Proteins are the backbone of all food. But its intake varies depending on each stage of life

Although experts suggest eating five different fruits and/ or vegetables every day, the diet of Peruvian families is always characterized by its high level of carbohydrates. According to Iván Gómez Sánchez Prieto, representative of the Peruvian Association of Nutritionists, the average Peruvian consumes only one or two fruits and vegetables three times a week; while their carbohydrate intake reaches 65% of the entire diet

Children and old adults

Héctor Velarde, Gastroenterologist at Clínica Ricardo Palma, agrees with Gómez Sánchez that higher consumption of proteins and nutrients is required during childhood

There are two times when children suffer high growth peaks. “The first occurs during the first two years of life when they triple their weight – they weight approximately 3 kilos at birth and by 12 months they weight 10 kilos. The second occurs during adolescence when they shoot up which also demands a higher protein intake”, says Gómez Sánchez. Another important group is older adults. According to the specialist, during this stage, they lose muscle mass so to recover or maintain the existing muscle tissue they need to consume more protein foods. “At this stage older adults are like children again”, he adds

After the 40s

Dr. Velarde explains that hormonal changes force people of this age to reduce the consumption of saturated fats (animal fats) and increase the essential fats present in dried fruits such as date nuts. He suggests that after the 40s sugar consumption – mainly refined – should be less; “especially for those with sedentary life or a history of diabetes, glaucoma, hypertension or liver disease,” notes Velarde

A special stage

Pregnancy and breastfeeding periods are special stages. Women should increase their daily intake of calories and nutrients to benefit the baby’s development. During the second trimester of pregnancy, women should add about 300 more kilocalories to their daily diet. Then, during the breastfeeding period they should add 500 kilocalories more

The specialist from the Peruvian Association of Nutritionists suggests the exclusive use of breast milk, at least until the first six months of life. Breast milk has hundreds of components that cannot be duplicated by any formula milk. “During the first six months, it provides the total energy (proteins, vitamins, and all nutrients) required by newborns and also during the second six months. It provides 40% of fat energy that small children demand, states Gómez Sánchez

Two things you need to know

Proteins – An adult with strong physical activity requires more protein than an adult with light physical work

Energy – The World Health Organization (WHO) advises that 30% of the total energy that people consume come from fat

Dr. Hector Velarde
Gastroenterologist at Clínica Ricardo Palma