Lifelong Nutrition Chapter 9 1 Nutrition and

Lifelong Nutrition Chapter 9 1

Nutrition and the Life Cycle • Life cycle – from before birth through adulthood • Affects your growth, energy and health • Recommended Dietary Allowances – nutrition recommendations developed by experts 2

Eating for a Healthy Pregnancy • Prenatal – between conception and birth • Fetus (unborn baby) • Depends on mother for nourishment • Good nutrition and health habits, proper medical care, mom’s most important responsibilities 3

Before & During Pregnancy • Good nutrition before pregnancy helps prepare a woman for a healthy pregnancy • 3 nutrient need special attention • Folate –B vitamin– helps the body make new cells • If deficient, early in pregnancy may result in birth defects of the spine 4

• Iron – needed as blood volume for mom and baby increases – Eat from the meat group for protein and iron – Eat from fruits and grain some are fortified • Calcium – builds baby’s bones and teeth and helps renew calcium in mom’s bones – Eat from the milk group – 3 servings for adults/ 4 for teens 5

Pregnancy Weight • 25 – 35 lbs normal weight gain • Poor nutrition can lead to low birth weight (less than 5 lbs) • More likely to develop health problems • Have difficulty learning • Add 300 calories from nutrient dense foods 6

Nutrition for Infants • Baby changes rapidly during first year • May grow in length by 50% and triple their weight • Brain and other organs continue to develop 7

Mother’s Milk or Formula? ? • Mother’s milk– natural way to feed baby • Balance of nutrients as well as antibodies to build immunity to infection • Easily digested • Prewarmed • Germ free • Economical • Mom needs to eat well balanced eating plan • Formula • Nutritionally similar to mom’s milk • Main ingredient is modified nonfat cow’s milk • Nutrients are added to milk • Most advise iron enriched • Can use soy products 8

• Plain cow • S milk can’t substitute • Doesn’t contain all the nutrients babies need • Can’t digest cow’s milk • After 1 year, they can drink whole milk – Contains fats essential for growth 9

Solid Foods for Babies • Feeding progresses in steps: • 1. by 4 to 6 months – most babies physically ready to eat iron enriched infant cereal, strained fruit/veggies • 2. between 7 to 9 months– babies are ready to eat strained meat, poultry, unsweetened juice, plain toast, teething biscuit 10

• 3. by 10 – 12 months – babies can eat chopped soft foods, unsweetened dry cereals, plain soft bread, pasta • 4. after one year – toddlers start to eat foods other family members enjoyed 11

Detecting Food Allergies • Introduce new foods one at a time • Baby will accept new foods better if they are served at the first part of the meal when he/she is hungry 12

Babies Need: • Food served warm or at room temperature, not hot • Calm surroundings • Time to chew and swallow • Chance to be messy. It’s a part of learning to eat • Someone with them while they’re eating 13

Healthful Eating for Children • Food Guide Pyramid helps planning meals and snack for kids ages TWO and up • Children need same food variety as adults and teens • See page 131 for serving sizes 14

Meals and Snacks for Kids • Need a regular meal schedule • Feeling tired or cranky from hunger affects their appetites • Active, growing children need snacks too • Children under 3 or 4 may choke on some foods • Avoid nuts, popcorn, pretzels, raw carrot pieces, raisins, seeds, chips • Also avoid hard candy and cough drops • Cut up meat/poultry into small pieces, slice grapes in half 15

Learning Good Eating Habits • Set a good example • Positive experiences with food encourage children to become good eaters • Unwise to reward good behavior with food or withhold a favorite food as discipline • Teaches negative attitudes about eating 16

• • • Food jag – wanting just one food for awhile Step toward independence Not a cause of worry Don’t last long If they act picky, don’t give up Continue introducing new foods in small amounts 17

Also children: • Need mealtimes that are pleasant, not pressured, don’t rush them • Like colorful foods and interesting shapes • Like small servings. Children can always ask for more • Enjoy being involved in food preparation, serving, or table setting • Can decide how much they need to eat 18

Nutrition for Your Teen Year • Healthful eating and active living top the list for you to be your personal best • What you eat and how active you are can have positive long term effects 19

Eating to Be Your Best • Grow faster during teen years than at any time since infancy • Nutrient and energy needs are high • Go easy on high fat foods • Choose plenty of nutrient dense foods • High in complex carbs 20

Foods for a Teen Lifestyle • Busy with homework, school activities, friends, maybe a job 21

Tips to Help • If you have a raging after school appetite • Tuck portable snacks (fruit, crackers & cheese, raisins, oatmeal cookies) in your school or lunch bag • If your after school schedule interferes with family meals – Work out a plan with your family – Ask someone to set aside a plate of food for you later • J oin family whenever you can 22

• If you’re still hungry after eating fast – Slow down – It takes time to feel full (20 minutes) • If you don’t have time for breakfast or lunch – Make time – You feel better and do better at school and after school activities • If you hang out with friends at a fast food place – Be a good role model – Order juice or milk to drink – Try a salad 23

Smart Eating During Adulthood • Good nutrition and active living contribute to good health as an adult • Staying fit continues into adulthood • Body no longer growing • Adults’ energy for basal metabolism at a slower rate • Chose low fat and lean foods 24

Food for a Changing Life • People in the 60 and up group aren’t all the same, food needs differ • Some adults are healthy as ever • Older people can’t be as active anymore • Some have health problems that limit food variety or require a special diet 25

Lifestyle changes also affect food choices • People who live alone may lose interest in preparing food • Fixed income is a challenge • Older people can’t drive, buying food can be difficult • Remaining independent can be a challenge 26

Staying Independent • Older adults want to remain independent as long as they can • Buy easy to prepare foods or cooking ahead and freezing meals • Community services may provide shopping and meal assistance • Health care aides teach new cooking skills to people with physical limits 27

• You can help mealtime be easier and pleasant for older relatives • Share meals • Like yo ur time and attention 28

Summary • The Dietary Guidelines and Food Guide Pyramid offer advice for healthful eating throughout the life cycle • Healthful eating before and during pregnancy will help ensure that the mother and baby get the nutrients they need 29

• Infant feeding progresses from mother’s milk or formula to various soft foods • Children need the same food variety as adults, but serving sizes and the number of servings are different 30

• Teens need to pay particular attention to healthful eating because they are still growing and are usually very active • Adult food needs depend on the physical activity level, health, and lifestyle 31