Childhood, adolescence, pregnancy, menopause, 75+: how your diet should change with each stage of life

In today’s episode, Clare Collins, a Professor in Nutrition and Dietetics at the University of Newcastle, explains how our diets might need to change depending on what stage of life we’re in.

The Conversation’s Phoebe Roth started by asking: what should kids be eating and how much should parents worry about children eating vegetables?

An edited transcript is below.

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Additional audio credits

Kindergarten by Unkle Ho, from Elefant Traks.

Podcast episode recorded by Phoebe Roth and edited by Sophia Morris.

Lead image

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Edited transcript

Clare Collins: Parents worry so much about what children eat. But the rule of thumb is if they’re growing well, then you don’t need to worry. They are eating enough food.

And the way you know if they’re growing well is: if you take their baby book or you have a growth chart on your wall and you plot their height and weight regularly, you’ll be able to see if they’re following one of the lines on the growth chart. And that’s the best indicator.

The other thing that’s worth remembering is that a well child won’t starve themselves. But for children, their appetite is more variable than an adult. With us, we go, “Well, 12 o'clock, better eat lunch,” or “Oh, I’m awake, better have breakfast now because I’m going to be busy at work later.” But for children, they’re much more responsive to their internal cues.

And the younger the child, the more variable their appetite. So a typical thing is, a two or three year old might eat a massive breakfast and tomorrow they don’t eat any. At daycare, they might eat a huge lunch or none at all. And then the same thing happens at dinner. So if your child’s in daycare, you might want to look in the book or ask the staff, did they eat afternoon tea and lunch today? And that’ll give you a little bit of a guide as to whether you should be encouraging them to eat a little bit more dinner or just go, well, they had just had a massive afternoon tea, so they’re not really going to be hungry.

The other thing with children around the evening meal is that they often run out of steam by the end of the day. So having the evening meal as early as is practical. And for a young child, that may mean they’re having their dinner at five o'clock. And then what they eat at the family meal time is an optional extra. Because if you make them wait till 6 or 7pm, they’re over it and dinner becomes a nightmare.

The other thing that we know about kids, in terms of should we worry about them not eating vegetables, is we’ve actually done some research on this. And we found for kids around the age of three, the biggest predictor of their vegetable intake was not what mum had eaten in pregnancy. It was actually what the parents were eating now. So if you really want your children to eat heaps of veggies, it’s monkey-see-monkey-do, then that means we’ve got to look at how much we love our broccoli, mum and dad. And then that will make a big difference.

The other factor that comes into vegetable intake is genetics. And about 25% of people are what are called “super tasters”. That means they have got extra taste buds. And I wrote an article about this on The Conversation, actually. And so they taste things like the brassicas family – so Brussels sprouts, cauliflower – they taste it as more bitter than people who were either, not super tasters or, you know, have less taste buds. But more good news: even if you’re a super taster, if you don’t give up and you have repeated exposure, you even overcome that. So there’s no excuse for not liking your caul