How the nutritional benefits of foods change as you age2 hours agoJessica BradleyIt’s widely accepted that following a balanced diet is one of the best things we can do for our health. But certain foods are more important at different life stages.During World War Two, the British government introduced a rationing policy that allowed families a weekly allowance. The idea was to allow people to meet their nutritional needs while ensuring food could be distributed equally across the nation.Sugar was one of the foodstuffs that was rationed. Individuals were allowed around 8oz (227g) of the sweet stuff per week. Much to their chagrin, children under two years old weren’t allocated any, however.When sugar rationing ended in 1953, average sugar intake of adults doubled. Little did people know at the time, but this would allow scientists in the future a great opportunity to pinpoint the effects of early sugar consumption on our health.In a 2025 paper, a global team of researchers poured through the medical records of 63,000 people born in the UK between 1951 and 1956 – when sugar rationing was in full force. They found that children who were exposed to less sugar in the womb and for the first 1,000 days of life were 20% less likely to develop cardiovascular disease in later life; 25% less likely to develop heart failure; and 31% less likely to have a stroke than children who were allowed to stuff their mouths with sweets after rationing ended.It’s probably not a surprise to learn that this strong relationship between sugar intake and health continues after we’re born. Simply put, eating too many sweet sugary snacks is bad for us no matter what age we are.But with some other foods, the nutritional benefits depend on what stage of your life you happen to be in. Young babies and infants need plenty of the fats present in dairy and whole milk, for example, but such a diet would not be considered so healthy for someone in their 20s and 30s.According to Federica Amati, a nutritional scientist at Imperial College London in the UK, children’s high energy demands mean they need foods packed with nutrients.Serenity Strull/ BBC”In childhood, food is literally building the body and the brain,” says Amati. As well as healthy calories, children also need iron, iodine, and a wide range of vitamins to support immunity, brain development and muscle growth.This means plenty of fruit and vegetables, wholegrains, beans and lentils, good quality fats including nuts and seeds, and minimal ultra-processed foods.”From conception through the first 1,000 days and into the school years, children are growing rapidly and laying down most of their future bone mass,” says Amati. “That’s why calcium and vitamin D are priority nutrients at this stage; they’re essential for normal bone development and for achieving a healthy peak bone mass, which reduces the risk of osteoporosis and fractures later in life.”There’s good evidence that eating the right foods in childhood can benefit hea Read More