diets

• Babies


  • Require only breast milk or formula milk for the first few months of life

  If possible, babies should be breastfed for the first six months because:

  • breast milk is free
  • breast milk is sterile and at the correct temperature
  • breast milk contains the nutrients a baby needs in the correct proportions

  Some women are unable to breastfeed, and others choose not to. These parents can use formula milk to feed their babies.

  If formula milk is being used, it is vital that all equipment is sterile and that the manufacturer's instructions are followed exactly. If this is not done, babies can become ill.
• Weaning


  Babies can be introduced to solid foods when they are six months old
• Guidelines for weaning


  • Babies are born with enough iron to last six months. Introduce iron-rich foods, e.g. puréed broccoli.

  Give babies (over six months) vitamin C by serving sieved or puréed fruit and vegetables.

  Babies are generally not exposed to sunlight, an important source of vitamin D which is needed to build strong bones and teeth. The HSE recommends that babies are given vitamin D supplements from birth until they are one year old.

  Introduce one food at a time, so that any food intolerances can be recognised.

  Do not add sugar or salt, as sugar will give babies a taste for sugary foods and salt can damage their small kidneys.

  By age one, babies should be eating the same foods as the rest of the family. When cooking for the family, remove the baby's portion before seasoning.
• Menu sections


  • Breakfast
  • Lunch
  • Dinner
  • Snacks/Drinks
• Eating guidelines for children and young teenagers (up to 13 years)

  • Children should eat a variety of healthy foods in the daily serving amounts given in the food pyramid.

  Protein: High biological value (HBV) protein foods are required due to rapid growth.

  Carbohydrates: Children should be active, which means they need a good supply of carbohydrate-rich foods for energy. Choose foods that are high in fibre and low in sugar.

  Calcium: Include calcium-rich foods, so that bones and teeth grow hard and strong.

  Iron: Iron is needed for healthy blood supply.

  Vitamin C: Vitamin C is needed for good general health and the efficient absorption of iron.

  Vitamin D: Vitamin D is needed to absorb calcium.

  Foods and drinks high in fat, sugar and salt should be limited, so that children do not get a taste for them.

  Food should be attractively presented and portions should be child-sized.

  Fussy eating habits can be discouraged by involving children in meal preparation and encouraging them to try new foods. Adults should provide a good example by eating healthy foods.
• Eating guidelines for teenagers (13–18 years)

  • Teenagers should eat a variety of healthy foods in the daily serving amounts given in the food pyramid.

  Avoid foods and drinks high in fat, sugar and salt as these have few nutritional benefits and can cause weight gain.

  Drink at least eight glasses of fluids, particularly water, per day. This can help to keep the skin clear.

  Always eat breakfast. This can improve alertness and increase concentration. Avoid breakfast cereals with a high salt and/or sugar content.

  Choose healthy snacks, e.g. fruit and yoghurt.

  Protein: HBV protein is particularly needed during these years because of rapid growth rates and hormone production.

  Carbohydrates: Teenagers need 3–7 servings per day, depending on their gender and activity levels.

  Calcium: Calcium-rich foods should be included to help bones and teeth develop and harden.

  Iron: Iron-rich foods are vital during the teenage years, due to increased blood supply. Vegetarians need to make sure they are getting enough iron by eating leafy green vegetables. Anaemia is common in teenage girls, due to menstruation.

  Vitamin C: Vitamin C is needed for good general health and the absorption of iron.

  Vitamin D: Vitamin D is needed to absorb calcium.
• Eating guidelines for adults (19–50 years)

  • Adults should eat a variety of healthy foods in the daily serving amounts given in the food pyramid.

  Vegetables, salad and fruit can help adults to maintain a healthy weight, as they are bulky but low in kilocalories.

  Avoid foods and drinks high in fat and sugar as these can contribute to obesity and coronary heart disease.

  Do not consume more than 6g of salt per day. Excess salt can contribute to high blood pressure and strokes.

  If alcohol is consumed, adults should limit their intake to 11 standard drinks per week for women and 17 standard drinks per week for men.
• Eating guidelines for pregnancy and breastfeeding

  • Protein: HBV protein is essential for the baby's growth.

  Carbohydrates: Many pregnant women experience constipation. To avoid this, plenty of fibre-rich foods should be consumed.

  Calcium: Calcium is needed for the baby to develop healthy bones and teeth.

  Iron: Eat iron-rich foods to avoid anaemia.

  Folic acid: Taking folic acid supplements for 12 weeks prior to pregnancy and for the first 12 weeks of pregnancy reduces the risk of a serious neural tube defect by two-thirds. Some foods, such as breakfast cereals, are fortified with folic acid, and are therefore also useful in the diet during pregnancy.

  Phosphorus: Phosphorus works with calcium to help the baby develop healthy bones and teeth.

  Vitamin C: Vitamin C is needed for good general health and the efficient absorption of iron.

  Vitamin D: Vitamin D is needed to absorb calcium. It is found in cod liver oil and oily fish. It is also made by the body in the presence of sunshine, so pregnant women should try to exercise in daylight.

  Avoid gaining too much weight, as it can cause complications such as high blood pressure.

  Do not smoke or drink alcohol.

  Avoid lightly cooked eggs, unpasteurised cheeses, shellfish and cook-chill foods because of the risk of food poisoning.
• Older people (51+ years)

  • As people age, following a healthy diet can become more difficult for a variety of reasons.

  Many older people live on low incomes, which can affect the quality of the food they buy.

  Older people who live alone can lose interest in cooking meals for one.

  Issues such as arthritis (painful swelling and stiffening of the joints), reduced mobility, poor eyesight and dental problems can make shopping, preparing and eating food more difficult.

  These factors can cause some older people to rely on convenience foods, such as bread and canned goods. This can lead to malnutrition – a lack of proper nutrition caused by not having enough to eat or not eating enough of the right foods.
• Eating guidelines for older people

  • Protein: Protein is vital to replace and repair worn-out body cells. Older people should choose low-fat, low-cholesterol options, such as white fish and chicken.

  Carbohydrates: Older people may be less active, so should reduce their intake of carbohydrates to avoid weight gain. Older people can be prone to constipation if they are less active. Fibre-rich foods should be eaten to help prevent this.

  Calcium: Calcium is needed to maintain good bone density, making bones strong and resistant to fracturing.

  Iron: Iron-rich foods should be eaten to prevent anaemia, as this condition is common in older people.

  Vitamin C: Vitamin C is vital for healing, iron absorption (preventing anaemia) and general good health.

  Vitamin D: Vitamin D is needed to absorb calcium.
• Eating guidelines for people with long-term illnesses and convalescents

  • Protein: Low-fat protein foods should be served to repair cells and tissues damaged during illness.

  Carbohydrates: High-fibre foods should be served to prevent constipation, which is more likely due to inactivity.

  Iron: Iron-rich foods are important to prevent the patient from becoming anaemic or run-down, particularly if there has been blood loss, e.g. through surgery.

  Vitamin C: Vitamin C is needed to aid iron absorption. It also helps the body to return to health and boosts the immune system to prevent further infection.

  Follow the doctor's advice.

  Serve small, attractive portions.

  Choose foods that are easy to digest and not too spicy or heavily seasoned.

  Choose low-fat methods of cooking, such as steaming, baking or grilling, instead of frying.

  Meals should be prepared and served under the strictest hygiene conditions. The patient's weakened immune system can make them prone to food poisoning.

  Serve plenty of fluids, especially fresh, cool water, particularly if the person has lost fluids though fever.