Lifelong Nutrition

1. Lifelong Nutrition Chapter 9

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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 Mother’s Milk or Formula??

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

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

22. 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

23. 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

24. 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

25. 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

26. 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

27. 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

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

29. 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

30. 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

31. 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