{"id":24374,"date":"2021-05-28T18:30:07","date_gmt":"2021-05-28T18:30:07","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24374"},"modified":"2021-05-28T18:30:07","modified_gmt":"2021-05-28T18:30:07","slug":"how-your-nutritional-needs-change-over-time","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-your-nutritional-needs-change-over-time\/","title":{"rendered":"An RD Shares How Your Nutritional Needs Change Over Time"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/chelsey-amer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chelsey Amer, MS, RDN, CDN<\/a>, discusses how your nutritional needs change over time. Plus: expert insights on evolving dietary requirements and nutritional needs by age group.<\/em>\r\n\r\nNutrition isn&#8217;t constant. As much as it would be great to find a pattern of eating that works for you and stick to it, the truth is that your nutritional needs change with age.\r\n<h2>An Introduction to Nutrition As We Age<\/h2>\r\nThink about it: For the first four to six months of your life, you exclusively eat breast milk or formula to meet all of your nutritional needs.\r\n\r\nFrom there, you begin to add a variety of (chewable) food to your diet as you get older to ensure a variety of nutrients. A one-year-old\u2019s nutritional needs vary from a five-year-old\u2019s, which differs from a teenager&#8217;s.\r\n\r\nEven after you hit puberty, your body continues to undergo countless changes throughout your life. It\u2019s not so surprising then that your nutritional needs as a 50-year-old are different from when you were 20.\r\n\r\n<a href=\"https:\/\/www.humnutrition.com\/blog\/things-that-get-better-with-age\/\" target=\"_blank\" rel=\"noopener noreferrer\">With age comes wisdom<\/a> and years of experience\u2014but it also adds a slew of other health and beauty concerns to contend with, which also contribute to your evolving nutritional needs.\r\n<h2>How Nutritional Needs Change Over Time<\/h2>\r\nHere&#8217;s a closer look at how nutritional needs change over time, including specific developments in dietary requirements by age group.\r\n\r\n<img data-dominant-color=\"9f7e64\" data-has-transparency=\"false\" style=\"--dominant-color: #9f7e64;\" decoding=\"async\" class=\"aligncenter wp-image-24579 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/how-do-nutritional-needs-change-with-age-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man in his 20s tossing a colorful salad in the kitchen to get a variety of nutrients; concept of how your nutritional needs change over time\" width=\"770\" height=\"492\" \/>\r\n<h3>In your 20s&#8230;<\/h3>\r\nYour 20s are the perfect time to establish healthy eating habits. After all, it\u2019s easier to sustain well-ingrained eating habits early on than it is to transform later in the game.\r\n\r\nFor many, your roaring 20s are the first time you may live on your own. With that, you (finally) have complete autonomy over your food choices. As such, it\u2019s a good idea to focus on a well-balanced diet to nourish your body.\r\n\r\nA well-balanced diet entails:\r\n<ul>\r\n \t<li><span style=\"font-size: 1rem;\"><a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_blank\" rel=\"noopener noreferrer\">eating a rainbow of colors<\/a> from vegetables + fruit<\/span><\/li>\r\n \t<li>choosing high-quality proteins, including both animal + plant-based options<\/li>\r\n \t<li>prioritizing <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a> like olive oil, avocado + fatty fish<\/li>\r\n \t<li>adding carbohydrates to your diet (especially high-fiber whole grains and beans)<\/li>\r\n<\/ul>\r\nYour bone mass <a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/healthy-bones-at-every-age\/\" target=\"_blank\" rel=\"noopener noreferrer\">peaks in your mid-20s<\/a>, so it\u2019s also important to get enough calcium and <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-deficiency-what-you-should-know\/\">vitamin D<\/a> during these formidable years.\r\n\r\nSources of calcium include:\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a> products like milk, yogurt + cheese<\/li>\r\n \t<li>fortified plant-based milk alternatives<\/li>\r\n \t<li>tofu<\/li>\r\n \t<li>bone-in canned salmon<\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\" target=\"_blank\" rel=\"noopener noreferrer\">dark leafy greens<\/a><\/li>\r\n<\/ul>\r\nNext, few food sources contain vitamin D naturally. These include:\r\n<ul>\r\n \t<li>egg yolks<\/li>\r\n \t<li>oily fish<\/li>\r\n \t<li>fortified foods<\/li>\r\n<\/ul>\r\nSince natural <a href=\"https:\/\/www.humnutrition.com\/blog\/foods-high-in-vitamin-d\/\" target=\"_blank\" rel=\"noopener noreferrer\">food sources of vitamin D<\/a> are limited, consider adding a supplement, like HUM&#8217;s <a href=\"https:\/\/www.humnutrition.com\/product\/8\/here-comes-the-sun\">Here Comes the Sun<\/a>, to your regimen. (If you also lack calcium in your diet, <a href=\"https:\/\/www.humnutrition.com\/product\/13\/got-calcium\" target=\"_blank\" rel=\"noopener noreferrer\">Got Calcium<\/a> packs this mineral and vitamin D both.)\r\n\r\nLastly, your 20s are also peak childbearing years for women. Even if <a href=\"https:\/\/www.humnutrition.com\/blog\/vitex-for-fertility\/\" target=\"_blank\" rel=\"noopener noreferrer\">trying to conceive<\/a> is far from your mind, you can establish good nutritional stores in the years leading up to getting pregnant. Read: Don\u2019t wait until you&#8217;re ready to conceive to establish healthy eating habits.\r\n\r\n<img data-dominant-color=\"74583c\" data-has-transparency=\"false\" style=\"--dominant-color: #74583c;\" decoding=\"async\" class=\"size-full wp-image-24581 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/Nutrition-for-different-age-groups-lean-protein-in-your-30s-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman in her 30s preparing a balanced meal with lean chicken and vegetables to maintain muscle mass as she ages\" width=\"770\" height=\"494\" \/>\r\n<h3>In your 30s&#8230;<\/h3>\r\nUnfortunately, your metabolic rate starts to decline as early as your 30s. That&#8217;s why it\u2019s essential to maintain lean muscle mass.\r\n\r\nEating <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> at most meals can help <a href=\"https:\/\/www.humnutrition.com\/blog\/health-benefits-of-strength-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">maintain your muscle mass<\/a>. Try to include a variety of animal- and plant-based proteins, including:\r\n<ul>\r\n \t<li><span style=\"font-size: 1rem;\">chicken, turkey, fish + red meat<\/span><\/li>\r\n \t<li>beans + lentils<\/li>\r\n \t<li>tofu, tempeh + edamame<\/li>\r\n<\/ul>\r\nMore women are also getting pregnant in their 30s. Naturally, your nutritional needs change <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamins-to-take-while-pregnant\/\" target=\"_blank\" rel=\"noopener noreferrer\">when you\u2019re pregnant<\/a> and\/or lactating.\r\n\r\nDuring these stages, it&#8217;s important to focus on getting enough:\r\n<ul>\r\n \t<li>folate<\/li>\r\n \t<li>choline<\/li>\r\n \t<li>omega-3 fatty acids<\/li>\r\n \t<li>calcium<\/li>\r\n \t<li>iron<\/li>\r\n<\/ul>\r\nIt\u2019s best to consult your physician and\/or dietitian to receive personalized recommendations based on your diet.\r\n\r\n<img data-dominant-color=\"71645b\" data-has-transparency=\"false\" style=\"--dominant-color: #71645b;\" decoding=\"async\" class=\"size-full wp-image-24582 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/Nutritional-needs-by-age-group-Omega-3s-in-your-40s-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man in his 40s taking salmon out of the oven to benefit from omega-3 intake\" width=\"770\" height=\"491\" \/>\r\n<h3>In your 40s&#8230;<\/h3>\r\nTo keep your heart, brain, and skin healthy, prioritizing <a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a> is an important dietary requirement by age 40.\r\n\r\nOmega-3 fatty acids are considered essential fatty acids because the body can&#8217;t make them. Instead, you must get these nutrients from dietary sources.\r\n\r\nFood sources of omega-3 fatty acids include:\r\n<ul>\r\n \t<li><span style=\"font-size: 1rem;\">fatty fish like salmon + sardines<\/span><\/li>\r\n \t<li>nuts, including walnuts + almonds<\/li>\r\n \t<li>seeds like chia seeds, hemp hearts + flax seeds<\/li>\r\n<\/ul>\r\nIf you don\u2019t eat these foods regularly, a potent omega-3 supplement, like <a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" target=\"_blank\" rel=\"noopener noreferrer\">OMG! Omega The Great<\/a> can help. OMG! is rich in EPA and DHA omega-3 fatty acids to:\r\n<ul>\r\n \t<li><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/omega-3-supplements-may-improve-heart-health\" target=\"_blank\" rel=\"noopener noreferrer\">support heart health<\/a><\/li>\r\n \t<li>balance cholesterol levels<\/li>\r\n \t<li>reduce <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a><\/li>\r\n \t<li>support healthy skin<\/li>\r\n \t<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26890759\/\" target=\"_blank\" rel=\"noopener noreferrer\">keep your brain sharp<\/a> (After all, <a style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20329590\/\" target=\"_blank\" rel=\"noopener noreferrer\">60 percent<\/a><span style=\"font-size: 1rem;\"> of your brain is made up of fat!)<\/span><\/li>\r\n<\/ul>\r\n<img data-dominant-color=\"d7b8a8\" data-has-transparency=\"false\" style=\"--dominant-color: #d7b8a8;\" decoding=\"async\" class=\"aligncenter wp-image-24583 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/Dietary-requirements-by-age-Vitamin-B12-in-your-50s-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman in her 50s cracking eggs to get enough vitamin B12, following a dietitian's dietary requirements by age\" width=\"770\" height=\"500\" \/>\r\n<h3>In your 50s&#8230;<\/h3>\r\nMoving along with how nutritional needs change over time, by the time you reach your 50s, it\u2019s important to focus on <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-b12-deficiency-signs\/\">vitamin B12<\/a>.\r\n\r\nDue to lower levels of stomach acid as you age, it becomes harder to absorb this crucial vitamin. Vitamin B12 is essential for various systems in your body, including your nervous system, energy metabolism, and red blood cell formation.\r\n\r\nA <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-b12-deficiency-signs\/\" target=\"_blank\" rel=\"noopener noreferrer\">lack of vitamin B12<\/a> can lead to health issues such as fatigue, headaches, muscle weakness, tingling, vision changes, and more.\r\n\r\nFurthermore, vitamin B12 is found exclusively in animal products, including dairy, eggs, fish, meat, and fortified foods.\r\n\r\nIf you&#8217;re a strict vegetarian or vegan, you&#8217;re at even <a href=\"https:\/\/www.humnutrition.com\/blog\/reasons-to-take-supplements\/\" target=\"_blank\" rel=\"noopener noreferrer\">higher risk<\/a> of becoming deficient in vitamin B12. Ask your doctor if a B12 supplement, like HUM&#8217;s <a href=\"https:\/\/www.humnutrition.com\/product\/22\/b12-turbo\" target=\"_blank\" rel=\"noopener noreferrer\">B12 Turbo<\/a>, is right for you.\r\n\r\nMoreover, on average, women reach <a href=\"https:\/\/www.humnutrition.com\/blog\/natural-relief-from-menopause-symptoms\/\">menopause<\/a> by the age of 51. Following a healthy, well-balanced diet can help <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamins-for-hormonal-imbalance\/\" target=\"_blank\" rel=\"noopener noreferrer\">balance your hormones<\/a>. Be sure to include enough vegetables and fruit, lean protein, and healthy fats to stay full and <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-foods-for-energy\/\" target=\"_blank\" rel=\"noopener noreferrer\">energized throughout the day<\/a>. Focus on complex carbohydrates, which are higher in <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>, too.\r\n\r\nEvery woman will experience menopause differently, so it can be helpful to work with your physician to help balance your hormones. If you have specific changes in your <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a> patterns, energy levels, or digestive health, reach out to a dietitian for personalized recommendations.\r\n\r\n<img data-dominant-color=\"94887a\" data-has-transparency=\"false\" style=\"--dominant-color: #94887a;\" decoding=\"async\" class=\"aligncenter wp-image-24584 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/how-do-nutritional-needs-change-over-time-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"how do nutritional needs change over time? Married couple in their 60s making a vitamin C smoothie to stay healthy with antioxidants and prevent skin aging\" width=\"770\" height=\"514\" \/>\r\n<h3>In your 60s&#8230;<\/h3>\r\nAging is a beautiful process, but your body does go through a plethora of changes.\r\n\r\nTo start, aging skin isn\u2019t just about your appearance. You may absorb less vitamin D and be slower to activate the vitamin D you do absorb from the sun, which can then impair your body\u2019s ability to absorb calcium. That&#8217;s why it\u2019s important to eat calcium and vitamin D-rich foods. From there, when necessary, boost your diet with <a href=\"https:\/\/www.humnutrition.com\/blog\/what-vitamins-and-supplements-should-i-take\/\">supplements<\/a>.\r\n\r\nTo support aging skin, you should also continue to focus on eating vegetables and fruit for their rich antioxidant content\u2014particularly vitamin C. Among other benefits, higher vitamin C intake is associated with the <a href=\"https:\/\/www.humnutrition.com\/blog\/what-does-vitamin-c-do-for-your-skin\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduced appearance of wrinkles<\/a>.\r\n\r\n<img data-dominant-color=\"91816d\" data-has-transparency=\"false\" style=\"--dominant-color: #91816d;\" decoding=\"async\" class=\"size-full wp-image-24585 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/Nutritional-changes-through-the-ages-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Asian family with seniors eating dinner to benefit from human connection, family ties, and healthy eating habits\" width=\"770\" height=\"513\" \/>\r\n<h3>After 70\u2026<\/h3>\r\nIn your later years, your thirst and appetite may decline, your taste buds weaken, and you may produce fewer digestive enzymes (which help absorb nutrients).\r\n\r\nTo meet your nutritional needs as you age\u2014in terms of calories, protein, fats, carbohydrates, vitamins, minerals, and water\u2014adopt these easy tips:\r\n<ul>\r\n \t<li><span style=\"font-size: 1rem;\">eat on a schedule<\/span><\/li>\r\n \t<li><a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_blank\" rel=\"noopener noreferrer\">supplement with digestive enzymes<\/a> to better absorb the nutrients in your food<\/li>\r\n \t<li>add flavor to your food with herbs + spices<\/li>\r\n \t<li>try to get the biggest \u201cbang for your buck\u201d at meal + snack times by focusing on nutrient-rich whole foods<\/li>\r\n<\/ul>\r\nMoreover, your <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> may become sluggish as you age. <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-relieve-constipation\/\" target=\"_blank\" rel=\"noopener noreferrer\">Constipation<\/a> is a common complaint among older adults.\r\n\r\nTo support your digestive health at this life stage and others,\u00a0<a href=\"https:\/\/www.humnutrition.com\/blog\/why-is-it-important-to-stay-hydrated\/\" target=\"_blank\" rel=\"noopener noreferrer\">stay hydrated<\/a> and include fiber-rich foods in your diet, including vegetables, fruit, whole grains, beans, and lentils.\r\n\r\nMost importantly, when possible, try to <a href=\"https:\/\/www.humnutrition.com\/blog\/traditional-shakshuka-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">share meals with others<\/a>. This can help lift your spirits and improve your health as much as eating broccoli can!\r\n<h2>The Bottom Line<\/h2>\r\nAs you can see, your nutritional needs change over time in a number of interesting ways. But fortunately, you <em>can<\/em> teach an old dog new tricks\u2014and it doesn&#8217;t have to be so challenging.\r\n\r\nStaying flexible and adopting healthy eating habits as early as possible are key to getting the nutrients you need and meeting the necessary dietary requirements by age group.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/11\/base-control\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/a4a60020-7edd-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Base Control\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t575 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Base Control<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\twomen\u2019s multivitamin for essential daily nutrients\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$15<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chelsey Amer, MS, RDN, CDN, discusses how your nutritional needs change over time. Plus: expert insights on evolving dietary requirements and nutritional needs by age group. Nutrition isn&#8217;t constant. As much as it would be great to find a pattern of eating that works for you and stick to it, the truth is that your [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":24578,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[834,831],"tags":[678,252,863,543,17347,595],"coauthors":[],"class_list":["post-24374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-explained","category-science","tag-aging","tag-clean-eating","tag-healthy-habits","tag-hormones","tag-menopause","tag-pregnancy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>An RD Shares How Your Nutritional Needs Change Over Time | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"A dietitian explains how your nutritional needs change over time. 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