Nutrition Through The Ages…

2. Nutrition Through The Ages…

3. Infant Nutrition: 0-12 months • Good nutrition is essential for infants. • During first year, infants grow and develop faster than at any other time. • For their size, infants require more calories.

4. Nutrient Needs for Infants • Calories • High-calorie needs based on body weight. • Infants gain weight very quickly. • Protein • Critical for infant growth. • Infants who breastfeed or drink recommended amount of formula consume adequate protein.

5. Nutrient Needs for Infants • Fat • Do not limit for children under 2. • Needed to support an infants’ rapid growth. • More than 50% of calories should come from fat. • Vitamins and minerals • Vitamin and mineral needs are based on the average amount consumed by thriving infants’ breastfed by well-nourished mothers.

6. Infant’s First Food • For the first 4-6 months an infant’s nutritional needs can be met by breast milk, infant formula or a combination. • Breast milk or formula should continue throughout the first year of life.

7. Introducing Solid Foods • Signs that infant is ready for solid foods: • Sits with little support • Shows interest in food • Can move foods from the front to the back of the mouth • Can turn away to signal “enough”

8. Introducing Solid Foods • Generally start at 4-6 months with iron-fortified, single-grain infant cereal (rice). • Strained baby meats, vegetables and fruits; 100% fruit juices; plain toast and teething biscuits – 7-9 months. • Chopped soft fruits and vegetables; meats; unsweetened dry cereals plain; soft bread; and pasta – 10-12 months.

9. Birth to 1 Year • Introduce challenge of drinking from sippy cup around 6 to 9 months. • Limit amount of juice (AAP does not recommend juice for infants under 6 months and no more than 6 ounces a day for older infants. • One by one, offer a variety of foods to baby. • Begin with single foods. • Plain tastes best. • Increase amount of solid foods as baby grows.

10. Toddler Nutrition: 12 months – 2 years • Adequate nutrition is necessary for toddlers to achieve their full growth and developmental potential

11. Transition to Table Food • Introduce new table foods slowly and add only one food at a time. • Finger foods can help in the transition from pureed foods to table foods. • Nutritious snacks should be used instead of sweetened beverages, snack foods or desserts.

12. Toddlers and Preschoolers • Set a schedule. • Keep serving sizes “child friendly.” • Rule of thumb = 1 tablespoon of food per year of age. • Listen to children’s hunger cues. • Avoid forcing membership into the “clean-plate club.” • Learn about the feeding relationship between parents and child. • Lifetime eating habits and attitudes are formed during these early years of childhood.

13. Nutrient Needs of Toddlers • Appetite • Toddler’s growth rate slows, which results in decreased appetite and interest in food. • It is important to understand a decreased appetite is normal. • Toddlers can self-regulate their calorie intake.

14. MyPyramid • Providing variety of foods by following MyPyramid every day is best assurance of getting adequate calories, vitamins and minerals needed. • Recommendations for MyPyramid are only for individuals 2 years and above. • My Pyramid Plan based on 1,000 calories for toddler 2 years of age: • Grains – 3 ounces (1.5 ounces whole grains) • Vegetables – 1 cup (2 servings) • Fruit – 1 cup (2 servings) • Milk – 2 cups • Meat & Beans 2 ounces • Oils – 3 teaspoons daily • Extra Fats & Sugars - limited

15. Choking • Concern during transition from strained foods to regular table foods. • Foods that are hard, tough to chew, small and round or sticky are most often choked on, unless the shape or texture can be modified. Hot dogs Whole grapes Tough stringy meats Hard, raw vegetables Chunks of meat Popcorn Fish with bones Small or hard candies Peanut butter Jelly beans Nuts Gum Hard raw fruits Gummy textured candy Marshmallows Raisins

16. Preventing Overweight in Infants and Toddlers • Avoid overfeeding. • Do not force infants to eat. • Wait until 4-6 months before adding solid foods. • Limit juice to 3-4 ounces. • Do not use food as a reward. • Encourage physical activity.

17. School-age Nutrition Needs • Follow MyPyramid. • 6-11 year olds need 1,200 to 2,200 calories depending on age, gender and activity level. • In general, boys require slightly more than girls and active kids require more than inactive kids.

18. School Age Nutrition Needs • Children need to make their own food decisions • Breakfast – Breakfast – Breakfast • A well-nourished child is ready to learn. • Regular breakfast skipping is linked to less school achievement and performance. • Kids who eat breakfast are less likely to be overweight and more likely to get enough calcium. • Beating the time barrier • Keep quick-to-fix healthy foods on hand: ready-to-eat whole-grain cereals, bagels, toaster waffles and breads; yogurt, fresh fruit, low-fat milk and cheeses, peanut butter.

19. School-age Nutrition Needs • The Vegetable Challenge • Add veggies to kid favorites. • Fortify ready-to-eat soup with extra vegetables or canned beans. • Offer raw finger-food veggies. • Serve vegetables with bright colors and crisp texture. • Start a “veggie club.” • Nothing works – offer more fruit.

20. Snacks • Important part of a balanced diet for a child. • Growing kids need extra energy during the day to support growth and development. • Planning can help ensure that snacks eaten will be healthier ones. • Can cut down on feelings of hunger and less likelihood of overeating at mealtimes. • Keep serving sizes in mind as well as nutrient density. • Keep in mind to choose those that are low in fat, added sugars and calories.

21. Low-fat milk Low-fat yogurt with fruit String cheese Instant pudding made with nonfat milk Frozen fruit bars Fresh fruit Individual servings of applesauce or fruit Raisins Cut-up fresh vegetables with low-fat salad dressing Baby carrots Graham crackers Pretzels Dry cereal Vanilla wafers Animal crackers Plain popcorn Healthy Snack Choices

22. Picky! Picky!! Picky!!! • Relax. Picky eating is often a normal phase. • Kids sometimes need 10 or more exposures to a food before they will take their first bite. • Recognize importance of family meals. • Kids need positive role models for healthy eating and physical activity. • Prepare foods in a variety of ways.

23. Picky! Picky!! Picky!!! • Involve kids in food-related activities. • Catch kids when they are hungry. • Make sure there are plenty of healthy choices available. • Encourage kids to drink water when thirsty. • Keep regular checks on growth. • Daily multivitamin/mineral supplement??

24. Unplug Kids • 60 minutes of activity most days is recommended • Walking • Bike riding • Skating or skate boarding • Playing basketball or soccer • Swimming • Jumping rope • Reduce time spent with the television, computer or video games

25. Slim Down an Overweight Child • Seek professional advice. • Encourage activity and participate with them. • Avoid severe food restrictions or fad diets. • Offer lower fat, lower calorie foods all the time – meals and snacks. • Tailor portion sizes for the child not an adult. • Make meals and snacks enjoyable. • Avoid labeling foods as “good” or “bad.”

26. Slim Down an Overweight Child • Teach to eat slowly and chew food well. • Set time limits on TV, computer or video games. • Make a house rule – eat only in the kitchen or dining room. • Talk to child about his or her feelings. • Be aware that sometimes kids say they’re hungry when they’re really bored or looking for attention. • Offer a snack like an apple, crackers or even a glass of water.

27. Adolescence • Estimated daily calories for teens 14-18 • Girls = 1,800 to 2,400 (inactive → active) • Boys = 2,200 to 3,200 (inactive → active)

28. Apples, Pretzels and Ice Cream • Teens are typically missing certain nutrients in their daily diets. • The 3 most important ones are • Calcium. • Iron. • Zinc.

29. Calcium • Function • Gives strength to bones and teeth • Helps your muscles contract • Helps blood to clot • Food Sources • Milk, yogurt, cheese, ice cream, frozen yogurt, foods made with mild or other dairy products • Orange juice fortified with calcium, dark green, leafy vegetables, broccoli, soybeans, canned fish with bones like salmon and sardines • How much is needed a day? • 1,300 mg a day • No more than 2,500 mg a day

30. Calcium • How do you know how much calcium a food has? • Look at the % daily value next to calcium on the food label • Try to eat and drink foods with 20% or more DV for calcium • Only 14% of girls and 36% of boys age 12 to 19 get enough calcium every day

31. Calcium • Typical amounts of calcium found in foods • 1 cup of milk, whole or low-fat 300 mg • 1 ½ oz. cheddar cheese • 1 cup low-fat fruit yogurt • 1 cup orange juice, calcium fortified • 3 oz. canned salmon 205 • ½ cup pudding 150 • ½ cup frozen yogurt 105 • ½ cup ice cream 85 • ½ cup broccoli 45

32. Solving the Calcium Crunch • Think of ways to incorporate milk and other calcium foods into meals and snacks. • Keep foods with calcium in the house and put them on the table during meals and snacks. • Keep drinking milk throughout life. • Lay off soft drinks as much as possible – they pull calcium and phosphorous from bones.

33. Ideas for High-Calcium Snacks • Milk or flavored milk beverage • Frozen yogurt • Low-fat cheese cubes and pretzels • Mini pizzas • Fruit flavored yogurt • You name a few - - -

34. Iron • Function • Forms hemoglobin, which carries oxygen in blood • Helps prevent infection and anemia • Helps body use food for energy • Food sources • Meat, poultry, eggs • Dried fruit • Fortified breads and cereals • Dark green vegetables • How much is needed each day? • 15 mg each day for girls • 11 mg each day for boys Fe

35. Counting Up Iron • 3 oz. beef liver 5.8 mg • 3 oz. lean ground beef 1.8 • 3 oz. chicken 1.0 • 1 cup fortified cereal 4.5 – 18 • ½ cup red kidney beans 2.6 • 1 oz. pretzels 1.3

36. Spiking Iron Absorption • To increase the absorption of iron • Eat or drink a source of vitamin C with iron food sources. • Don’t drink tea with iron foods – it decreases the absorption. • 17% of all adolescent girls are anemic. • Tired, pale, hands stay cold, nail beds turn blue, catch infections quickly.

37. Ideas for High-Iron Snacks • Dried fruits like apricots, bananas, raisins, cranberries • Pretzels or other enriched-grain products • Nuts • You name a few - - -

38. Zinc: Also Essential • Often comes up short for teens. • Essential for growth and sexual maturation. • Food sources: meats and animal-based foods. • Lack of zinc may affect development.

39. Fast Food • 2-3 fast-food meals a week. • More schools are serving fast food- type meals. • Usually very high in fat and sodium. • Children develop a taste preference for high-fat and high-sodium foods. • Look at nutrition and make healthier choices. • Side salad vs. fries. • Grilled chicken sandwich vs. burger. • Low-fat milk vs. regular soft drink.

40. Nutrition for the Older Adults

41. Dietary Quality… • Dietary quality plays a major role in preventing or delaying the onset of chronic diseases. • Older persons living in poverty are not as likely to have a healthy diet.

42. Eating for Healthy Aging... • Older adults need protein, carbohydrate, fat, vitamins, minerals and water. • Getting enough of the nutrients may be challenging. • Some nutrients that may require special attention: - Vitamin D, vitamin C, iron, vitamin A, folic acid, vitamin B-12, zinc and water.

43. Energy: Spending Calories Wisely... • Most elderly use less energy or calories. • Need the same amount of nutrients but few calories. • Choose nutrient-dense food. • Most need about 1,600 calories daily. • No more than 30% of calories from fat. • Most energy should be obtained from complex carbohydrates.

44. Protein: An Issue for Some... • Need 2 servings of food from the Meat and Bean Group. • Elderly may have a problem chewing protein-rich food. • Elderly may have a problem digesting protein food. • Limited-income might avoid meat, poultry or fish because they often cost more than many other foods.

45. How to get enough protein... • If on a budget – keep portions small or stretch in a casserole dish. • Consider other less expensive sources. • Chop meat or poultry well, if need to. • Trouble chewing – have teeth or dentures checked. • Include dairy products.

46. Calcium: As Important As Ever... • Calcium needs go up as we get older. • To help maintain bone mass, calcium recommendations increase by 20%. • Men and women need 1,200 mg calcium daily. • Risk for osteoporosis goes up with age. • Many elderly don’t consume enough calcium-rich foods.

47. Many elderly don’t get enough weight-bearing exercise like walking or strength training. • Milk, cheese and yogurt – best source of calcium. • Other sources – dark green, leafy vegetables, fish with edible bones and tofu made with calcium.

48. Vitamin D: The Sunshine Vitamin... • Calcium and vitamin D are partners. • Helps deposit calcium into bones. • Helps to protect us from bone disease. • Body makes vitamin D after sunlight hits the skin. • As we age, our bodies don’t seem to make vitamin D from sunlight as easily. • Need for vitamin D goes up after 50.

49. The Iron-Vitamin C Connection • Vitamin C helps the body absorb iron from plant sources of food. • Poor diet may lead to deficiency in one or both of the nutrients. • To avoid iron-deficiency: • Choose economical sources of iron. • Add vitamin C food to meal to boost iron absorption. • Add meat fish or poultry to grain-based meals.

50. Thirst-Quenchers...Drink Fluids • Adults use up abut 2 ½ quarts of fluids a day. • Thirst is body’s signal to drink more. • With age, sense of thirst diminishes. • Elderly may not be able to count on thirst as a reminder to drink fluids. • As we age, kidneys do not conserve fluids as they once did. • Elderly may deliberately avoid fluids.