Nutritional Requirements across the Lifespan – from Pregnancy to Adulthood.

Throughout our lifespan proper nutrition is imperative to a long and healthy life
(Sizer & Whitney, 2013).  During each phase nutrients are sometimes needed to increase while other times they are decreased (Sizer & Whitney, 2013).

(MSNull07, 2013)

Pregnancy

Pregnancy may be considered the most important and influential period for the developing child (Sizer & Whitney, 2013).  Insufficient nutrition, drugs, alcohol, and tobacco can have lifelong negative implementations for the developing child such as birth defects and life long learning issues (Sizer & Whitney, 2013).  Additionally, there is an increased need for nutrients for the mother including protein, carbohydrates, vitamin B6, foliate, iron, and iodine (Sizer & Whitney, 2013).  A prenatal supplement can help to attain these added nutrients (Sizer & Whitney, 2013).

Infant

During this time breast milk and fortified formulas can provide adequate nutrition for the newborn (Sizer & Whitney, 2013).  Since they grow at the fastest pace in their entire lives vitamin A and D, calcium and iodine are vital to their growth (Sizer & Whitney, 2013).  

Child

Development at this stage is still very important and requires adequate amounts of nutrients from whole foods such as protein, carbohydrates, fiber, and fat (Sizer & Whitney, 2013).  In the first couple years of its life the child's influence about food is profound (Sizer & Whitney, 2013).  So as a parent it is important to practice what you preach.  Child multivitamin supplements may be used to meet the nutrient requirements for a picky eater (Sizer & Whitney, 2013).  Just as adult diets, a child's diet should be low in processed foods, saturated fats, added sugars and salt (Sizer & Whitney, 2013).  Below is an example of a what foods should be included in a toddlers diet.  

(Sabrina, 2009)

There are plenty of trusted websites such as eatright.org that offer pointers about proper nutrition for a growing child (Sabrina, 2009). 

Adolescent

As the child ages they become more influential about the foods that they choose (Sizer & Whitney, 2013).  As a parent, it is important to provide and encourage the teen to maintain proper nutrition (Sizer & Whitney, 2013).  Nutrients such as iron, vitamin D, and calcium are in high demand for a teens body (Sizer & Whitney, 2013).  Ideally, attaining these nutrients from whole foods is best but a multivitamin can help to meet these needs (Sizer & Whitney, 2013).    

(Fishburne, 2014)

Adulthood

As in every phase of life and nutrition it is ultimately about the eating habits that we follow throughout our lives that have positive or negative effects on our later years (Sizer & Whitney, 2013).  Likewise, it is also important to abstain from from tobacco products, use alcohol in moderation, stay active, and maintain proper body weight with a nutritious diet (Sizer & Whitney, 2013).  As we age the body requires less calories so it is always advised to stay current with your primary care physician and discuss these aspects regularly (Sizer & Whitney, 2013). 

References:

Fishburne, T. (2014). Daily nutritional requirements for kids.  Retrieved on September 21, 2014

from http://www.epicurious.com/articlesguides/healthy/news/nutritionalguidelinesforkids

MSNull07 (2013).  Life cycle of nutrition.  Retrieved on September 21, 2014 from

            http://lisanu07.blogspot.com/

Sabrina (2009).  Adventures in baby food. gerber’s toddler nutrition guide.  Retrieved on

September 21, 2014 from http://adventuresinbabyfood.blogspot.com/2009/06/gerbers-toddler-nutrition-guide.html  

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH:

            Cengage Learning.

       

Personal Diet Modification Plan

As adults, many of us are stuck in our ways and changing our eating habits and exercise frequency can be a difficult task to tackle.   I agree with Sizer & Whitney (2013) that in order to make a life change the person must be willing to do so.  Change is never easy but that is because it is well worth the efforts.  Anyone that has quit a tobacco product will understand this very well, as I have.  It is important to realize that every person is different.  So what works for a friend might not work for you. 

We now live in an age in America that meat can be served at every meal.  Talking to older relatives in my family, this was not the case when they were younger.  Overall, food is plentiful in America which makes it profoundly easy to overindulge in any delight that one might have (Sizer & Whitney, 2013).  So my word of advise, stay active, get plenty of sleep, and mostly eat foods according to government agencies such as the USDA for proper nutrition and you will look and feel better than ever (Sizer & Whitney, 2013;NADA, 2014). 

Before recently learning substantially more information about the importance of nutrition and exercise I decided to make a change in late January of this year to become more active and eat healthier.  In that time I have lost 20 pounds and can run 5 miles in about 40 minutes.  I am not breaking any records but that is not the point.  The point is to be better everyday.  

My wife and I also lowered our daily intake of meats to 3-4 ounces at dinner.  We also integrated more fresh, frozen, or no salt canned vegetables as well.  We also tried to buy less processed snacks and mainly try to eat whole food snacks such as Kashi bars, Triscuits (not flavored), Wasa crisp breads, cheese, hummus, and popcorn.  We certainly need to expand upon this list for fear of boredom.  We also treat ourselves regularly to treats that we may desire.  In moderation of course! 

I use a application that counts all of the food that I consume.  It allows me to know exactly how many calories and what nutrients I have consumed daily.  It is called MyFitnessPal and it has been very helpful in attaining my daily nutrition goals (MyFitnessPal, 2014). My daily calorie goal is 1840.  This will allow me to lose about a half pound per week.  My goal is to attain a weight of 130.  I also would like to lower my consumption of alcohol per week.  

Here is the list of my daily meals and snacks.  Hope it helps.  

Breakfast  (most recent change)

• plain quick oats oatmeal with fruit, honey, and cinnamon
• fat free, lactose free milk

Snacks

• banana
• apple
• orange

Lunch 

• 3 ounces canned lean chicken, mayo, slice of tomato, 2ounces of avocado, 3 pieces of romaine, on whole wheat bread
• baby carrots with 2 tablespoons of hummus
• 1 diet soda 

Dinner

• 3-4 ounces of a lean meat 
• 1/4 bag of frozen vegetable or 1-2 cups of fresh when available
• starch such as wild rice or plain baked potato

Snack

• 2 ounces of cheese
• 1.5 servings of Triscuits
• 4 cans of light beer

References:

MyFitnessPal (2014).  Calorie counter app.  Retrieved on September 22, 2014 from

            http://www.myfitnesspal.com/

NADA (2014).  Dietary guidance.  Retrieved on September 22, 2014 from

            http://fnic.nal.usda.gov/dietary-guidance/myplate-and-historical-food-pyramid-resources

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH:

Cengage Learning.