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Nutritional Needs and Health Concerns Study Sheet Nutritional Needs Change Throughout the Life Cycle Nutritional Needs: follow the recommendations from the food pyramid follow recommended dietary guidelines many health problems are linked to nutrition exercise is important through the life cycle good nutrition helps the body to resist disease, helps recuperation, and supplies energy proper amounts of fiber in the diet is directly linked to preventing many health concerns. Children: Follow recommended number of servings and serving sizes for children (children age 2 to 6 - milk servings; meat 2 servings; vegetable 3 servings; fruit 2 servings; grain 6 servings) Servings sizes/portions for children are smaller than adults; children under age 4 a serving is usually 2/3’s of a regular serving: children 4 years and older can eat the same amount as a regular food pyramid size Need a variety of nutrient dense foods in small frequent amounts Expose to new and a wide variety of foods Introduce new foods one at a time Taste buds are very sensitive Avoid sweet foods as snacks Make foods interesting and inviting for children; color, texture, shape, size and temperature Adolescents: Follow recommended number of servings from the food guide pyramid milk 2-3 servings; meat 2-3 servings; vegetables 3-5 servings; fruit 2-4 servings; grain 6-11 servings. Time of great activity and rapid growth Need a variety of nutritious foods throughout the day avoid high sugar and high fat snack foods; monitor amount of caffeine and carbonated drinks Teen Athletes: Carbohydrates, fats and proteins all contribute to stored nutrients that help produce energy Muscles built by exercise, NOT extra protein Because of high energy/caloric output more complex carbohydrate foods are required Meals should be eaten 3 - 5 hours before an athletic event Water is essential; two cups of water is recommended for every pound lost during workout Potassium replacement is recommended by eating dried fruit, low-fat milk, most fruits and vegetables Adults: Metabolism slows down; generally total food intake needs to be reduced Exercise is an important component to balancing food intake and output Sedentary lifestyle creates a greater need for daily exercise Aging: Nutrient dense foods are important Taste sensations and smells are less sensitive Low sodium and low-fat diets are commonly recommended to lower the risk of high blood pressure, stroke, heart disease and certain types of cancer Various physical and mental challenges may limit ability to purchase and prepare foods Elderly who live alone have a harder time eating a variety of nutritious foods; malnutrition is a concern Many health concerns and diseases incident to aging affect eating habits and food choices Food assistance programs are available to help feed the elderly Health Concerns Relating to Food and Nutrition Weight Management: factors that influence food intake behavior - physical, emotional, social, religious, cultural, financial/income, nutritional knowledge, habits physical body characteristics are inherited; can’t change body proportions learning to accept inherited shape and maintaining a healthy weight will influence overall lifetime health one general rule to determine healthy weight: women - 100 lbs. for 5 ft. and 5 lbs. for each additional inch (range equals plus 10% and minus 10%) i.e. 5’5” = 125 lbs. general range = 112 - 138 lbs. men - 106 lbs. for 5 ft. and 6 lbs. each additional inch (range equals plus 10% and minus 10%) i.e. 5’10” = 166 lbs. general range = 150 - 183 lbs. obesity is defined as 20% above normal weight range for a person’s gender, height and frame obesity is associated with the following health concerns - stroke, adultonset diabetes, heart disease inactivity and/or underactivity is probably the most important single contributor to obesity in the U.S. energy balance equation = calories in/consumed vs. calories out/used generally people tend to underestimate their daily food/caloric intake and overestimate their calorie output (exercise) 3500 calories = 1 lb. recommended weight loss program - cut calories a little and increase exercise maximum weight loss per week is 1 - 2 lbs. skipping meals is not a good way to lose weight; breakfast is the most important meal of the day weight loss should include: eating a variety of foods; including all the groups in the food pyramid include all the groups in the food pyramid carbohydrates, protein and fats eating at regular intervals; avoid skipping meals successful weight loss through behavior modification: set realistic goals develop new eating habit/change old ones increase exercise; finding something you enjoy will increase the chances of staying active eating a variety of foods; include all the groups in the food pyramid gaining weight: eat larger portions of nutrient dense foods eat regular meals add nutritious snacks between meals avoid high-sugar and high-fat snacks avoid fad diets very low calorie (1000 calories or less per day) diets based upon limited foods or a single food plans that promise quick weight loss (over 2 lbs. per week) high-protein, low-carbohydrate diets diet pills fasting - going without food yo-yo dieting lose weight, gain weight, lose weight cycle of body weight going up and down hard on the body and may have harmful long-range health effects Anemia: severe depletion of iron stores resulting in low blood hemoglobin symptoms include - weak, tired, mental state affected loss of blood creates a loss of iron menstruating females are at higher risk not all ingested iron is absorbed; vitamin C helps to absorb iron when taken together meat is an excellent source of iron fortified cereals have iron added often a concern for female adolescence Colon and Rectal Cancer: one of the top causes of cancer deaths in the U.S. insoluble fiber will not dissolve, absorbs water, contributes bulk, lowers the risk for cancer insoluble fiber significantly inhibits the development of precancerous colon and rectal polyps fiber helps food move through large intestine good sources of fiber include fruits, whole grains, vegetables, dried beans diets should consist of 20-35 grams of fiber a day high fiber diets need lots of liquids to avoid problems Diabetes: hyperglycemia - blood glucose levels are too high diabetes affects the body’s production and use of insulin - making blood glucose levels abnormally high insulin is a hormone produced in the body types: Type I - child/juvenile diabetes and Type II - adult onset diabetes risk factors many people have a genetic predisposition to acquiring the disease maintaining a healthy body weight helps to prevent hyperglycemia symptoms/warning signs occurring in combination may include: excessive urination and thirst weight loss with nausea, easy tiring, weakness, irritability cravings for food; especially sweets vision disturbances blurred vision slow healing of cuts and bruises soluble fiber may improve the control of blood sugar and can reduce the need for insulin or medication important to manage carbohydrate intake through diet and/or receiving insulin causes damage to the kidneys, eyes, and other body parts Hypoglycemia: low blood glucose levels types: a drop in blood glucose following a meal and is accompanied by symptoms of the stress response, this is a case of the body not functioning properly; special diet considerations must be followed fasting/starving can induce hypoglycemia; usually after 8 - 14 hours of not eating; self-induced hypoglycemia corrected with normal eating patterns symptoms/warning signs may include: headache, mental dullness, fatigue, irritability, trembling, hunger, anxiety Heart Disease: coronary heart disease (CHD) refers to disease of the heart and blood vessels; it is the leading cause of death in the United States atherosclerosis is the most common form - plaque forms along the inner walls of the arteries saturated fat in the diet is changed to cholesterol which forms the plaque plaque causes hardening of the arteries and the more advanced condition of atherosclerosis factors increasing the risk: genetics, age, high-fat diet (high blood cholesterol), lack of exercise, stress, smoking and tobacco use, excessive alcohol consumption, low fiber intake, low vitamin/mineral intake decrease consumption of foods high in saturated fats and sodium high sodium/salt foods - onion rings, pickles, french fries potato chips, some soft drinks, canned soups, frozen entrees, processed foods, i. e. lunch meats buildup of plaque in the arteries leading to the brain may result in a stroke Osteoporosis: a condition manifested in older adults; females at higher risk bones become porous and fragile due to the lack of calcium bone density is developed during the first 25 years of life after age 25 calcium consumption helps to maintain the existing bone density daily calcium consumption - ages 9-19 1,300 mg; age 19-50 1,000 mg age 50+ 1,200 1 cup of milk has approximately 300 mg. of calcium risk factors advanced age, low-calcium diet, female gender, thinness, smoking, lack of exercise, alcoholism, chronic steroid use exercise when people are confined to a bed, their bones and muscles lose strength weight-bearing exercises such as walking, dancing, jogging and calisthenics are especially effective in maintaining bone density