Life-cycle Nutrition

Carbohydrates, fats, proteins, minerals and vitamins are needed through every life stage. The “content” per say of our diet does not change. Through out life we are encouraged to eat whole grains, vegetables, fruits, lean protein and healthy fats. The amount of each essential nutrient will change from one stage to another. 

 

Pregnancy:

Through pregnancy the amount of macro nutrients is slightly higher.  During the first trimester no additional energy is needed, but in the second trimester it is recommended women add 340 calories and 450 through out the last one. Doctors recommend prenatal vitamins for pregnant women to ensure essential nutrients such as folic acid, iron and calcium are part of their diet.

 

 

Infancy:

A baby’s digestive track is not ready to process the foods in the form we eat them, therefore 8-12 feedings a day of breast milk or iron fortified milk is recommended. Breast milk is highly recommended for at least the first 6 months. Cow milk is not recommended for infants younger than a year old. The protein content in cow milk is too high for babies and it can cause kidney problems. As babies grow, cereal, fruits, vegetables, whole grains are added to their diet. A daily requirement of macro nutrients is higher during infancy and early childhood than any other stage. This higher demand is justified by the rapid cell division and growth.


 

Childhood:

Children between the ages of 2-3 require between 1,000 -1,400 calorie intakes depending on their activity level while for children between ages 4-8 1,200 - 1,400 calories is the daily recommendation. Children ages 9-13 their calorie intake varies between 1,400 -2,000 depending on gender and activity level. There are physical, emotional, and psychological changes that take place through out this stage. Their brain and limbs are not fully developed and a healthy diet is critical to their development. In addition, they are like little sponges, absorbing and learning from their environment, this is the perfect opportunity to establish/reinforce good eating habits.

 

Adolescence:

Adolescence is the stage when kids experience their grow spurts, and they can certainly put away some food! A 15 year old boy may need 3,500 calories just to maintain their weight. Generally boys between the ages of 9 -18 will need 1,600 – 3,200 calorie intake based on their activity level. Girls the same age will need 1,400 – 2,400 calorie intake. 
Trying to get our children and adolescents to choose a fruit instead of a cookie can be a challenge. It is important than besides their macro nutrients they still take vitamins and minerals as these prove vital for their growth and development. Adding a daily vitamin might be a way to supplement any deficiencies.

Adulthood:

The calorie intake for adults follow the same guidelines as children, it is based on gender, activity level, and age. We can probably notice that we are no longer able to eat everything we want and not gain weight. Our daily routine, may sway us to choose "convenience" over "healthy". We need to eat a balance diet and stay active! Adults calorie intake may vary from 1,600 – 2,600 with activity level being the determining factor. 

Elderly:

It doesn't end, at this stage we must continue to eat a balance diet. The activity level declines and thus the calorie intake. It is extremely important to stay away from fatty food, avoid trans fat, and add calcium and perhaps a daily vitamin.

 


        Healthy eating starts when we are born and it ends when we pass. Our eating habits and nutritional choices start from infancy. We must introduce new foods, healthy foods to our children from an early age. Life is a cycle; if we teach our children from an early age to limit sweets and sugar and eat more vegetables and fruits they will more likely follow the same pattern as adults. Nutrition.gov along with Myplate offers many tools to help understand our nutritional needs as we experience the different stages in life.

References:


Center for Disease Control and Prevention. Health effect of childhood obesity. Retrieved on October 2014 from http://www.cdc.gov/HealthyYouth/obesity/facts.htm

Nutrition MD.org Nutritional Requirements through out the Life cycle. Retrieved on Oct 2014, from http://www.nutritionmd.org/health_care_providers/general_nutrition/lifetime_nutrition_requirements.html

Sizer, F., & Whitney, E. (2013). Nutrition Concepts and Controversies (13th ed.). Wadsworth Cengage Learning