Ella allred recommends how to eat right for your age _ daily mail online

And this combined with teenage self-consciousness, not to mention the comparisons to ‘perfect’ women on social media, can drive young women into food fads and extreme diets.

Growing numbers of teens are opting for very low carb diets or going vegan, which if not done properly will mean that some important nutrients will be missing from the diet.

Almond milk makes a fabulous drink and alternative to cow’s milk. Avocado and egg weight loss Fresh figs are another great calcium rich food which and be eaten several times per week.

We also need healthy fats at this age for the productions of hormones. Egg and avocado bake recipe Our diets should include omega 3 fats such as oily fish, flax and chia seeds.

Fibre and zinc support the skin, especially if acne is present, so packing in seven portions of fruit and vegetables and switching to whole grains is important.

Healthy foods which are on trend at the moment and great for those in their late teens are; almond butter and almond milk, spiralised courgettes used as an alternative to pasta dishes, spinach smoothies and chia pudding.

Our early 20s are usually filled with adventures, late nights and parties. Avocado and fried egg It can sometimes be hard to maintain a healthy and balanced diet whilst on various ventures.

In our early 20s it is likely we will experience a lot of late nights and parties, eating foods like mushrooms rich in vitamin B help your body cope with the adventurous lifestyle

Eating foods rich in B vitamins will help your body cope with the excessive alcohol consumption and partying that can be more common for 20-somethings.

Women in their 20s also need to ensure that they are consuming adequate iron, as menstruation can deplete stores quickly if diets do not contain sufficient amounts.

Generally in this life stage women are looking at stepping up on the career ladder, improving career prospects as well as maintaining our friendships and relationships.

Women in their 40s-50s sees our production of CoQ10 needed for energy and concentration take a decline so try fitting in two portions of sardines or mackeral a week

Our production of the antioxidant CoQ10, which is needed for both energy and concentration, goes into decline from the 30s on and in your late 40s you may be noticing it.

Consider eating two portions of sardines or mackerel per week, which contains coQ10, as well as beef and peanuts. Baked avocado w egg The B vitamins in these foods will also help further with energy producing and concentration.

Many women fear this life stage, however if we eat correctly, symptoms can be kept to a minimum. Bacon egg and avocado Foods containing phytoestrogens act like oestrogen in the body, helping to dampen down any symptoms caused by the sudden drop in hormones.

During the menopause you should look to foods containing phytoestrogens which acts like oestrogen in the body, it can be found in chickpeas therefore hummus

Try consuming chickpeas, sesame and flax. Avocado and poached egg Hummus makes a delicious snack that is packed with phytoestrogens. Avocado and egg baked in oven Spreading it on flax crackers is a symptom busting combination.

Fermented soy is another beneficial food during the menopause because of its plant oestrogens and it also has the benefit of being rich in isoflavones. Is avocado and egg good for your hair Tofu makes a great protein rich food which can be used to replace meat. Egg and avocado breakfast Also try eating natto, a traditional Japanese food made from fermented soy beans, and tempeh, a nutty variation of tofu, for extra support.

When we cease to menstruate, our requirement for iron decreases. Avocado deviled eggs recipe no mayo Limit foods such as liver and organ meats and focus on getting iron from vegetable sources instead.