THE CHANGING NUTRITIONAL NEEDS ACROSS THE LIFE CYCLE

Bell Work May 1 When do we need to start paying attention to nutritional needs?

GENERAL NUTRITIONAL NEEDS: Many health problems are linked to NUTRITION. It would be wise to know and follow the guidelines of FOOD Guide and dietary guidelines. Good nutrition: 1) Resists DISEASE 2) Helps decrease recuperation time 3) Supplies ENERGY! EXERCISE is important throughout the life cycle. Proper amounts of FIBER in the diet is directly linked to preventing many health problems.

Nutritional Needs During Pregnancy The diet can affect both the MOTHER and FETUS If the mom does not eat foods containing the proper nutrients, nutrients may be taken from the mother’s BODY FOLATE is needed to prevent neural tube damage (Brain and Spinal Cord) and should be taken by women before they even become pregnant The mother will need more PROTEIN to support the growth of the fetus, yet most people already eat enough to support the increased need

CALCIUM is needed to form bones An IRON reserve needs to be built up before birth, since breast milk is not a rich source of iron The mother should eat an extra glass of milk and leafy green vegetables each day The mother should also take a PRENATAL vitamin each day, but should consult their physician 1st The mother should not gain more than lbs, based upon her height and pre- pregnancy weight

Breastfeeding The mother will need to make sure she gets enough nutrients to replace those in the breast milk and she eats enough to cover the ENERGY needed to produce the milk They will need to drink 3-6 litresof liquid a day to provide water for the breast milk and meet their own fluid needs Don’t drink ALCOHOL or drugs, for they can be passed to the baby through the milk

Infants They will use their IRON reserve, because breast milk is low in iron. If formulas contain iron, the iron is often difficult to ABOSRB By the end of the first year a baby’s weight will TRIPLE, so it is important to give them the nutrients they need. Newborns need to fed 7 or 8 times a day, by 2 months only 5 times a day. They will typically eat a 500 ml of breast milk or formula a day. Breast milk is recognized as the best food to foster BRAIN development

Infants should not be given COW’S milk until they are a YEAR old, and they should be given whole milk because they need the FAT for growth and development Children can start eating solid foods around 4-6 months with Rice baby Cereal, due to allergies. They should be introduced to VEGTABLES next, followed by FRUIT. Fruit is sweet, so they may like vegetables less after being introduced to them Lastly they can be given strained meat and poultry They should only be introduced to ONE new food at a time to prevent food allergies Between 4 and six months they can begin drinking out of a cup Parents can add chopped food by one year, if babies’ TEETH appear.

Nutritional Needs of Preschoolers Keep the child’s likes and DISLIKES in mind at meal time. They like food s that are MILDLY flavored, soft, lukewarm, FINGER foods, bright in color, and in small PORTIONS Do not FORCE them to eat if they do not want to Start with small portions and add more as NEEDED

School Age Children Serving sizes/portions for children are SMALLER than adults. Generally, offer children 1 TABLESPOON of a variety of foods per year of age. Children need a VARIETY of nutrient-dense foods in small amounts, FREQUENTLY Be sure they eat Breakfast, lunch, and dinner. SNACKS can provide added nutrients if they have trouble eating enough at meals Expose children to new foods one at a time, not all at ONCE Do not use food as a PUNISHMENT or REWARD

Children’s taste buds are SENSITIVE. Avoid SWEET foods as snacks. Schedule snacks 1 ½ to 2 hours before meals. Make foods interesting and inviting for children: COLOR, texture, shape, size, and temperature. Note: The eating habits and attitudes of children usually do not change in ADULTHOOD. Encourage eating a variety of foods from the five food groups daily. Encourage the consumption of nutrient-dense foods such as milk, meat, whole grains, fruits and vegetables. Do not restrict NUTRIENT- DENSE foods just because they contain some fat.

Parents should urge kids to eat a good breakfast. Include low fat milk or yogurt, high fiber bread or cereal, protein from peanut butter, cheese, lean meat, fruit or 100% fruit juice. Be careful with soft drinks. CAFFEINE can dull appetite and may lead to excluding more nutritious food. Children who drink too JUICE risk gaining weight and losing their appetite for milk which provides protein, calcium, and other vital nutrients. Children under 2 should drink whole milk; children over 2 should drink 1%. Recommended dietary fiber is 8 grams per day for 3 year old children to 23 grams per day by 18. Get this by eating lots of fruits & vegetables and high fiber cereals and breads. Diets for healthy children should foremost provide ENERGY and NUTRIENTS to support optimal growth and development.

Obesity Obesity is common among CHILDREN. Parents should encourage their child to be ACTIVE provide healthy snacks avoid insisting that they clean their PLATES at mealtimes provide moderate PORTIONS allow the child to stop eating when they are FULL

Teens This is a time of great activity and rapid GROWTH Teenagers need a VARIETY of nutritious foods throughout the day. Follow the recommended number of servings from the Food PYRAMID Girls will need approximately 2,200 calories and boys need 2,800 calories per day Many teens do not get enough CALCIUM, iron, vitamin A and vitamin C due to busy schedules, SKIPPED meals, and JUNK food. Nutritious snacks are especially important. Avoid high sugar and fat SNACK foods. Monitor amount of CAFFEINE and CARBONATED drinks.

Nutritional HABITS originating in adolescence often persist into adulthood. Obese adolescents often become OBESE adults. Remember that fast food meals usually contain more FAT and SODIUM than home-cooked meals. Most common pitfalls in the teen diet: Too much fats and oils, salt and caffeine. Too many SWEETS. Too few fruits and vegetables. Too little fiber. Not enough IRON. Skipping breakfast and/or lunch. Eating the WRONG breakfast foods. YOU CAN’T LEAD A HIGH-ENERGY LIFE ON A LOW- ENERGY DIET!!!

Teen Athletes Carbohydrates, fats, and proteins all contributes to stored nutrients that help produce ENERGY Muscles are built by EXERCISE and NOT by extra protein. High energy output requires more NUTRIENT - DENSE foods. Meals should be eaten hours before an athletic event. WATER is essential! This nutrient should be replaced quickly after participating in athletic activities. 2 cups of water for every POUND lost is recommended. POTASSIUM replacement is recommended by eating (1) dried fruit; (2) low-fat milk; (3) most fruits and vegetables rather than by taking tablets.

Adults Metabolism SLOWS DOWN. Generally total food intake needs to be REDUCED Due to busy SCEDULES, nutritious meals are replaced with fast food and snacks. It is important to get fruits, vegetables, whole grains, lean meats, and low-fat dairy, while avoiding foods high is sugar and fat Sedentary lifestyle creates a greater need for daily EXERCISE EXERCISING is the key to balancing food intake and output.

Elderly Aging adults have les sensitive TASTE BUDS. Also, they are less sensitive to SMELLS Because they are less active they need: (1) less fat, sodium, and calories in their diet, and (2) more nutrient-dense foods. Some form of daily exercise is still important. Various physical and mental challenges may limit ability to PURCHASE and PREPARE food. Elderly who live alone have a harder time eating a variety of nutritious food. MALNUTRITION is a concern. Many health concerns and diseases incident to aging affects eating habits and food choices. Food ASSISSTANCE programs are available to help feed the elderly: Food Stamps, Meals on Wheels