Nutrition across the lifespan

The nutritional recommendations across the lifespan – from pregnancy to childhood, and from adolescence to adulthood.

Learning how to make healthy food choices and obtaining sound & balanced nutrition earlier on in life will help pave a pathway for good health the rest of one’s life. Eating for good health, physical activity, and other healthy habits are necessary throughout the lifespan. How we live in our earlier will affect us later on. All aspects of a person as a whole affects our overall health, including our physical and emotional health. They all work together to maintaining wellness. “To a large extent, physical activity and nutrients share the same metabolic pathways and can interact in various ways that influence the risk and pathogenesis of several chronic diseases” (WHO, 2003).

The need for sound nutrition begins before life even begins, and with the parents nutritional habits. Parents need to maintain a healthy diet and lifestyle to help prepare for healthy conditions of their future child. A woman’s nutrition before pregnancy is crucial because it determines whether her uterus will even be able to support the growth of a healthy placenta” (Sizer, 2011). Nutrient needs for the mother also increases during pregnancy on all essential nutrient fronts. Caloric intake increases by 340 per day during the 2^nd trimester and 450 calories during the 3^rd trimester. Carbohydrate intake needs to increase about 175 grams per day, while protein increases by 25 grams from a normal intake range for a woman (Sizer. 2011). Healthy essential fatty acids are important to increase as well, needing lipid materials to aid in the development of the baby’s brain. Mineral and vitamin intake requirements must also increase, most notably include folate (increases by 400 – 600 mg per day), vitamin B12 (increases due to folate hindering its absorption), calcium (must increase, along with magnesium and phosphorus, for proper skeleton development), vitamin D (increases, because it aids in calcium absorption, by consuming vitamin D fortified milk), iron (necessary to increase blood volume), and zinc (vital for protein synthesis and cell development, and needs to be balanced against iron intake – which hinders its metabolism). Basically, take a healthy diet and consider it on overdrive. Even though the caloric intake needs increase during pregnancy “the high nutrient requirements of pregnancy leave little room in the diet for discretionary calories from sugars and solid fats” (Sizer, 2011). A healthy, balanced diet needs to continue for the mother even after birth in order to provide proper nutrients via breast milk. During the first year of life the infant grows faster than any other stage, and breast milk provides the needed nutrients for this growth. Breast milk is the optimal form of nutrition for an infant, given that the mother is healthy and is making healthy lifestyle choices, providing essential nutrients (including vitamins, minerals, proteins, fatty acids, etc.), immune factors, calories and water content that he/she needs for optimal development and survival. “Breast milk excels as a source of nutrients for the young infant. With the exception of vitamin D… breast milk provides all the nutrients a healthy infant needs for the first six months of life” (Sizer, 2011). That being said, solid food should begin to be added into an infant’s diet at about 6 months, or when the individual infant seems ready. “The early feeding of the infant lays the foundation for lifelong eating habits… and health throughout life” (Sizer, 2011).

As the infant grows into a child, healthy eating habits and behaviors needs to be developed. “Nutrient needs change in childhood and throughout life, depending on the rate of growth, gender, activities, and many other factors… dietary excesses during childhood often set up a life-long struggle against obesity and chronic diseases” (Sizer, 2011). Proper nutrition will aid in brain, organ and overall body development. Without proper nutrition early onset issues may develop. This is where healthy eating choices need to be taught and the task of teaching the child that healthy foods taste good too. On an average basis (though numbers vary) “a 1-year-old child needs about 800 calories a day; at age 6, the child needs about 800 calories more. By age 10, about 1,800 calories a day support normal growth and activity without causing excess storage of body fat” (Sizer, 2011). Children need water, vitamins, minerals, healthy fats, complex carbs, and proteins are needed to aid in development and growth. Fiber content varies from 19 to 26 grams for ages 1 thru 13. Protein and fat consumption is added into the diet (depending on age, gender, activity, etc), and 130 grams of carbs is recommended to be consumed. The DRI’s for vitamins and minerals are still lower than that of adolescence or adults, but “as a child grows larger so does the demand for vitamins and minerals” (Sizer, 2011). Though a healthy, balanced diet should provide the necessary nutrients, the DRI recommend the insurance of having 7-10 milligrams of iron per day and 10 micrograms of vitamin D per day for proper growth. “To grow and to function in the adult world, children need a firm background of sound eating baits, which begin during babyhood with the introduction of solid foods” (Sizer, 2011).

 As the child hits adolescence it is important to that parents and other prominant figures help the growing individual develop healthy eating habits and lifestyle behaviors. This is a period of life where independence is gained and the individual has a tendency to want to make decisions and choices on their own. They can be influenced by peer groups and other social circles to develop unhealthy nutritional and lifestyle choices. But, this is where education and a firm base in healthy eating habits come into play. Parents can “encourage teens to meet nutrient requirements by providing nutritious snacks; authentic nutrition information may be best received when it speaks to a teen’s interests” (Sizer, 2011). It is during this stage that the growing adolescent hits yet another growth spurt and nutritional needs drastically change and increase. “The energy needs of adolescents vary tremendously depending on growth rate, gender, body composition, and physical activity” (Sizer, 2011). This stage is a crucial time for bone development. Iron, calcium and vitamin D needs all increase due to the increase in lean body mass and bone mass. Calcium (and vitamin D to aid in its absorption) is crucial due to growth spurts during this period to support healthy bones (WIN, 2009). In addition to the continued need for a complete spectrum of vitamins and minerals, as found in a multi-vitamin (which is suggested if a healthy diet is difficult to obtain), iron becomes crucial during this stage. “Teen boys need iron to support their rapid growth—most boys double their lean body mass between the ages of 10 and 17. Teen girls also need iron to support growth and replace blood lost during menstruation” (WIN, 2009). Adolescence/teen needs, though vary in different quantities, look pretty similar to the needs of an adult, with some variations due to age, body composition and physical activity. But, even with the variations, the basic guidelines are the same. As stated in previous posts adolescent teens need to consume a balanced diet of healthy fats, lean proteins, complex carbs, ample amounts of water, plenty of fiber, low or no-fat dairy products, and correct amounts of minerals & vitamins. Because of increased growth, teens require about 5 ½ healthy oz. of protein on a daily basis. Carbohydrate intakes are similar to a child’s intake, as 130 grams per day is still a good number to aim for. Healthy fats need to be consumed in small quantities to support growth and maintenance. Though this is dependent upon physical activity levels and gender, “teenagers who are consuming 2,000 calories per day should aim for 2 cups of fruit and 2 1/2 cups of vegetables every day” (WIN, 2009). They also need to consider physical activities when choosing what foods to eat, and should stay active when aiming for good health. Continuing on into the adult years, sound nutrition and healthy lifestyle choices need to be followed and valued if you want to live a long, healthy life. As we age ample amounts of “whole-grain breads, cereals, rice, and pasta provide a steady supply of carbohydrate that is essential for optimal brain functioning. With age, fiber takes on extra importance for its role against constipation, a common complain among older adult” (Sizer, 2011). A balanced, healthy diet should continue to be followed into older adult years to maintain good health. Just because someone is aging does not give them an invitation to consume whatever they want. It will still negatively affect them. Like at other stages in life, what you do and eat today will affect you today and later on in life. All of that being said adopting and maintaining a healthy diet is crucial at every stage in life. “Nutrient deficiencies compromise immune function, while a sound diet and regular physical activity can improve it” (Sizer, 2011). Healthy adjustments “may not only influence present health, but may determine whether or not and individual will develop such diseases as cancer, cardiovascular disease and diabetes much later in life” (WHO, 2003). Older adults diets vary depending upon physical status, medications, and any diseases that may have developed over the years. A physician should be consulted when developing a healthy diet and exercise regiment, especially if medications are being used.

References

Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversies (12^th ed.). Belmont, CA: Wadsworth learning.

WHO (2003). Diet, Nutrition and the Prevention of Chronic Diseases. World Health Organization. Retrieved from http://whqlibdoc.who.int/trs/who_trs_916.pdf

WIN (2009). Take Charge of Your Health. Weight-control Information Network. Retrieved from http://win.niddk.nih.gov/publications/take_charge.htm