 years) - *Caloric Needs*: 1,200 to 2,000 calories, depending on growth and activity level. - *Protein*: 3 to 5.5 ounces. - *Fruits*: 1 to 2 cups. - *Vegetables*: 1.5 to 2.5 cups. - *Grains*: 4 to 6 ounces. - *Dairy*: 2.5 cups. Adolescent Nutrition (11-17 years) - *Caloric Needs*: 1,400 to 3,200 calories, depending on growth and activity level. - *Protein*: 4 to 7 ounces. - *Fruits*: 1.5 to 2.5 cups. - *Vegetables*: 1.5 to 4 cups. - *Grains*: 5 to 10 ounces. - *Dairy*: 3 cups. Adult Nutrition - Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. - Limit intake of added sugars, saturated fats, and sodium. - Aim for ¹: - *Fruits and Vegetables*: At least 400g (5 portions) daily. - *Fats*: Less than 30% of total energy intake. - *Sugars*: Less than 10% of total energy intake. - *Salt*: Less than 5g daily. A well-balanced diet, combined with regular physical activity and a healthy lifestyle, can help prevent chronic diseases and support overall well-being.