Food scale target: how much food should I eat by age, gender, and activity?

Food is the fuel of our body. It provides us energy which helps as to do all kind of work.  Besides, it affects our body and mind to function correctly in every stage of our life. It keeps us safe from various type of diseases and other health-related problems. But eating wrong foods can do the opposite. On the other hand, all kind of foods is not suitable for all. We need variation in diets based on our age, gender, and activity.  So, it is vital to follow a food target scale to stay fit.

Food scale target by age, gender, and activity:

Here we give some idea about amount of food you need to eat to stay fit and healthy. Let’s know…

How much food need to eat my kid at age 5 to 10?

The 5 to 10-year age is an essential time of human’s life because at this time we start eating the solid foods. However, most of the 5 to 10-years aged kids eat slowly and waste a large percentage of their meat. Besides, as the kids are much active in this time, they burn more calories at this time.

A 5 to 10-year kid need at list 1500-2000 calorie every day.  Vegetables, fruits, grain foods like (bread, pasta, rice, corn, etc.), low-fat dairies (cheese, milk, yogurt, etc.), and protein (various meats, fish, chicken, nuts, etc.) are suitable for 5-10 year kids.

How much need to eat at age 10 to 20?

10 to 20 is the time when we start to become a perfect human being. We go out first at this time, know the world, make new friends, and do a lot of things in this period. As a result, our body consumes a lot of calories in this period. A moderately active person needs around 2000-2800 calories in this age.

To fulfill the quantity of calorie a teenager need around five to 10 servings per day. The meals must include at least three protein-rich meals, at least two servings of fruits and fat every day.

What amount of need to eat at age 20 to 25?

At 20-25-year age, a person starts living their full adult life. In this time, most of them finish college, start job, date and marry someone. So, he needs to tackle a lot of issues physically and mentally. As a result, most of them become irresponsible about health. A 25 years old person need 2000 to 3000 calories.

Recent studies show that almost 3 out of 4 persons of this age are overweight. So he should always try to skip foods that contain fats.  A 25-year person needs at least three major meals and at least two snacks every day to stay well. The meals and lunch should include vegetables, grains, milk, and meats.

At age 25 to 50, what should target food scale?

The 25 to 50 is the middle part of our life. In this period, our body starts changing slowly, and it loses the ability to reduce fat. So, you must be careful about what you eat during this time. Generally, in this age, a person needs 2400 to 2800 calories based on his activity.

In this time, you must take diet plan earnestly to live the rest of living happily and disease free. Eat meals you usually are eating previously but stop eating unhealthy processed foods. Try to eat natural foods as much as you can.

At age 50 to 80, how much need to eat?

The 50 to 80 is the ending years for most of the peoples. In this age, they body start to become weak. Besides, the bones and other health mechanics begin to working less.

A moderately active 50 years plus person require around 1600 to 2000 calories. Fats are dangerous for this age. But they need to eat foods which contain solid fats like omega three fatty acids. Protein is must for this age range to stay strong.

What is the food scale target for women runners?

Women runners need appropriate and specific nutrition. They need proper foods to stay constant at the time of training. Most of the female runner run to lose weight. But most of them fail to touch their goal because of eating wrong. The women runners must have a notorious diet plan to fulfill their body needs.

Runners body burns more calories than the average peoples. As a result, they need to eat foods which contain enough calories, antioxidant, protein, etc. A runner diet should include salmon fish, cherry fruits, kale, skim milk, banana, soy, oatmeal, green tea, etc. foods.

Which target food scale should follow male runners?

Running consume a lot of energy. As a result, they need to eat a lot every day to keep them with the pace. A male runner should primarily focus on foods like fruit, vegetables, grains, and legumes. There is a wrong idea about drinking for the runner. They think the sports drink is right for their bodies. Though it helps to get energy first, it contains a lot of sugar. So, the runners should ignore the sports drinks and drink enough water.

Protein is the most critical health factor for the runners. It helps the body to repair and shape muscle. So, the diet plan of runners should include protein-rich products like wild fish, poultry meats, nuts, seeds, legumes, etc.

What amount of nourishment needs to eat in pregnancy?

Pregnancy is the only time when your eating habits straightly affect another person. So, nutritional food is essential for you and your baby at the time of pregnancy. A well balanced nutritious eating plan will be the best gift that you can give to your baby.

A pregnant person needs additional calories, calcium, folate, and iron excluding her daily requirements. The pregnant person should also eat enough vitamin A, vitamin C, vitamin B6, vitamin B12, vitamin D, etc. You will not need to be worried extra weight in this period.

How much food should I eat a day to maintain a healthy weight?

How much food we need depends on our age, gender, and activity. But there are some foods which are suitable for all types of people. But there are some foods too which should be avoided by everyone. Sugary drinks, carbohydrate, processed foods, fruit juices, etc. are bad for health.

To maintain good health, you will need to know the calorie requirements for your body. Different foods have different quantity of calories in it.  You can know it from the above paragraphs. You will also need to drink enough water to maintain a healthy weight.

How much food should I eat to lose weight?

You will consume weight if you get more calories than you burn off. So, if you want to lose weight, you will need to intake fewer calories and increase the burn of calories. You can expand the burn of calories by increasing your activity level. You can also eat foods which contain lower quantity of calories to lose weight.

Foods that contain oil, sugar, and starches are the main source of fat. You will need to remove the foods which contain those to lose weight. Exercise also plays a vital role in losing weight.

How much food should I eat to gain weight?

Gaining weight is more comfortable than losing weight. But eating much is not the way to get weight. Instead of it, you will need to follow a routine based dieting to gain weight. Your diet list must include calorie-rich foods like meats, nuts, dry fruits, grains, dairies, etc. They are energy dense foods and help to gain weight quickly.

You can increase the number of your meals to gain weight quickly. Eat fewer foods but eat more often to get weight. Sleep and exercising are also important for gaining weight.

What should I eat for breakfast?

Breakfast is an integral part of our meals. Eating the breakfast will give you energy for the whole day, lower the chance of blood pressure, and diabetes. But eating wrong food will make you feel lazy and also increase the risk of lingering diseases.

Try to select foods which contain antioxidants, protein, gluten, etc. Some of the best foods breakfast are eggs, Greek yogurt, coffee, oatmeal, chia seeds, berries, nuts, green tea, protein shake, fruits, etc.

What should I eat for lunch?

The launch is the super important meal which keeps the glucose level efficient, which is known as the fuel of our body. It helps us to stay energetic up to afternoon.  The best time to eat launch is 12 am to 1 pm. The launch must include foods which contain carbohydrates.

Some of the best food for launch are eggs, chicken, tuna, salmon, mackerel, etc. Try as much as possible to eat fresh foods in the launch. The processed foods like burger, pasta, fries, and old foods.

What should I eat for dinner?

Our ancestors have had one meal every day, and that is dinner. So, the dinner is an essential part of our ethos and evolution. Dinner is especially crucial for those who want to gain weight. Most of the time we want to bed after eating dinner, and we take rest. We burn fewer calories in that time, and as a result, we gain weight. You can eat anything at the dinner if you aim to gain weight.

It is not a good idea to skip dinners if you aim to lose weight. Rather than that, you can eat green salads, whole grains, lean protein, etc. and go to bed 2 or 3 hours after eating.

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