1. © Livestock & Meat Commission for Northern Ireland 2015 Diet through life

2. Learning Objectives The key learning objectives for this section are that you will: Explore ways to achieve a healthy diet; Recognise the different key stages in life; State why needs for different amounts of energy and nutrients change through life. © Livestock & Meat Commission for Northern Ireland 2015

3. Healthy diet through life A healthy diet is made up of a balance and variety of different foods, which provides all of the nutrients required by the body. At certain stages through life individuals requirements for energy and nutrients are different. Can you think when this might be? © Livestock & Meat Commission for Northern Ireland 2015

4. Healthy diet through life The main stages in life include: Pregnancy and breastfeeding; Babies and toddlers; Childhood; Adolescence; Adults and older adults. © Livestock & Meat Commission for Northern Ireland 2015

5. Energy and nutrient requirements What are the factors that affect the energy and nutrient requirements for individuals? Age Gender Body composition Level of activity © Livestock & Meat Commission for Northern Ireland 2015

6. Diet in pregnancy During pregnancy the basic principles of a healthy diet stay the same. Besides the nutrients provided by a healthy varied diet, there are some micronutrients that are very important for the development of the baby and of these, women have increased requirements during pregnancy. © Livestock & Meat Commission for Northern Ireland 2015

7. Diet in pregnancy: folate In early pregnancy folate (the natural form of folic acid found in foods) is needed for rapid cell division and growth in the foetus. It can reduce the chance of neural tube defects in the baby, e.g. spina bifida. Women who are pregnant or thinking of having a baby are advised to take a daily supplement containing 400 microgram ( μ g) folic acid until the 12th week of pregnancy. Women who have a higher risk of having a baby with a neural tube defect may be advised by their doctor to take higher dose folic acid supplements. © Livestock & Meat Commission for Northern Ireland 2015

8. Diet in pregnancy: folate Natural folates, found in some fruits and vegetables are also important and the recommended intake for pregnant women is increased to 300 μ g of folates per day (for non- pregnant women it is 200 μ g per day) throughout pregnancy. Natural folates are found in oranges, bananas, and green leafy vegetables. © Livestock & Meat Commission for Northern Ireland 2015

9. Diet in pregnancy: vitamin D and iron Vitamin D Vitamin D status during pregnancy will effect the bone development of the baby. To make sure that pregnant women get enough vitamin D, they are advised to take a daily supplement containing 10 μ g of vitamin D. Iron Pregnant women should eat plenty of foods that are high in iron to avoid iron deficiency. Iron is found in red meat, pulses, eggs, bread, green vegetables and fortified foods such as breakfast cereals. © Livestock & Meat Commission for Northern Ireland 2015

10. Diet in pregnancy: vitamin A Vitamin A is important for good health and also for healthy development of the baby, but large amounts can be harmful to the baby. Pregnant women should not take any supplements containing vitamin A (also watch out for multivitamin supplements). Pregnant women should also avoid liver and liver products because they contain a lot of vitamin A. © Livestock & Meat Commission for Northern Ireland 2015

11. Diet in pregnancy: energy needs Many women think that they need to eat for two when they are pregnant, and this can encourage them to put on too much weight during pregnancy. In fact, the increase in energy requirements during pregnancy is only a small fraction of the amount normally needed, particularly in the first trimester. On average pregnant women are advised to eat an extra 200 kcal per day in the third trimester only. Women who are underweight at the start of pregnancy or who stay as active as they were before getting pregnant may need more energy. © Livestock & Meat Commission for Northern Ireland 2015

12. Diet in pregnancy: energy needs During pregnancy, particularly in the last three months, a woman’s nutritional needs increase to: help the growth of breasts, uterus and placenta; meet the needs of the growing foetus and lay down stores of nutrients in the foetus, and in the mother for breastfeeding (lactation). © Livestock & Meat Commission for Northern Ireland 2015

13. Babies and toddlers The process of producing breast milk and delivering it to the baby is called lactation. Breast milk usually provides all the energy, nutrients and fluids that your baby needs in order to grow and develop healthily during the first six months of life. After about 6 months the baby must be given other foods in addition to breast milk or infant formula. This is called weaning. What type of foods would be suitable for weaning a baby? © Livestock & Meat Commission for Northern Ireland 2015

14. Childhood Children grow quickly and become increasing active as they get older. Children have a higher energy requirement for their body size compared to adults. They need foods that provide enough energy but are also rich in nutrients. Childhood is an important time for growth and development and children need a good supply of protein, and other nutrients including calcium, iron and vitamins A and D. © Livestock & Meat Commission for Northern Ireland 2015

15. Childhood Why are calcium and vitamin D important? Calcium is needed for healthy tooth development, and together with vitamin D, can help develop strong bones. © Livestock & Meat Commission for Northern Ireland 2015 Dental hygiene Children should pay attention to dental hygiene and ways to prevent dental caries. Food or drinks that are high in sugar should be only be eaten occasionally, in small amounts and not in between meals.

16. Adolescence During this time young people grow and develop rapidly. Adolescents require an increased amount of energy and nutrients for these physical changes. Requirements for many vitamins and minerals are higher compared to the needs of younger children. This this is different for boys and girls: boys need more protein and energy than girls to support their later growth spurt. © Livestock & Meat Commission for Northern Ireland 2015

17. Adolescence Although it is important for adolescents to have enough energy and nutrients for growth and development, if more is eaten than needed, they can become overweight, especially if they are inactive. © Livestock & Meat Commission for Northern Ireland 2015

18. Adolescence: iron Iron requirements increase during adolescence to help with growth and muscle development. After menstruation begins, girls need more iron than boys to replace menstrual losses. The reference nutrient intake for girls (11-18 years old) is 14.8 mg of iron each day, while for boys of the same age the figure is 11.3 mg of iron daily. Iron from meat sources, e.g. liver, beef and lamb, is readily absorbed by the human body. Vitamin C helps to absorb iron from non-meat sources, such as green leafy vegetables, nuts, pulses, dried fruits (e.g. apricots), wheat flour and breakfast cereals. © Livestock & Meat Commission for Northern Ireland 2015

19. Adults Nutritional requirements do not change much between the ages of 19 to 50, except during pregnancy and lactation. On average, UK adults are eating too much saturated fat and salt, and not enough oily fish, fruit and vegetables. A poor diet and lack of exercise can lead to diseases such as obesity, cardiovascular diseases and diabetes. © Livestock & Meat Commission for Northern Ireland 2015

20. Adults What is the recommendation for physical activity for adults? Recommendations from the Department of health say that adults should try to do at least 150 minutes of moderate- intensity aerobic activity as week, or alternatively 75 minutes of vigorous intensity aerobic activity (or a combination of the two). © Livestock & Meat Commission for Northern Ireland 2015

21. Older adults Requirements for energy gradually decrease after the age of 50 as activity level falls. To maintain good health, it is important that older adults: have adequate nutrient intakes; enjoy their food; keep active. It is also important older adults keep hydrated by drinking plenty of fluid. Even minor dehydration can lead to health problems. © Livestock & Meat Commission for Northern Ireland 2015

22. Acknowledgement For further information, go to: www.food4life.org.uk © LMC 2015