1. Nutrition Through the Life Cycle
All images were taken from google.com on 05/17/2017. The photographs are labeled for reuse.

2. Lactation (Breastfeeding)
Pregnancy
Lactation (Breastfeeding)
Infancy
(0-12 mo.)
Toddlers
(1-3 yrs.)
Preschoolers
(3-5 yrs.)
School-aged Children
(5 yrs.-adolescence)
Teenagers
Adults
Older Adults (50+ yrs.)
The Life Cycle
During all stages of the life cycle, people require adequate nutrition for growth & maintenance of their bodies.
A person will experience changing nutritional needs as they develop through each stage of the life cycle.
Keep in mind that people will also have varied nutritional needs due to individual factors (weight & height, gender, activity level).

3. PREGNANCY: Calories & Weight Gain
9 months of pregnancy broken into thirds, or trimesters
Adding Calories:
1st Trimester: no additional calories, focus on nutrient-dense foods
2nd Trimester: 340 additional calories daily
3rd Trimester: 450 additional calories daily
Recommended Weight Gain During Pregnancy
Pre-pregnancy Weight
Total Weight Gain
Underweight
28 – 40 lbs.
Normal weight
25 – 35 lbs.
Overweight
15 – 25 lbs.
Obese
11 – 20 lbs.
1 trimester is weeks.
DISCUSSION: Pregnant women often hear the phrase, “You’re eating for two!” Is this a myth?
Be sure to emphasize that pregnant women should NOT double their calorie intake, to avoid excessive weight gain that will be difficult to lose after giving birth. Point out that 340 or even 450 extra calories that come from fatty or sugary foods could easily be consumed with little nutritional benefit to mom or baby.
However, this saying could help to remind expectant mothers of the QUALITY of their food intake, encouraging nutrient-dense foods rather than empty calories.
1 – 4 lbs. TOTAL during 1st trimester
2-4 lbs/mo. during 2nd & 3rd trimesters
Most weight gain occurs during 2nd & 3rd trimesters

4. PREGNANCY: Specific Nutrients
Pregnant women need more:
PROTEIN… BUT most women get plenty!
Most vitamins & minerals, including:
FOLATE/FOLIC ACID: Important in 1st trimester for brain & spinal cord development
CALCIUM: mg daily to prevent bone loss
1300 mg for pregnant teens
IRON: provides reserves for infant after birth
B12, ZINC, MAGNESIUM, IODINE
PROTEIN: to build fetal tissue; increased blood supply & uterine tissue of mother
BUT most women get plenty of protein!
More vitamins & minerals
FOLATE (natural)/FOLIC ACID (synthetic) (Vitamin B9) in 1st trimester for brain & spinal cord development
All women of childbearing age: 400 micrograms daily from fortified foods/supplements
During pregnancy: 600 micrograms daily from fortified foods/supplements in addition to diet
CALCIUM – 1000 mg daily (standard rec) to prevent bone loss
1300 mg for pregnant teens
IRON: provide reserves for infant after birth, mother also needs extra iron to make red blood cells
B12: works with folate to make red blood cells; only naturally occurring in animal foods (vegetarians may need supplements)
Zinc: supports fetal growth & development
Magnesium: promotes healthy fetal bones & tissues
Iodine: mother’s basal metabolic rate (BMR) increases in 2nd trimester; iodine supports thyroid activity

5. PREGNANCY: Foods to Avoid
Foods associated with foodborne illness:
Rare or undercooked meat & poultry; raw seafood
Deli meats
Smoked seafood
Raw eggs
Soft cheeses
Unpasteurized milk
Unwashed fruits & veggies
As well as:
Seafood high in mercury
Caffeine (<200mg daily)
Alcohol
Pregnant women are advised to avoid many foods due to their association with foodborne illnesses that can cause miscarriage or other complications.
Listeria has the ability to cross the placenta and may infect the baby, which could lead to infection or blood poisoning and may be life-threatening.
Unwashed fruits & vegetables could also be contaminated with pesticide residues.
DISCUSSION: How do these foods compare to the TCS foods learned during ServSafe?
Seafood high in mercury should be avoided. High levels of mercury can cause damage to the fetal brain/nervous system.
Caffeine consumption during pregnancy is a controversial topic, but most doctors recommend that women limit caffeine during pregnancy.
Drinking even a small amount during pregnancy can cause miscarriage, permanent damage to the fetus, or Fetal Alcohol Syndrome (FAS).
Smoking is not a food, but pregnant women should also avoid smoking. Smoking increases risk of low birth weight and decreases oxygen to the fetus.

6. LACTATION: Calories & Nutrients
Breastfeeding burns up to 500 calories daily
Increase calorie intake from nutrient-dense foods as recommended by dr.
Consume a varied diet to introduce new flavors to baby
Lactating women need more:
PROTEIN
WATER
2 quarts daily
Consider soups, fruit juices, etc.
VITAMINS & MINERALS
Consider supplements

7. LACTATION: Foods to Avoid
Excessive caffeine
Seafood high in mercury
Processed foods or foods high in additives
Alcohol
High consumption of caffeine during lactation is linked to irritability and restlessness in infants; moderate caffeine intake is advised.
Alcohol may be secreted into breast milk and then consumed by the baby, causing developmental problems. Infants have immature organs that do not break down drugs as rapidly or efficiently as adults do. Alcohol can be permitted within moderation- but two key recommendations are important to consider. First, mothers should breastfeed before drinking alcohol, to allow time for their bodies to metabolize it. Second, if a mother is concerned about alcohol in her breastmilk, she should choose to pump and discard her milk and feed her baby from a previously pumped frozen milk supply.

8. LACTATION: Why breastfeed?
Benefits of Breastfeeding
FOR MOM
FOR BABY
Promotes bonding
Faster return to pre-pregnancy weight
Best meets baby’s nutritional needs over time
Saves money & time spent buying & preparing formula
Enhances immune system
Reduces environmental waste from formula bottles & cans
Easier to digest than formula
Reduces frequency of allergies and infections
May reduce risk for osteoporosis, breast/ovarian cancers
May reduce future risk for chronic diseases such as obesity & diabetes
Chart from Nutrition & Wellness for Life, 4th Edition- pg. 261

9. INFANCY (0-1 years): Breastmilk vs. Formula
BREASTFEEDING
FORMULA
The American Academy of Pediatrics (AAP) recommends exclusive breastfeeding for 6 months (encouraged for 12 months)
Challenges to breastfeeding may include:
Maternal pain or discomfort
Difficulty “latching on”
Time & frequency of feedings
Maternal diet, medical conditions or medication
Iron-fortified infant formula is a viable alternative to breast milk
Formula feeding may offer some moms greater flexibility & convenience
Formula feeding does not pass antibodies to the infant, is costly, requires planning ahead
Soy-based formulas are available for vegetarian parents or lactose-intolerant infants.

10. INFANCY (0-1 years): Feedings
How often should babies be fed?*
1-2 weeks old
Every 2 – 3 hours
2 weeks – mos.
6 feedings daily
(every 4 hours)
2 - 7 mos.
5 feedings daily
mos.
4 feedings daily
1 year
3 meals, plus snacks
*Look for hunger cues! Ages/feedings are approximate.
All infants, whether breast- or formula-fed, may need a Vitamin D supplement
Food safety guidelines should be followed when feeding
Cow’s milk is never appropriate in the 1st year of life!
Improperly prepared or stored formula OR improperly pumped & stored breast milk could result in foodborne illness for the baby!
Cow’s milk does not contain enough iron and contains too much calcium for infants.

11. INFANCY (0-1 years): Growth & Solid Foods
Proportionally, infants have greater nutritional needs than adults!
WEIGHT should triple during the 1st year of life
HEIGHT should increase by half during the 1st year of life
INTRODUCING SOLID FOODS:
No earlier than 4-6 months of age; look for cues that he or she is ready
Start with rice cereals, then gradually add vegetables, fruits, and meats last
Introduce one food at a time and repeatedly serve new foods
In the 1st 12 months, AVOID:
Honey
Egg whites
Orange juice
Cow’s milk
Example of healthy growth in infants:
A 7 lb., 20 inch baby at birth should be approximately 21 lbs., 30 inches at 12 months
Before 4 months, infants cannot swallow solids. Because their digestive systems are immature, infants who are fed solids too early are also at higher risk for developing allergies and dehydration due to overtaxed kidneys.
Cues that baby is ready for solid foods: sitting with support, no drooling, doubled birth weight, interest in others eating
Introducing new foods one at a time helps to identify food allergies/intolerances
Honey should be avoided due to increased risk of botulism; egg whites & orange juice may trigger allergic reactions if introduced too early

12. TODDLERS (1-3 years): Growth & Nutrition
Toddlers need between 1,000 – 1,400 calories daily (depending on age, size, activity level)
By age 3, toddlers will have quadrupled their birth weight and grow about inches in height.
Serving sizes should be about 1 tablespoon for every year of age
Toddlers have small stomachs… healthy snacks are important!
A toddler’s diet should be well- balanced, including whole grains, protein foods, and a variety of fruits & vegetables.
Toddlers need more full-fat milk & dairy products
DISCUSS: What nutrients do milk & dairy products provide for toddlers?
Milk & dairy products provide calcium, protein, phosphorus, Vitamin A & D, riboflavin, B vitamins, fat
- fat is needed for calories & brain development

13. TODDLERS (1-3 years): Feeding Tips
Toddlers like foods that are:
Cut into bite-sized pieces or finger foods
Soft textures & easy to chew
Colorful
Familiar
Allow toddlers to feed themselves- develops hand-eye coordination
Don’t force food & maintain a positive attitude!
Avoid choking hazards like:
Nuts & seeds - Corn
Raisins - Hard candy
Marshmallows - Pretzels
Grapes
Round slices of hot dogs or carrots
Continue to introduce foods one at a time to identify allergies
Toddlers are often messy eaters- they are experimenting with all of the sensory experiences of eating AND learning to use a spoon! Be patient.
Toddlers’ appetites can vary wildly depending on growth, attention span, food preferences, etc. If your toddler is growing appropriately and not frequently sick, you can be assured he or she is eating an adequate amount of calories & nutrients.

14. PRESCHOOLERS (3-5 yrs.): Growth & Calories
Growth slows down, but more calories are needed due to larger body size
Preschoolers will grow about 3 inches and gain about 4 lbs. yearly
1, ,600 calories daily depending on age, body size, gender, & activity level

15. PRESCHOOLERS (3-5 yrs.): Nutrients
Overall, preschoolers should eat the same variety of food as adults!
Smaller servings
Preschoolers need more high- quality protein, vitamins & minerals
Rely on carbohydrates for energy
Aim for well-balanced diet with plenty of milk & dairy products, fruits & vegetables
While older preschoolers may have the daily caloric needs of some adult women, they still have smaller stomachs… snacks and smaller serving sizes are still important to supplement meals

16. PRESCHOOLERS (3-5 yrs.): Feeding Tips
Don’t forget breakfast! ¼ daily calories; include carbohydrates, proteins & fat
Stock healthy snacks:
Fruit or dried fruit
Yogurt & fat-free milk
Raw veggies like carrots
AVOID high-sugar, high-salt, or high-fat snacks!
Preschoolers can be prone to picky eating or FOOD JAGS (eating only a few specific foods). What to do?
Don’t worry about “the clean plate club”
Offer healthy choices
Select foods that are pleasing colors & textures
Keep offering new foods
Set a good example!
Food jags or picky eating are both perfectly normal parts of toddler and preschooler development, as this is a common way for children to assert their independence.
Forcing your child to eat or to clean their plate will only make mealtimes a negative experience. Remember that they are getting enough calories & nutrients if they are still growing appropriately.
Studies show that a child may need to be presented with new foods 8 to 10 times before actually trying & liking it- don’t give up!
Preschoolers love to mimic adult behavior, so it’s important to set a good example with healthy eating.

17. School-Age Children (5 yrs. +): Growth & Calories
School-age children grow about 2 inches & gain 4 lbs. a year until puberty
1,400 to 2,600 calories daily depending on age, size, gender & activity level
Continue to eat a well- balanced diet
Keep building calcium in bones for adolescent growth spurt
Because school-aged children covers the ages of 5 to approximately 12 years of age, calorie requirements have a wide range during this time. Visit and access the Super Tracker to calculate more specific calorie requirements.

18. School-Age Children (5 yrs. +): Preventing Childhood Obesity
Encourage drinking water over sugary drinks
Offer nutrient-dense meals & snacks
Avoid foods high in sugars & fats
Limit snacks before mealtimes or mindless snacking
Limit time spent on sedentary activities (ex. video games, TV)
Children need 60+ minutes DAILY of developmentally appropriate physical activity
Outdoor play, riding bikes, team sports
Remind students that habits established in childhood will carry over into adolescence and even adulthood! As with toddlers & preschoolers, having healthy snacks available and preparing meals that are rich in nutrients is key.
Discuss SEDENTARY as a vocabulary term.
Give examples of “developmentally appropriate”: 5-year-olds should not lift weights or run marathons; playing catch or tag are more appropriate

19. Teenagers: Calories & Growth
Puberty = beginning of adolescence
10-12 years for girls
12 – 14 years for boys
Teenagers will experience RAPID growth spurt
Calorie needs increase dramatically to support this growth!
Choose complex carbohydrates
Average Calorie Requirement for Adolescents*
Age & Gender
Daily Calories
14-18 yr. old FEMALES
2,300
14-18 yr. old MALES
3,100
*Vary based on growth rate, gender, activity level
Rapid growth in adolescence usually consists of: growth in height, growth in weight, & muscle development. Healthy males will develop more lean muscle mass, while healthy females will develop fatty tissues.
Emphasize that “average” is just that… Teens who are more or less active will have different calorie requirements. Overall, teens need slightly more calories & nutrients than adults. Male teens need more calories than female teens because of higher percentage of lean body mass.

20. Teenagers: Specific Nutrients
Most teens get adequate amounts of nutrients
Female teens need more IRON to prevent anemia
All teens, but especially females, need CALCIUM & VITAMIN D to maximize bone density
Obesity remains a concern; increase physical activity and decrease calorie intake
Female teens have a higher risk of anemia (iron deficiency) due to losses through menstruation. Good sources of iron include red meat, legumes, dark green leafy vegetables, and whole-grain/enriched breads & cereals.
Teenagers who lack bone density are at a higher risk of developing osteoporosis later in life.

21. Teenagers: Eating Tips
Don’t skip meals! Breakfast should be ¼ of daily calories/nutrients
Teens have more control over their food choices and tend to choose more fast foods
Fast foods are often high in calories, sugar, fat, & sodium
But… there are healthy choices available!
Focus on eating a well- balanced diet with:
whole grains
a variety of fruits & vegetables
low-fat or fat-free dairy products
lean protein
Avoid empty calories that are not nutrient-rich
Enjoy 60+ minutes daily of physical activity
Teens who skip breakfast or other meals may have trouble concentrating in school, and may also experience tiredness, irritability, more headaches & infections. Eating a good breakfast gives you energy for your day after a night of sleep.
Emphasize that poor eating habits established in adolescence often follow into adulthood, setting them up for higher risk of chronic disease!

22. Adults: Calorie Needs Adulthood covers the longest stretch of life!
Can be divided into:
EARLY adulthood: yrs.
MIDDLE adulthood yrs.
Calorie needs are slightly less than adolescents and gradually decrease throughout adulthood
Many adults gain weight over time because they do not reduce calorie consumption
By the time a person reaches adulthood, they have stopped growing and need slightly less calories to maintain body functions.
Most adults gradually decrease in the amount of energy their bodies need to operate. However, adults who exercise and maintain lean body mass will continue to need higher amounts of energy as seen in early adulthood.
Because calorie needs can vary dramatically due to gender, height, weight, age, & activity level, it is recommended that individuals calculate their personal daily calorie requirements and food group servings at ChooseMyPlate.com

23. Adults: Nutritional Needs
Adults should follow the Dietary Guidelines for Americans, including:
Maintaining appropriate calorie intake and a healthy weight
Choosing nutrient-dense foods
Consuming whole grains, a variety of fruits & vegetables, fat-free or low-fat dairy products, and a variety of protein foods
Avoiding foods high in sugar, saturated & trans fats, sodium
Avoiding a sedentary lifestyle by incorporating at least 150 minutes of moderate physical activity weekly, plus muscle- strengthening activities 2 days/week
For more information, see the Dietary Guidelines for Americans
Younger adults (19-30 yrs.) may have stopped growing, but their bones are still accumulating calcium stores for the future! Dairy products and other calcium-rich food sources continue to be important.

24. Older Adults: Calorie Needs
Can be divided into:
LATER adulthood: yrs.
OLDER adulthood: yrs.
Most specific nutritional needs are during OLDER adulthood
Adults should continue to follow the Dietary Guidelines for Americans where appropriate
Older adults require less calories to maintain body weight
Less physical activity contributes to this
Weight gain will occur unless calorie intake decreases
Obesity contributes to chronic disease
Older adults who are obese or overweight are at higher risk for developing a variety of chronic diseases, including type 2 diabetes, heart disease, gall bladder disease
Food choices should be nutrient-dense to take in maximum nutrition without exceeding calorie needs
Older adults should participate in everyday physical activity- keeps muscles toned, improves circulation, increases calorie needs

25. Older Adults: Specific Nutrients & Food Safety
Older adults need more:
CALCIUM (women over 50, men over 70)
Increase dairy products
Supplements may be necessary
VITAMIN D (adults over 70)
B VITAMINS, including folate, B6 and B12 (adults over 70)
FIBER (avoid constipation)
Older adults are more susceptible to foodborne illness! Avoid:
Raw/undercooked meat, poultry, or seafood
Unpasteurized milk
Raw/undercooked eggs
Unwashed fruits & vegetables
Soft cheeses
Hot dogs, deli meats, lunch meats that have not been reheated
Lack of calcium & vitamin D contributes to osteoporosis in women, along with menopause & lack of weight-bearing exercise
Older adults have decreased absorption of nutrients during digestion, causing them to get fewer nutrients from meals
Fiber-rich foods include fruits, vegetables, whole grains, and legumes
Older adults have weakened immune systems- high risk population for FBI (review of ServSafe)
Older adults should be careful to follow safe practices for handling food!

26. OLDER ADULTS: SPECIAL ISSUES
FACTORS OF OLDER
ADULT NUTRITION
SOLUTIONS
Diminished sense of taste and smell
Use more herbs and spices; avoid over-salting food;
try new foods and flavors
Dental issues, tooth loss, dentures
Choose softer foods: cooked vegetables, applesauce, canned fruits, ground/shredded meats, eggs
Limited income
Buy in-season produce, select low-cost proteins like beans or eggs, choose store brands and use coupons; food banks & SNAP benefits available
Reduced mobility/access for grocery shopping
Seek grocery delivery options, home meal delivery services (Meals on Wheels), or help from a caregiver; organize your list, buy staples in bulk to limit trips to the store
Isolation/eating alone
Seek senior citizens’ centers or elder day-care programs that provide group meals