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Lifespan
Nutrition
Chapter 13
Nutrition for Lifetime
• Your nutritional needs change throughout your
lifespan
• The human lifespan includes 5 stages:
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The prenatal period
Infancy
Childhood
Adolescence
Adulthood
• Each life stage brings its own growth and nutrition
needs and challenges
• Meeting these demands promotes good health at
each time of life and builds a solid case for the
future
Prenatal Period
• Good food choices are important for pregnancy women
o Single most important requirement during pregnancy
• The baby’s growth and development, including crucial brain
development, depend on nutrients from the mother
• Poor nutrition can harm both the mother and baby’s nutrition
• If the fetus does not get enough nutrients from the mother’s
diet, it draws them from her body’s tissue. This creates a
deficiency
• Teen pregnancies are particularly risky because teens need
added nutrients for their own growth and development
• Poor nutrition increases the chance that the baby will have a
low birth weight as well as physical and learning problems
later in life.
Daily Food Plans for Mom
• Give recommendations for pregnant and breast
feeding moms
o Choose low-fat, nutrient dense foods
• Grains
o Contain carbohydrates, which provide our body with energy
o Grains fortified with folic acid can help prevent defects to the baby’s nervous
system
• Vegetables
o Keeps mother’s heart healthy
o Reduce chances of her getting diabetes, high blood pressure, and some kinds
of cancer
o Rich in potassium and dietary fiber
o Rich in folic acids and vitamins A, C, and E
o Low in fat and calories, and therefore can help to control the mother’s weight
• Fruits
o 7 or more servings of fruit and vegetables combined every day
o Rich sources of fiber, vitamins and minerals.
o High vitamin C help mother and baby have healthy gums and other tissues
• Also helps the body heal wounds and to absorb iron
• Milk Products
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Nutrients include calcium, potassium, vitamin D, and protein
Vital for building healthy bones and teeth
Important so they can prevent osteoporosis
Choosing milk products that are low fat or fat-free is also important
• Meat and Beans
o Choose meat and poultry cuts that are low-fat
o Provide protein, which is vital to the baby’s growth and development of
bones and teeth
o Also helps keep the mother’s body healthy
o Need more protein than they did before they were pregnant
• Oils
o Fats at liquid temperature
o Solid fats, such as margarine and shortening, contain hydrogenated oils
that are higher in saturated fats and trans fats than oils.
o Should try to limit saturated fats and trans fats
Vitamins and Minerals
• Vital to both mother and fetus
o Best to get from healthy diet instead of getting from supplements
o Pregnant women should take vitamins, minerals, or other supplements only
with their doctor’s approval
• Vitamins
o Help maintain a healthy pregnancy
o Women usually need more vitamins during pregnancy
• Vitamin A ensures proper eye development and helps keep skin healthy
• Vitamin C helps build healthy teeth and gums – it also helps form the
connective tissue of skin, bone, and organs
• Vitamin D aids in the creation of bones and teeth
• Folic acid is necessary for normal spinal development in the fetus
o Lack of folic acid can lead to spina bifida. Pregnant women need
twice the normal amount. Even women who are considering
becoming pregnant should increase their intake of folic acid.
• Minerals
o Pregnant women need iron, a mineral that helps prevent anemia and
assists in developing the baby’s own blood supply
o Extra iron is stored in the body’s liver and is used in the months right after
birth
o During this period, a baby who lives on breast milk lacks iron in the diet
o The mother can get iron from dried beans, raisins, dates, meat, and leafy
green vegetables
o Calcium and phosphorus are also important minerals during pregnancy
o These nutrients work together to produce strong bones and teeth and
ensure regular elimination of waste from the body
o Milk and other dairy products are key sources of calcium and
phosphorous
Food Quantities
• Should eat a wide variety of healthy foods
• Exact quantities vary depending on the mother’s
age, weight, and activity level, as well as the stage
of pregnancy
Pregnancy and Weight Gain
• Most women gain 25 to 35 pounds during pregnancy
• Overweight women should gain less, and underweight
women should gain more
• Women carrying twins should also gain more – as much
as 45 pounds
• Pregnant women gain weight from the growth of the
baby and from physical changes of pregnancy
o Healthy women need only about 300 calories per day more than usual
o These extra calories should come from nutrient-rich foods
• Pregnancy is not a good time for a weight-loss diet,
even for women who are overweight
• Limiting food deprives the fetus of vital nutrients
• Women can lose weight after delivery by eating
healthfully
Infancy
• Good nutrition is the single most important requirement
during pregnancy
• The baby’s growth and development, including crucial
brain development, depend on nutrients from the
mother
• By eating nutritious, balanced diet, a pregnant woman
promotes her baby’s development and maintains her
own health
Feeding Newborns
• Two options: Breast-feeding or bottle feeding
• Breast-feeding
o Breast milk has exactly the right balance of fat, carbohydrates, and
protein for a baby
o The protein in breast milk is better digested and absorbed than the protein
in formula
o Protect infants from infection
• Mother passes her immunity to disease to the baby through colostrum
o A breast-feeding woman should eat well and drink plenty of liquids to
ensure that she produces enough milk
o Lactation burns added calories that makes weight-loss diet unnecessary
and unwise
o Breast-feeding woman may need to adjust her food choices if the infant is
sensitive to certain foods
• Bottle feeding
o Infant formula also provides good nutrition
o A mother may choose to feed formula if she cannot produce milk or if she
takes medications that could be passed to her infant in breast milk
o Formula allows a mother to have a more flexible schedule and can be
stored longer
o Formula can be expensive and it does not give the baby natural
immunities to disease
Adding Solid Food
• Between four and six months of age, a baby is ready to start
the transition to the solid food
• For easier swallowing and digestion, solids are strained to
resemble a mash or paste
• Iron-fortified rice cereal mixed with breast milk or formula is a
good first solid food
• Once babies have started to eat cereal, other new foods
can be introduced
• Vegetables and fruits come next
• It is not unusual for a baby to have an allergic reaction to a
new food
• Some foods may cause a skin rash or digestible trouble
• By keeping track of what the baby has eaten and by
introducing new foods one at a time and four days apart,
you can know which food the baby is reacting to
• At about 8 months, a baby is ready for protein foods.
• Introduce choices one at a time
• That makes it easier to tell whether a food is causing a
negative reaction
• At around 9 months, infants’ eating skills improve
• They are able to sit up steadily in a high chair
• They start to self-feed, picking up and chewing soft
finger foods
• Cutting food into small pieces makes it easier to
handle and guards against choking
• A 1 year old child can usually eat the same foods as
the rest of the family if they are cut into small pieces.
• Children under 2 have high energy needs, so
caregivers should not limit fat
Childhood
• Young children are active and growing. They need to
eat a wide selection of nutritious foods. Children have
small stomachs and short attention spans, so small
servings and regular snacks are better than heavy
meals.
• A rule of thumb for portions is 1 tablespoon of food for
each year of the child’s life.
• A child’s appetite can vary from day to day
• During growth spurts, children often eat more than
usual
• Children sometimes go on food jags, insisting on a
certain food at every meal.
o Humor these phases until they pass
Encouraging Good Eating
Habits
• Serve foods that vary in color and texture. Cut foods into
imaginative shapes. This adds interest and encourages
children to appreciate food’s sensory appeal.
• Share meals with children and make mealtime
enjoyable. Model good manners and eating habits.
• Do not use food as a reward or punishment. This
practice gives the wrong impression about the purpose
of food.
• Allow children to leave food on their plates if they are
not hungry. Insisting that they finish all their food can
lead to overeating.
• When possible, let children choose meals and
snacks from several nutritious options. Keep plenty
of nutritious snacks on hand.
• Teach children how to prepare a few simple,
healthful foods by themselves, with your supervision.
Depending on their age, they might tear lettuce or
make sandwiches. As children grow older, allow
them to help in preparing meals.
• Making shopping trips with children fun and
educational. Help them identify fruits and
vegetables. Point out flavorful foods of different
cuisines.
• Encourage children to drink water when thirsty
rather than sugary drinks.
Nutrition and Special Needs
• Children with special physical, emotional, or
cognitive needs may need extra help with eating
and nutrition
• Caregivers, family members, physicians, and
dieticians need to work together to help children
with special needs cope with daily challenges
• Caregivers may need to learn special skills, such as
how to use a feeding tube or how to respond to
disruptive behavior at mealtime
Adolescence
• Second most rapid growth period of life
• Dramatic physical changes increase a teen’s need
for almost all nutrients
• During growth spurts, teens’ calorie and nutrient
needs increase
o Every teen’s growth rate is different, and your needs are different from
your friends’ needs.
• Base your food choices on your own body cues,
such as hunger and height gain
• You may need to resist peer pressure to eat more or
less than you need
Nutrition for Teen
Athletes
• Carbohydrate Needs
o Teen athletes should get 55 to 60% of their daily calories from
carbohydrates, 20 to 25% from fat, and 15 to 20% from proteins
• Water Needs
o Should drink water before and after events
o Drink water every 15 minutes during an event
o Drink 2 ounces of water for every 3 pounds of weight (if you weight 100
pounds, you should drink 66 ounces of water per day)
• Pre-event Meals
o Eat 3 to 4 hours before an event for proper digestion
o Should include complex carbohydrates.
o After a hard workout, refuel the body with nutritious foods and fluids
Adulthood
• Many adults face a nutrition dilemma.
• They need the same amount of nutrients as they get
older, but they need fewer calories.
• The demands of work and family leave less time for
exercise and balanced meals.
• Adults may find their weight rising, along with their risk of
heart disease, carious types of cancer, and other
assorted heath problems
• It is easier and healthier to maintain a healthy weight
than to gain weight and then try to lose it
• Adults need to choose a variety of healthful, lowcalorie foods and make physical activity a priority.
• Your study of foods and nutrition today can help you
keep those commitments as an adult
Older Adults
• Good nutrition plays a major role in wellness and
disease prevention in older age
• Healthy food helps older adults and seniors stay
healthy, active, and energetic
• Calorie needs drop in older adulthood, but nutrition
needs often rise
• Aging and disease cause the body to use some
nutrients, notably calcium and vitamins D and B12, less
efficiently
• To make every calorie count, older people should
choose nutrient dense foods
• Thirst signals also decline with age, although fluid
needs remain the same
Nutrition Challenges for Older Adults
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Older adults face challenges that can get in the way of healthy eating
Seniors who live alone or on fixed income may not have the desire or
means to prepare nourishing meals
It may take longer to prepare meals
Lifestyle changes also affect food choices
Older adults may have health problems that require a special diet and
limit the foods they can eat
Disabilities can make kitchen tasks painful
The death of loved ones can depress the appetite as well as the spirit
Most older adults want to stay independent for as long as possible
o To do this, they can use the same strategies used by busy families – such as buying
convenience foods, cooking ahead and freezing meals. Health care aides can
teach new cooking skills to people with physical limitations
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Social service programs, churches, and community groups can also
provide services to help older adults stay healthy
Families and neighbors can also help by grocery shopping for an older
adult, or making them a meal.
This kindness satisfies more than a nutrition need – it nourishes the
whole person!