As we age and move from one life stage to another, there are foods that we should focus on, so what are they?

How does it affect our health?

And what about bread, which is the most popular food in many places in the world?

How much healthy amount allowed to eat it?

In general, the diet should include the following groups, in a balanced way and without excessive or excessive:

1- Vegetables such as tomatoes, cucumbers and eggplant, which are the least energy-dense types of food, and are a good source of fiber and vitamins.

2- Fruits such as apples and oranges, which are more energy-dense compared to vegetables, and also give the body vitamins and fiber.

3- Carbohydrates, which include bread, rice, potatoes and pasta, as well as sweets and sugar, but it is recommended to reduce them.

4- Proteins, which include all kinds of meat, such as poultry, meat, fish, and others.

5- Milk and dairy products such as yogurt and cheese, and its role is important for the body to obtain an adequate amount of calcium to prevent osteoporosis.

6- Fats, such as oils, nuts, butter and margarine.

And we move on to the most important foods needed for each age group, according to a report published by "Eat This, Not That."

We emphasize that these tips are general and guiding, and they are not a cure for any disease or a substitute for consulting a doctor:

Age 20 stage

1- Proteins, with an emphasis on healthy protein options such as chicken and steak, as protein is an essential building block for body tissues.

2- Complex carbohydrates, such as potatoes (boiled and grilled), sweet potatoes, quinoa and brown rice, which are great sources of energy.

3- Nuts and seeds, as they contain many vitamins, minerals, antioxidants, fats, proteins, and phytonutrients.

4- Foods rich in calcium, which will help in strengthening your bones, which will help you stay active for the next 60 years.

Dairy products include sesame seeds, dark leafy greens, broccoli, and calcium-fortified foods.

5- Foods rich in iron, to obtain healthy red blood cells.

It is found in dried beans and eggs, including egg yolks, liver, lean red meat, poultry, salmon, tuna, almonds, and tofu.

Age 30

1- Olive oil is rich in polyphenols, which are powerful antioxidants, and it also contains healthy fats.

2- Foods rich in antioxidants, such as berries, tropical fruits, and colorful and green leafy vegetables.

3- Eggs and fatty fish like salmon.

Experts say that once you reach the age of 30, testosterone begins to decline by 1% each year, so these foods can promote the maintenance of important hormones balanced.

Fatty fish and eggs contain healthy fats and Vitamin D, both of which can help boost testosterone hormones.

4- Low-fat dairy products, as a person usually begins to lose bone mass after the age of 35, so it is necessary to consume an adequate amount of calcium, with a focus on low-fat options.

5- Vitamin E, which is essential for male and female fertility.

Avocado and pine nuts are rich sources.

Age 40

1- Food rich in antioxidants, to delay aging and enhance skin elasticity.

An easy way to get it is to eat lots of colorful fruits and vegetables.

2- Heart-healthy foods, such as garlic, onions, leeks, turmeric, olives, and leafy greens.

3- Whole grains, such as whole wheat, brown rice and oats, they help digestion and make a person feel full when eating less food.

4- Artichokes, good for the liver, and also has a diuretic effect.

5- Sunflower seeds, they are rich in vitamin E, folate, selenium, and magnesium, making them beneficial for cardiovascular health.

Age 50

1- Vegetables high in fiber, such as cabbage, cauliflower and broccoli, help stabilize blood sugar by slowing digestion.

2- Turmeric, due to its anti-inflammatory properties.

3- Vegetable protein, found in lentils, beans, and beans.

What is the daily amount of bread?

The German Dietetic Association said that the amount of healthy daily bread ranges between 200 and 300 grams, in general.

She added that it is best to eat wholegrain bread, as it is rich in dietary fiber, which has great health benefits.

Dietary fiber helps you feel full quickly, and it also reduces the risk of type 2 diabetes, lipid metabolism disorders, large intestine cancer, and cardiovascular disease.

On the other hand, the association indicated that white bread made from wheat flour suffers from a bad reputation, given that it may play a role in obesity, but it also has health benefits in some cases of disease.

The association explained that white bread is suitable for the stomach after surgeries and after stomach flu or in the case of chronic intestinal infections, as the stomach can bear it in these cases better compared to wholegrain bread.

And stomach flu is an inflammation of the stomach and intestines "gastroenteritis" caused by several viruses, the most important of which are norovirus and rotavirus, according to the German Association of Gastroenterologists.

The symptoms of stomach flu are nausea, vomiting, watery diarrhea, abdominal pain, fever, loss of appetite, and pain in limbs.