Nutritional Requirements Across the Lifespan
PREGNANCY:
There is an obvious high level of importance placed on nutrition throughout the duration of a pregnancy. It is important to note though, the common phrase “eating for 2” is not actually true. The baby forming in the womb during the first and part of the second trimester is really no bigger than your thumb. Therefore, there really is no need to eat like you are eating for 2 people. Caloric needs do need to be increased in the second and third trimester, but not as much as you might think. In the second trimester, calories increase about 340 for a normal pregnancy and 450 calories during the third trimester. Although moms don’t necessarily need to eat a lot of additional calories, it is crucial that they are getting the proper nutrients to support themselves and the baby’s needs. Calcium, for example, is important for mom. Calcium deficiency during pregnancy actually wouldn’t affect the baby, as the baby would pull from mom’s supply. This could be concerning, as the baby would be essentially stealing from mom’s bones which could cause health issues later on in the mother. Iron is another important nutrient during pregnancy. It is not possible to meet the daily iron requirement by diet alone. Iron supplements are recommended to supply mom with enough iron to prevent anemia. There are two other nutrients that need to be increased during pregnancy to reduce the risk of spinal bifida, which are tubal defects in the baby. These nutrients are folate and Vitamin B12. It is highly recommended that moms take a prenatal vitamin to ensure additional nutrient requirements are met to support a healthy pregnancy.
INFANCY:
Once the baby is born, the first 4 months will consist only of breast milk or infant formula. If mom is breastfeeding, there are some important guidelines to adhere to. Calories should be increased to about 500 calories. Caffeine should be avoided as well as spicy foods. It should go without saying that alcohol and drugs are not to be consumed during breastfeeding. It’s important for mom to be consuming a diet rich in fruits and vegetables to ensure nutrient requirements are met. At about the 4-month mark, babies should be introduced to solid foods in the form of baby cereal. At about the 6-month mark, they may be ready for jarred baby food. It’s important when starting the baby on jar food, to start with bland foods such as vegetables and only give the baby one flavor at a time in order to observe any possible reactions to each food. By about 8 months, baby should be ready to tolerate finger foods that are cut into small pieces. It is critical for the first year of life to not give a baby honey in any form, as it may kill the baby. This includes things like graham crackers or honey nut cheerios.
CHILDHOOD:
As a child leaves the infancy stage and heads into the childhood their feeding habits begin to change more dramatically than in any other stage of life. A 12-24 month old child will consume approximately 800 calories per day. And by this point, most foods will be some sort of modified adult foods. Calcium is still at a premium during this stage and milk and cheese should be provided daily. A baby can consume whole milk up to the age of 2 years to support brain growth, but after 2 they can start to drink 1% or skim. During childhood it is important to be feeding your baby at least 4-6 smaller meals each day. As a helpful guideline for how much to feed and what types of foods to feed during childhood stage, parents should reference the Choose My Plate website, and click on preschool. KIDS PLATE
ADOLESCENCE:
As a child hits the teenage years, their diet can become more sporadic and inconsistent. By this stage of their lives, they are greatly influenced by the environment, school cafeterias and fast food. As teenagers grow, so does their appetite. Parents play a crucial role in monitoring their child’s eating habits and teaching them proper portion sizes and healthy food choices. A teenager’s life can get busy but parents should strive to eat a family meal together each night to enforce healthy eating habits. As we saw in earlier life stages, calcium is also important during adolescence because this is a crucial time for bone development. Teenagers need to consume foods rich in calcium but need to be cautious of high calorie fatty foods such as whole milks, cheeses, and ice creams.
ADULTHOOD:
As a person leaves the adolescence stage and enters adulthood, dietary habits have been formed. An adult should consult a health professional or do research to learn what their caloric intake should be. This will vary based on a person’s weight status, age, gender, and physical activity level. Dietary guidelines that are important during this stage include consuming a diet high in fiber. Adults should strive to consume 3 meals a day and 2-3 smaller snacks while maintaining their overall caloric intake. The recommended daily intake for fruits and vegetables is at least 5-9 servings daily. It is encouraged for adults to take a daily multivitamin, although this should only supplement a healthy diet.
Our nutrition habits will be taught to us at an early age by our parents. How much our parents invest in teaching us proper nutrition can shape the rest of our lives, literally. Child obesity is at an all time high in the U.S. and child diabetes is also higher than it’s ever been. This is a direct reflection on parents. Parents, too often, do not monitor their child’s food intake. The average American household is filled with unhealthy foods such as sodas, chips, ice creams, and cookies. We have studies in previous weeks the alarming rate at which our nation is getting fatter. If we as parents are overweight and obese, it can be assumed that they are not modeling proper healthy eating to their children.
Schools also play a vital role in teaching proper eating habits. Recently there have been stricter nutrition guidelines that have been instituted at schools across the nation. Many schools must meet certain guidelines such as not offering fried foods and ensuring fruits and vegetables are available at each meal. The consequences of not following a healthy eating lifestyle will become important as a person ages. Just like taking care of a car, if you don’t properly maintain a car like changing the oil and performing routine maintenance, you may not notice it right away, but eventually the car will break down. It’s the same with our bodies. We don’t see immediate effects of eating pizza and drinking soda. But eventually, an unhealthy diet will lead to obesity and increased health risks such as heart disease and diabetes.
REFERENCE:
Sizer, F. & Whitney, E. (2013). Nutrition: Concepts and Controversies (13th ed.). Mason, OH: Cengage Learning.
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