Level 04

Nutrition for Your Life

What does my body need at different stages?

Understand nutrition for different people and situations.

All Snacademy levels
    1. 1.How nutrition needs change across lifeNutrient needs change with age, gender, physiological status and activity. A general overview of each life stage from ICMR-NIN 2024.
    2. 2.Pregnancy and breastfeeding: nutrition basicsGeneral education from ICMR-NIN 2024 on eating during pregnancy and breastfeeding: extra food, care and supplements advised by doctors.
    3. 3.Nutrition for children and teenagersGeneral education from ICMR-NIN 2024 for parents: varied diets, calcium-rich foods for growing years, and 60 minutes of activity a day.
    4. 4.Nutrition for older adultsAfter 60, energy needs fall but nutrient needs don't. ICMR-NIN 2024 suggests nutrient-rich foods, 400–500g vegetables and fruit, and 2 litres of water.
    1. 1.How much physical activity do you need?ICMR-NIN 2024: 30–60 minutes of moderate activity on at least five days a week, plus strength work twice a week, for adults.
    2. 2.Eating for an active dayActive days run on a balanced plate. ICMR-NIN notes enough energy from carbohydrates and fats is needed for the body to use dietary protein well.
    3. 3.Protein for active peopleICMR-NIN's protein RDA of 0.83g per kg applies regardless of activity, and most athletes meet needs from food alone.
    4. 4.Hydration and exerciseICMR-NIN suggests about eight glasses of water a day, more during vigorous activity and hot weather. Plus warning signs to stop and rest.
    5. 5.Do you need supplements to exercise?ICMR-NIN 2024 says most athletes can meet protein needs from food and that large amounts of protein powder aren't advisable. Supplements: ask a doctor.
    1. 1.What is BMI?BMI is weight in kg divided by height in metres squared. ICMR-NIN suggests 18.5–23 for Asian adults; 23–27.5 is overweight.
    2. 2.Body weight basicsICMR-NIN: about 25% of Indians are overweight or obese, driven by excess energy intake and reduced activity. The basics, without fads.
    3. 3.Vegetarian and vegan eatingICMR-NIN says plant-based diets can meet protein needs. Food sources for protein, omega-3 fats and B12 on vegetarian and vegan diets.
    4. 4.Food allergens on Indian labelsFSSAI requires eight allergen groups to be declared on labels, including gluten cereals, milk, egg, nuts and soy. How to find them.
    5. 5.When to see a doctor or dietitianGeneral information is a start, not a diagnosis. When ICMR-NIN suggests checking with a doctor, and how a dietitian can help.

Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.