Nutrition Through the Life Cycle General Nutritional Needs

Nutrition Through the Life Cycle

General Nutritional Needs l Good nutrition: ¡Resists disease ¡Helps decrease recuperation time ¡Supplies energy l Exercise is important throughout the life cycle. l Proper amounts of fiber in the diet is directly linked to preventing many health problems.

The Life Cycle l Prenatal (before birth) l Infant (0 -11 months) l Child (1 -11 years) l Adolescent (12 -20 years) l Adult (21 -60 years) l Elderly (60+ years)

Prenatal Nutrition l The major nutrients that a mother needs during pregnancy are: ¡ ¡ Protein (helps build baby’s body tissue) Iron (helps with blood supply) Calcium (helps with bone growth and health) Folic Acid (helps prevent Spina Bifida) l Pregnant women need folic acid within the first 28 days to help prevent neural tube defects, such as spina bifida. l Excellent food sources include: high protein foods such as fish, poultry, meat, eggs, beans, enriched breads and cereals, fruits, and dark green vegetables.

Infant Nutrition l Feeding Newborns: ¡Two choices for feeding newborn infants: breast-feeding and bottle feeding. ¡After the first four months, the baby will be ready for “solid” food. l Can you give a baby honey? l NO!! l Why not? l Botulism! Spores grow in their digestive tracts ¡Can be fatal

Child Nutrition

Childhood Nutrition l 1 T of food for each year of the child’s life. ¡Kids have small stomachs! They will need snacks to maintain their energy throughout the day. ¡Nutrient dense snack ideas: juice, yogurt, milk, fruit, vegetables, cooked meat, unsweetened cereal, whole grain crackers.

Childhood Nutrition l Follow the My. Plate Guidelines for Kids (Based on ages 6 -11). It states that every child needs: l Grains: 6 oz everyday, half being whole grains l Vegetables: 2 ½ cups everyday l Fruits: 1 ½ cups everyday l Milk: 2 ½ cups everyday l Protein: 5 oz everyday

Early Childhood Nutrition l Serve foods that vary in color, texture, shape, size, and temperature. l Eat meals with children. Be a role-model for good eating habits and behavior. l Avoid using food as a reward or punishment. l Don’t encourage children to become members of the “clean your plate society. ” l When possible, let children choose what foods they want to eat for some meals.

Early Childhood Nutrition l Teach children how to prepare nutrient-rich foods by and for themselves. l Introduce foods one at a time, not all at once. l Remember: Children’s taste-buds are very sensitive!

Child’s Meal Plan

Teen Nutrition l Adolescents need extra nutrients to support growth l Goal: Follow My. Plate Guidelines l Dairy: 3 C per day l Protein: 5 -6 oz per day l Grains: 6 -8 oz per day l Vegetables: 2 ½ - 3 C per day l Fruits: 1 ½ - 2 C per day l Two biggest nutrition problems: ¡ Obesity ¡ Eating disorders (Anorexia, Bulimia)

3 Keys to Healthy Eating l. VARIETY l. MODERATION l. BALANCE

Iron l Teen Females need 15 mg/day l Teen Males need 12 mg/day l Good sources: Meat, poultry, fish, cereal, beans, green leafy vegetables

Special Nutritional Concerns Eating Disorders l Eating disorders involve physiological changes associated with food. l Anorexia Nervosa: psychological loss or denial of appetite and self-starvation l Bulimia Nervosa: large quantities of food are eaten at one time (binging) and then purged from the body by vomiting or use of laxatives

Outward Signs of Eating Disorders 1. Preoccupation with food 2. Person becomes irritable and hostile 3. Person refuses to eat or eats very little 4. Person is excessively critical of themselves 5. Person looks emaciated 6. Hair loss 7. Bruising 8. Dental decay 9. Lanugo

Physical Effects of Eating Disorders 1. Lowered body temperature 2. Metabolism slows down 3. Decreased heart rate 4. Iron-deficiency anemia 5. Rough, dry, scaly and cold skin 6. Low blood potassium 7. Decreased bone mass (osteoporosis) and muscle mass 8. Possible loss of teeth 9. Muscle tears and fractures in athletes

How can you help a friend? l l Be sensitive Let them know that you are there to help and to be a friend. Talk to a trusted adult to set up appointments for professional help The most important thing you can do is be a support for your friend. Let them know that you are there for them no matter what.

You are Special l video

Healthy Snacks!

Adults l Metabolism slows down; in general, total food intake need to be reduced. ¡Metabolism: chemical process in the body that provides energy in useful forms to sustain vital activities. l Exercise is an important component to balancing calories. l Sedentary lifestyle creates a greater need for daily exercise.

Adults and My. Plate l Fruit: 1 ½ - 2 C per day l Vegetables: 2 ½ - 3 C per day l Grains: 6 -7 oz per day l Protein: 5 -6 oz per day l Dairy: 3 C per day

Feel Better Today, Stay Healthy for Tomorrow! l Make smart choices from every food group. l Find your balance between food and physical activity. l Get the most nutrition out of your calories eat nutrient dense foods.

Exercise Plan for an Adult!

The Aging and the Elderly l Use less energy, need fewer calories ¡ Still need same amount of nutrients! l Nutrient dense foods are important. l Taste sensations and smells are less sensitive.

Elderly Diet Video l http: //nihseniorhealth. gov/eatingwellasyou getolder/benefitsofeatingwell/01. html

The Aging and the Elderly l Various physical and mental challenges may limit ability to purchase and prepare foods. l Malnutrition is a concern, especially for those who live alone. l Many health concerns related to aging affect eating habits and food choices.

My. Plate for the Elderly l Fruit: 1 ½ - 2 C per day l Vegetables: 2 -2 ½ C per day l Grain: 5 -6 oz per day l Protein: 5 -5 ½ oz per day l Dairy: 3 C per day

Tips to Improve Nutrition l Buy frozen dinners or pre-cooked food l “Eat out” at a senior center l Share shopping and cooking duties with a friend or neighbor l Eat food that is soft, chop/grind food l Add gravy or sauce to make it moist l Thick soup, fruit smoothies, milkshakes, and hot cereals are good choices

Elderly meal plan