2. CHAPTER Images shutterstock.com 4 Nutrition and Fitness Through the Life Span

3. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Describe health and development concerns that affect the nutritional needs of people in different stages of the life span. List meal-planning tips to meet the nutritional needs of people in different stages of the life span. Objectives continued

4. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Suggest appropriate activities to help people at different stages of the life span maintain physical fitness. Plan a nutritious diet for yourself. Objectives

5. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Nutrient Needs and Diet During Pregnancy Diet during pregnancy affects both the mother and her fetus, the developing baby Pregnant women have increased needs for nearly all nutrients, especially folate, protein, calcium, and iron ChooseMyPlate.gov can help pregnant women select healthful foods that will meet their increased nutrient needs

6. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness During Pregnancy Physical fitness can help a pregnant woman have a more comfortable pregnancy and an easier delivery Activity choices should build endurance for cardiovascular health as well as improve flexibility, strength, and balance © Piotr Macrinski/Shutterstock

7. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Diet During Lactation During lactation, a mother’s body is producing milk for her baby Lactating women have increased needs for energy, protein, minerals, vitamins, and fluids During lactation, as well as pregnancy, women should avoid alcohol, tobacco, and all drugs except as advised by a physician

8. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness After Delivery Fitness activities after delivery can help women get their bodies back in shape and lessen feelings of depression © Kzenon/Shutterstock

9. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Nutritional Needs of Infants Infants have high nutrient and energy needs to support their rapid growth Except for iron, infants have no nutrient reserves

10. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Feeding Infants Infants need breast milk or formula to meet their nutrient needs At the age of four to six months, babies may be introduced to single-grain, iron-fortified baby cereal as their first solid food Caregivers need to add foods to an infant’s diet gradually to help identify any food allergies and food intolerances

11. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness During Infancy Parents can help babies enjoy “tummy time” to develop muscles and motor skills Placing toys in front of babies and on both sides will encourage them to reach and turn from side to side © Nathan_David_Hall/Shutterstock

12. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Nutritional Needs and Meals for Preschoolers Preschoolers need adequate calories and good sources of potassium, vitamin E, and fiber Meals should be planned around MyPlate with bright-colored, mild-flavored finger foods Begin with small portions and add more as needed

13. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Think Further What should caregivers keep in mind when planning snacks for young children? © Monkey Business Images/Shutterstock

14. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness for Preschoolers Active play should be encouraged to build fitness Limit sitting activities to 60 minutes at a time Limit screen time to no more than 2 hours per day Children who learn to enjoy being active when young will form lifelong fitness habits

15. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Nutritional Needs of School-Age Children School-age children need foods from all the food groups They continue to need sources of potassium, vitamin E, and fiber Children ages nine and over need 3 cups from the dairy group each day as well as foods that provide magnesium All food choices should be nutrient dense

16. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Planning Meals for School-Age Children Breakfast should supply about one-fourth of the day’s total nutrients, while lunch and dinner should supply about one-third Snacks can provide added nutrients

17. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness for School-Age Children Caregivers need to limit screen time and sitting activities They should encourage active play and remind children to use safety gear © spotmatik/Shutterstock

18. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. The Teen Years Teens experience a growth spurt, which causes an increase in energy needs Teen diets are often low in magnesium, calcium, potassium, fiber, and vitamin E Teen girls need to be sure to get enough folate and iron

19. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Planning Meals for Teens Eating a healthful breakfast will help teens have the energy needed to start the day Snacks count for one-fourth of total daily calorie intake Portion sizes can be increased to meet nutrient and energy needs Teens should choose fat-free milk, water, and juice over nondiet soft drinks to limit added sugars

20. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness for Teens Teens need to use decision-making skills to make food and activity choices that will help them prevent being overweight or obese Teens should choose a variety of activities to build all areas of fitness Finding an enjoyable fitness activity is more important than the type of fitness

21. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Think Further How many minutes of moderate activity should teens include in their daily lifestyle to maintain good health? © Len Green/Shutterstock

22. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Adulthood Energy needs begin to decrease for adults in their 20s Vitamins A and C need to be increased in the diet to address nutrient needs The need for calcium and vitamins D and B 12 increase for adults over 50 Sodium needs drop for adults over age 50

23. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Planning Meals for Adults Busy schedules may interfere with nutritious food choices Having healthful foods on hand and planning meals around MyPlate will help adults meet nutrient needs

24. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness for Adults Following a daily fitness plan will help adults maintain a healthy weight and stay fit as they age © Diego Cervo/Shutterstock

25. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. The Later Years Calorie needs decrease for people over age 70 Older adults need to consume adequate vitamin D and calcium to address concerns of osteoporosis Reading labels on processed foods will help older adults limit sodium intake

26. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Planning Meals for Older Adults Meals for older adults should focus on whole grains, vegetables, fruits, fat-free or low-fat dairy foods, and lean protein foods Adults over age 70 may take supplements to meet needs for vitamins B 12 and D Meals should be prepared with food safety in mind, since foodborne illness is a greater threat to older adults than younger adults

27. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Fitness for Older Adults Staying active can help lessen aches and pains and reduce disease risks for older adults Activities should improve endurance, strength, balance, and flexibility © Robert Kneschke/Shutterstock

28. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Special Diets Vegetarian diets and therapeutic diets are examples of special diets people might follow by choice or on a doctor’s advice Eating a daily variety of plant foods can help vegetarians meet their protein needs Vegetarians need to be sure to include sources of vitamins D and B 12, calcium, iron, and zinc in their diets continued

29. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Special Diets Medical nutrition therapy (MNT) might be used to treat someone who has a health condition such as diabetes mellitus Even minor illnesses, such as sore throats and digestive disorders, can affect appetite and nutrient needs Anyone taking medication needs to be aware of possible food-drug interactions

30. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Did You Know? Foods and liquids may limit absorption or cause them to break down. It is best not to stir drugs into a food or drink, unless advised to do so by a doctor or pharmacist. Did You Know? © Ilya Andriyanov/Shutterstock

31. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Food Assistance Programs Food assistance programs offer free or reduced-priced foods and nutrition education to people with limited income at all stages of the life span Many programs are funded by the federal government and managed by agencies in each state Other programs are offered by charity organizations

32. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 1.How do nutritional needs change during pregnancy? pregnant women have increased needs for nearly all nutrients, especially folate, protein, calcium, and iron Review

33. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 2.What meal-planning tips can help meet the nutritional needs of preschoolers? meals for preschoolers should follow MyPlate and include bright-colored, mild- flavored finger foods to appeal to picky eaters Review

34. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 3.How can caregivers help school-age children maintain physical fitness? Caregivers should encourage active play and limit screen time and sitting activities for school-age children. They can also model healthful activity habits. Review

35. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 4.Plan three meals for one day including food sources of nutrients that are often low in teen diets. Answers will vary. Review

36. Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 5.Plan two dinner menus that will meet the nutrient needs of a vegetarian. Answers will vary. Review