Good health starts with eating the right proportions for each age group. In addition to providing complete nutrition, it also contributes to sustainability by ยูฟ่าเบท reducing the amount of food waste.
Nutrition according to age: How to eat just the right amount
Eating food appropriate proportions for your age is not only about health, but also effectively reduces food waste. Ms. Tharinee Chanthakong, a professional dietitian at Vimut Hospital, revealed that the main nutrients that are necessary are those that provide energy to the body, namely carbohydrates, protein, and fat. Secondary nutrients, namely vitamins and minerals, play an important role in helping the body function normally. In each age group, the body requires different amounts of nutrients.
School children
They should receive the right amount of food for good growth and development, including:
- Rice flour 6-8 ladles
- 4 ladles of vegetables
- 3 parts fruit
- 6 tablespoons of meat
- 2-3 glasses of milk per day
Working age
You should get 1,600-2,400 calories per day.
- Divide into 8-12 ladles of rice and flour.
- 6 ladles of vegetables
- 4-6 portions of fruit
- Meat 6-12 tablespoons
- 1 glass of milk
- Sugar and oil should not exceed 6 teaspoons per day.
- No more than 1 teaspoon of salt per day.
Elderly
- You should choose easily digestible foods.
- Emphasis on unpolished rice
- Lean meat, especially fish and eggs
- Green leafy vegetables high in magnesium
- Drink 6-8 glasses of water per day.
- You should consume 1,400-1,800 calories per day depending on your activity level.
Eat just the right amount to reduce food waste
In addition, choosing the right and appropriate foods can help reduce the amount of food waste, which is a major factor in destroying the environment. The latest report from the Food Waste Index 2024 by the United Nations Environment Program (UNEP) revealed that Thai people create an average of 86 kilograms of food waste per person per year, or about 240 grams per day, which is the second highest in ASEAN and higher than the world average of 79 kilograms per person per year. Currently, the United Nations has set a target for all countries to reduce the amount of food waste by 50% by 2030.