Proper nutrition is essential
during every stage of life. Our nutritional requirements differ at each stage,
and account for different levels of growth and sustainment at each level, but
nutrition never lacks significance during any part of an individual’s life.
During pregnancy, nutrition affects
both the pregnant woman and the embryo/fetus. A pregnant woman must be well
nourished from the very beginning of her pregnancy, because the embryo
“undergoes rapid and significant developmental changes that depend on good
nutrition” (Sizer & Whitney, p. 491). Women should strive for an
appropriate body weight close to becoming pregnant in order to provide
sufficient nutrients for her embryo. “When nutrient supplies during pregnancy
fail to meet demands, the fetus may adapt to the sparse conditions in ways that
may make obesity or chronic diseases more likely in later life” (Sizer &
Whitney, p. 491). While it is even more important for a pregnant woman to
ensure she is taking in adequate calories it is also imperative to make sure
those calories come from nutrient rich food sources. A pregnant woman requires
an additional 340 calories per day during the second trimester and an
additional 450 calories during the third trimester. It is recommended that a
pregnant woman consumes at least 2,500 calories per day, with 55% coming from
complex carbohydrates, 20% from protein and 25% from healthy fat during this
timeframe.
Once a baby is born, it is
extremely important to provide them with proper nutrition because their rapid
development can be hindered by malnutrition. “A baby grows faster during the
first year of life than ever again” (Sizer & Whitney, p. 511). Infants must
consume a much larger ratio of all vitamins and minerals per pound of body
weight than adults. Breast milk provides the necessary amount of all essential
nutrients and calories an infant requires. It is also more easily digested than
formula. Breast milk also provides hormones that promote physiological
development. It is important to maintain these high levels of vitamin intake
when infants transition from breast milk or formula to whole food.
During early childhood, between the
age of one and two, appetite changes more than any other period of one’s life.
This is also when children start to become active, which means they will be
burning through calories for energy and developing more muscle tissue. “Nutrition
for kids is based on the same principles as nutrition for adults. Everyone
needs the same types of nutrients — such as vitamins, minerals, carbohydrates,
protein and fat. What's different about nutrition for kids, however, is the
amount of specific nutrients needed at different ages” (Mayo Clinic, 2012). Children
ages two and three should consume at least 1,000 calories if they are sedentary
and 1,400 if they are active. Sedentary females from age four to eight should
consume around 1,200 calories per day, while active females in this age rage
should consume 1,800. Males in this age range should consume 1,400 calories if
sedentary and 2,000 if active. From ages nine to thirteen, females should
consume 1,600 per day if sedentary and 2,200 if active. Males should consume
1,800 if sedentary and 2,600 calories if they are active during this age range
(Sizer & Whitney, p. 533). Protein, carbohydrates and fat also become
increasingly important during childhood. Milk is still very essential during
this stage as well as a steady incorporation of fruits and vegetables. Four
ounces of whole grains, one and a half cups of vegetables, one cup of fruit, two
cups of milk and three ounces of meat and beans are recommended each day for
children (Sizer & Whitney, p. 536).
During adolescence there is
generally a growth spurt. During this stage it is important for an individual
to consume far more calories to maintain a healthy weight. “An active, growing
boy of 15 may need 3,500 calories or more a day to maintain his weight” (Sizer
& Whitney, p. 547). However, a female of this age may have already finished
her growth spurt, so may require only around 1,800 calories to do the same.
Whenever this growth spurt does happen, the adolescents iron requirement increases.
A boy needs the extra iron to help develop lean muscle mass, while a female
needs it for the same reason as well as to support menstruation. Vitamin D and
calcium are also imperative during this time to aid proper bone growth. It is
important for adolescents to refrain from skipping meals and snacks and
continue to opt for the same food sources they ate during childhood instead of
choosing sugary drinks and candy when presented with these options.
During adulthood nutrition
requirements become more individualized. They depend on level of activity,
family health history, current health and body type. It is still important to
choose the right food sources that were mentioned for all other stages, but the
amounts and requirements can vary. Protein and calcium intake becomes more
important because during the later years of life the body stops building new
muscle and also stops storing calcium. In fact, our body starts rapidly losing
muscle mass during later adult years. Our nutrition needs also change because
during earlier stages we eat to help development, while during later years we
must eat to prevent degeneration and disease. Essential vitamins and
antioxidants are extremely important during adulthood for these reasons. This
is especially true during geriatric years. Fiber also becomes even more
important during later stages of life due to the difficulty older adults often
have performing bowel movements. Older individuals are also prone to dehydration,
making water consumption imperative. Maintaining bone strength is also vital
later in life, making calcium an extremely important nutrient. “Maintaining
bone health as you age depends on adequate calcium intake to prevent
osteoporosis and bone fractures. Seniors need 1,200 mg of calcium a day through
servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli,
almonds, and kale” (Kemp & Segal, 2012). A greater intake of vitamin D is
also essential during this stage because it helps absorb calcium. It is also essential
for seniors to consume at least 2.4 mcg of B-12 daily because “after 50, your
stomach produces less gastric acid making it difficult to absorb vitamin
B-12—needed to help keep blood and nerves vital” ” (Kemp & Segal, 2012). Here is a link to a video that also helps illustrate why nutrition is important for seniors. http://www.monkeysee.com/play/17341-elderly-nutrition-why-proper-nutrition-is-important-for-seniors
It is important to develop healthy
eating habits early in life. This starts with education and how we see our
immediate influences eating. Children generally learn their diets from how
their parents eat. By teaching our children healthy habits, they are far more
likely to carry those habits with them throughout their lives. Becoming active early in life will also help.
Active people are generally more concerned about their health and therefore pay
more attention to the details of their diet. Everything starts with educating
the public on the importance of nutrition and exercise. The negative effects of
a poor diet should also be taught to give extra incentive. People, especially
children need to be taught the correlation between poor nutrition and disease.
It is important to stress the importance of nutrition during each stage of life
and how a lifecycle of good nutrition exponentially reduces the chance of
future illness and disease. Here is a link that offers more insight into life-cycle nutrition. http://www.nutritionmd.org/health_care_providers/general_nutrition/lifetime_childhood.html
Kemp, G. & Segal, J., PhD. (2012). Senior Nutrition & Diet Tips. Retrieved from http://www.helpguide.org/life/senior_nutrition.htm
Sizer, F. & Whitney, E. (2011). Nutrition: Concepts and
Controversies of Nutrition (12th ed).
Mason, OH: Cenage Learning
Mayo Clinic. (2012). Nutrition
for kids: Guidelines for a healthy diet. Retrieved from http://www.mayoclinic.com/health/nutrition-for-kids/NU00606
