Download Diet lifestyle L Thompson

As we progress through adulthood, bone resorption (replacement of old bone tissue) takes place at
a faster rate than bone formation. This leads to a gradual fall in bone mass as we age. In women,
bone loss is accelerated following the menopause.
Osteoporosis may occur when bones become weak, brittle and break easily. This can lead to
fractures in the wrist, back and hip. Osteoporosis is a major problem in older people, especially
women.
The WHO recommends just breastfeeding for the first 6 months of life. Breast milk contains over 300
different components including the energy and nutrients, growth factors and immunological
components necessary for the baby’s needs; which changes as the baby develops. Colostrum after
birth, less fat and more protective factors than later on. Lack of healthy diet = mother’s nutrients
reduced. Caffeine/alcohol can pass into breastmilk. Peanuts? Energy req up to 500 kcal/day.
Infant formula – strict criteria from European Commission for nutrients etc. Protein content – whey
and casein. Breast milk = 60% whey, 40% casein, so formula = more whey. Prebiotics are nondigested carbohydrates that can act as ‘food’ for the friendly bacteria in our digestive systems,
encouraging them to thrive. Breast milk contains a number of these substances.
Weaning: The introduction of solid foods into the baby’s diet, alongside breast milk or formula. Start
at 6 months (no earlier than 17wks), continuing into first year – because stores of some nutrients
start to run out, so additional sources are needed. Amount and frequency can be gradually
increased, as things are more accepted by the baby. To reduce the risk of allergies developing, avoid
wheat, peanuts, eggs, fish and some cheeses – bacteria that the baby’s immune system is not
developed enough for.
7-9 months: start to introduce dairy, purees of veg and meat, bread, rice and pasta – chewing
practice.
9-12 months: three meals a day, small bits of food. Avoiding salt, sugar, honey.
Veg diet – as long as the diet can provide all the required nutrients for growth and development –
pulses instead of meat. Iron absorption increased with meat alternatives.
The daily recommended maximum salt intake for children aged 1-3 years is 2 g (0.8 g sodium) per
day, and 3 g (1.2 g sodium) per day for children aged 4-6 years.
Dental health: According to the 2013 Children’s Dental Health Survey, over 31% of children in the UK
showed signs of obvious decay experience by the age of 5 years and 8% had at least one filled
primary tooth.
School age: By this age all children should be consuming a varied and balanced diet that is in line
with the eatwell plate. 2 portions of 140g of fish per week, one of which should be an oily fish such
as mackerel, salmon or sardines. Fish provides protein and several vitamins and minerals, and oily
fish provides the long chain omega-3 fatty acids.
SALT: children aged 4 to 6 years – no more than 3 g a day;
• children aged 7 to 10 years – no more than 5 g a day;
• children aged 11 or above – no more than 6 g a day.
55% of children aged 7-10 years still have some evidence of dental caries
In England in 2007, around 16% of children aged 2 to 15 years were obese and 14% were
overweight. For those aged 2 to 10 years, 16.3% boys and 14.4% girls were obese. Childhood obesity
increases the chances of chronic disease in later life and already the current trends are translating
into an increased incidence of type 2 diabetes in obese teenagers.
Health Survey for England (2004) only 10% of 5 year olds and 20% of 12 year olds consume the
recommended five portions of fruit and vegetables a day.
It is recommended that children and young people should engage in at least 60 minutes of moderate
intensity physical activity each day. At least twice a week, this should include activities that improve
bone health, muscle strength and flexibility, for example running, cycling or swimming (respectively).
Only 70% of boys and 61% of girls meet these recommendations.
Adolescents require an increased amount of nutrients for these physical changes.
2013 in England, 34% of boys and 39% of girls aged 13-15 years were overweight or obese.
In contrast, cases of eating disorders such as anorexia nervosa have been shown to peak between
the ages of 15-19 years in teenage girls.
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. 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. Lack of
iron in the body may result in iron deficiency and increase the risk of iron deficiency anaemia, which
can lead to serious health consequences.
Increased requirement for calcium – increase in bone mass. A growth spurt begins around 10 years
of age in girls and 12 years in boys. In both sexes, an average of 23 cm is added to height and 20 to
26kg in weight.
Good food and exercise habits practised now are likely to benefit their health for the rest of their
lives.
Nutritional requirements do not change much between the ages of 19 to 50, except during
pregnancy and lactation.
5 portions (1 portion equates to 80g) of a variety of fruit and vegetables a day could reduce the risk
of deaths from chronic diseases such as heart disease, stroke and cancer by up to 20%.
In England, 41% of men and 33% of women are overweight and an additional 26% of men and 24%
of women are according to Department of Health's Health Survey for England 2013.
Weight is gained as a result of long-term positive energy balance (regularly taking in more energy
than is expended through normal bodily functions and physical activity). Exercise: over the course of
a week adults should achieve at least 150 minutes moderate or 75mins vigorous.
BMI – problems with this as a measurement?
Supplements – cannot be used to replace a healthy, balanced diet.
Due to changes in body composition; a decrease in lean body tissue (muscle) and an increase in fat
tissue and activity levels decrease. BMR decreases.
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difficulty in chewing and swallowing;
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dental problems;
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changes in sense of smell and taste;
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difficulty in shopping, preparing and cooking food;
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living alone;
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financial problems;
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illness.
Enjoy their food, keep active, have adequate nutrient intake, hydration – even minor can lead to
health problems.
Nutrient and dietary recommendations same as for rest of population. More oily fish, fortified
mineral foods, Vit D - supplement containing 10?g of vitamin D daily, as the body becomes less
efficient at producing Vit D from sunlight as it ages
High intakes of sodium (salt), fat, energy and alcohol are linked with high blood pressure, which is a
major risk factor for cognitive decline and stroke.
There is now some evidence that fatty acids in the diet may be important in determining the risk of
developing dementia.
As we progress through adulthood, bone resorption (replacement of old bone tissue) takes place at
a faster rate than bone formation. This leads to a gradual fall in bone mass as we age. In women,
bone loss is accelerated following the menopause.
Osteoporosis may occur when bones become weak, brittle and break easily. This can lead to
fractures in the wrist, back and hip. Osteoporosis is a major problem in older people, especially
women.
It is estimated that 1 in 3 women and 1 in 12 men over the age of 55 years will suffer from
osteoporosis in their lifetime. Adequate intakes of calcium and vitamin D are key to ensure that
optimum peak bone mass is attained in early adulthood and to reduce postmenopausal bone loss
and prevent osteoporotic fractures.