We know that nutrition plays a key role in staying healthy at any age. Some nutritional needs — such as eating fruits and veggies — are constants. Others change depending on our stage in life.

With the goal of staying active into our twilight years, here’s what should you put in your body by age:

Teens: Keep track of calcium and iron

Adolescent athletes are still growing, so they need energy — and lots of it! Unfortunately, teens often follow their taste buds, choosing pizza and soda over balanced meals like grilled chicken and broccoli.

With a higher risk of nutritional deficiencies, athletic teens need to focus on getting enough calcium and iron. Excellent sources of calcium include milk, yogurt, fortified nondairy milk, dark leafy greens, broccoli, beans and tofu.

Choose iron-rich foods such as lean meat, poultry, fish, lentils, spinach, nuts, pumpkin seeds, tofu and enriched whole grains. To enhance the absorption of iron, pair these foods with vitamin C: think citrus fruits, strawberries, bell peppers, broccoli and Brussels sprouts.

In your 20s: Work on building and sustaining bone mass

Believe it or not, peak bone mass is reached by age 25. So in your 20s, maximize calcium and vitamin D intake. This is particularly important for college athletes and recent graduates who are often learning how to live on their own and make healthy food choices.

Focus on high-quality vitamin D-rich foods such as eggs, fatty fish, mushrooms and fortified foods. Since vitamin D is necessary for calcium absorption, consume these nutrients together. Think spinach omelet, fruit smoothie with fortified nondairy milk, or stir-fry with broccoli and mushrooms.

30s and beyond: Know your energy needs and pack in the antioxidants

As you age, your metabolism begins working against you (boo!). Combined with spending less time moving and more time sitting, many adults start to notice less muscle and more fat developing. On top of that, the body is not as quick to recover as in our younger years.

Consequently, eating a balanced whole foods diet is paramount if you want to maintain a healthy body. Aim to include a variety of fruits and vegetables that pack in antioxidants, which help suppress inflammation and repair cellular damage after a hard workout. A good rule of thumb is to eat the rainbow: red strawberries, orange sweet potatoes, yellow squash, green kale, blueberries and purple eggplant — just to name a few.

Seniors: Increase calcium and vitamin D, and focus on hydration

Older athletes experience loss of strength and muscle mass more than any other group. The goal is to get to 1,500 mg of calcium daily. Eat calcium-rich foods (dairy, dark leafy greens, broccoli, beans and fortified foods) in small portions throughout the day.

Supplements are the next best option, but no more than 500 mg at a time. Vitamin B12 and E supplements can also help this age group improve brain function and ward off nervous system issues.

With decreases in body water and thirst sensation, senior athletes (whether recreational or competitive) also need to focus on hydration. Fluid may be the most important component for fueling. Choose water over high-sugar sports drinks. If you sweat a lot, try a low-calorie drink that contains electrolytes.

Whether young or old, eating right will give you the extra edge to meet your athletic and wellness goals.

– Katie Hynes
Licensed and registered dietitian
Norton Women’s Sports Health

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During our 14-week ultrasound we got to see Baby B. move! His or her little legs would stretch out every time the ultrasound tech would push down. Sure, Baby B. has been moving for some time, but because he or she was so tiny before, it wasn’t movement that could easily be picked up by ultrasound.

I realize that many expectant mothers do not get to have as many ultrasounds as we will, but if you do get one between your initial prenatal appointment and your anatomy ultrasound around 20 weeks, it’s pretty amazing. Hearing the heartbeat and seeing Baby B. move are always the most exciting parts of my doctor’s appointments.

At 17 weeks we finally decided to reveal to the 3F’s — family, friends and Facebook — that we were expecting.

Before 17 weeks, we had told our parents, siblings and a few very close friends. Following the miscarriage of our first baby we just wanted to be sure our pregnancy was healthy and on track before announcing our little miracle to the world.

Every woman and every pregnancy is different. When you decide to announce your pregnancy is entirely up to you, whether it’s on the first day you find out or waiting until 20 weeks. Announcing your pregnancy should be when and how you are comfortable with.

Since 14 weeks when Baby B. was able to begin to hear sound, we have been playing him or her music at night. At 20 weeks, we discovered that he or she would move toward the sound. We knew Baby B. was moving before then because when my husband would talk to him or her, the hard spot in my abdomen would move. But right around 20 weeks we tried an experiment to see if Baby B. really would move toward the music.

I played music on my phone and set the phone toward the middle of my abdomen for the first two songs, then on the third song I moved the phone to the right. Baby B. moved over to the right. I can only assume his or her movement was to better hear our musical selection. (Louis Armstrong’s “What a Wonderful World,” in case you were wondering. Awww! I know, right?)

I’m not going to lie, that was one of the most amazing experiences! And my husband, who is a musician, was thrilled that Baby B. really does like music.

At 21 weeks I was finally sure I was feeling Baby B. move. I thought I had been feeling him or her move a week or two before, but this time I was certain. Even my husband felt Baby B. move one night when I was just over 21 weeks. During the last few weeks of my second trimester, Baby B. definitely became a regular wiggle worm!

Being able to feel Baby B. move — and not just notice that the hard spot in my abdomen moved — was a great relief mixed with extreme excitement to know Baby B. is continuing to move and grow.

I’ve heard and read that the second trimester is sometimes considered the least exciting of the pregnancy, but for me I don’t think that was true.

During the second trimester, we finally announced our pregnancy to the “world,” we started shopping for and decorating the nursery, I felt Baby B.’s first movement, we had two ultrasounds where we got to see Baby B. move, and we found out if Baby B. is a he or a she. Some of that may not be exciting for all moms, but it’s all been very exciting to me!

If you’re a first-time mom like me, you probably find every week of your pregnancy brings something new and exciting, no matter how small. Take time to reflect on what your body is actually doing — growing a human being! That is no easy task and nothing short of a miracle. Cherish the newness and the surprises. We are!

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