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Toddlers       - (Growing so need more vitamins and minerals especially calcium and vitamin D.

-To engage them during meals, prepare colourful bento meals with favourite characters so they will be intrigued to eat all even the vegetables. E.g. a bento as colourful as a garden of green broccoli, orange carrots, white rice, pink radish, brown fish, hard boiled eggs, sprinkled with seaweed and sesame provides rich nutrients in carbs(rice), protein(fish, eggs), vitamins and minerals (radish, fish, carrots, broccoli) and light seasoning to taste(seaweed/sesame seeds).

Teenagers   -(Highly energetic, need more protein and carbohydrates)

Teenagers tend to go for easy, cheap and convenient options such as fast food which can be unhealthy for them. To make food choices more healthy , affordable and convenient for them, they should be educated on harmful effects of fast food, schools should also provide more healthier options in canteens.

At home, parents can stock the fridge with wholesome food and eliminate soda or fast food so teenagers seeing the fridge only has healthier food will soon get used to eating healthier options.

Adults           -( Time management and stress-need more protein, vitamins and minerals                  less carbohydrates)

Adults tend to have little time to prepare breakfast and always grab their meals on their way to work. To have a wholesome breakfast, they need to prepare fast, convenient and eat-on-go.

An avocado or tuna spread sandwich is fast, convenient and wholesome to prepare for breakfast. Avocados and tuna are rich in omega 3 and 6 fats, a sandwich is quick and easy to consume. Adding leafy vegetables such as lettuce, olives and tomatoes packs the meal with nutrients.

Healthier versions of sinful food also entice adults to keep their health in check. Gluten free pancakes with fruits and fresh smoothie shakes (replace sugar with natural honey) are healthier food choices for adults.  

Elderly         -( Body metabolism is lower, less carbohydrates, more vitamins and minerals, need soft food.

Old people tend to develop brittle teeth and bones. They also move slower and are vulnerable to falls. Their metabolism has slowed down therefore they should consume less carbohydrates.

-Soft liquidy food high in protein and nutrients such as millet, rye or rice porridge are good choices.

- For vitamin, minerals and protein intake, old people can take more fish or mashed vegetables such as mashed carrots and potatoes. Soft fruits are a good option too such as papaya.