Pregnancy: Energy needs
*In her first trimester, the pregnant woman needs no additional energy but her energy needs rise as pregnancy progresses.
*She requires an additional 340 daily calories during 2nd trimester.
*Later on she requires an extra 450 calories each day during 3rd trimester.
Pregnancy: Nutrient-dense foods
*The increase in the need for nutrients is even greater than for energy, so the mother-to-be should choose nutrient-dense foods ( whole-grain breads & cereals, legumes, dark green vegetables, citrus fruits, low-fat milk & milk products, lean meats, fish, poultry, and eggs).
Pregnancy: Iron
*Iron supplements are recommended during the 2nd &3rd trimesters
Pregnancy: Folic Acid
*Folate plays an important role in preventing neural tube defects.
*Folic acid increases from 400 to 600 micrograms a day.
Pregnancy: Water
The nursing mother is nevertheless advised to drink plenty of liquids each day (about 13 cups) to protect herself from dehydration.
Pregnancy: Lactation
During lactation, the woman is advised to eat an extra calories of food each day.
Infants: Energy
*Infants require about 100 calories per kilogram of body weight each day.
*When their growth slows, infants spontaneously reduce their energy intakes and parents should not force them to eat more.
Infants: Nutrients
*During infancy, energy nutrients, vitamins and minerals are all critical to the growth process, such as vitamin D, and calcium.
*To prevent bleeding in the new born, the American Academy of Pediatrics recommends that a single dose of vitamin K be given at birth.
*One of the most important nutrients for infants, as for everyone, is water.
Infants: Breastfeeding
With the exception of vitamin D, breast milk provides all the nutrients a healthy infant needs for the first six months of life.
Infants: Iron
*Iron ranks the highest on the list of nutrients most needing attention in infant nutrition.
*Once infants are eating iron-fortified cereals, parents should begin selecting vitamin C-rich foods to go with meals to enhance absorption.
Infants: Solid foods
*When introducing solid foods to the infant, the infant should be at least 6 months old and is can sit with support and can control head movements.
*Solid food additions should be govenred by the infant's nutrient needs and readiness to eat. By 1 year, the baby should be receiving foods from all food groups.
Children: Energy
*On average, a 1-year-old child needs about 800 calories a day; at age 6, the child needs about 800 calories more.
*By age 10, about 2,000 calories a day support normal growth activity without causing excess storage of body fat.
*Indvidual children's energy needs vary widely, depending on their growth and physical activity.
Children: Nutrients
*As for protein, total needs increase slightly as a child grows larger.
*Carbohydrate recommendations are based on glucose use by the brain.
*As a general guideline, children's fiber intakes should equal their age plus 5 grams.
*Keeping fat intake within bounds helps to control saturated fate and so may help protect children from developing early signs of adult diseases.
*Essential fatty acids are critical to proper development of nerve, eye and other tissues.
*As a child grows larger, so does the demand for vitamins and minerals.
Children: Iron
*To prevent iron deficiency, snacks and meals should include iron-rich foods.
Children: Nutritional intakes
*Vegetables- three or more servings daily
*Dairy products- two servings daily
*Fruits and Meats- two servings daily
*Grains- six servings daily
*Fats and sugars- should be served in limited amounts
Teenagers: Energy
*Adolescent growth spurt increases the need for energy and nutrients.
*The energy needs of adolescents vary tremendously depending on growth rate, gender, body composition, and physical activity.
*Boys ages 11 to 18 need between 2,500 and 2,800 calories each day.
*Girls need approximately 2,200 calories each day.
*Girls normally develop a somewhat higher percentage of body fat than boys do.
Teenagers: Nutrition
*Teenage boys and girls should find plenty of nutritious easy-to-grab good in the refrigerator (meats for sandwiches, raw vegetables, milk, fruit and fruit juices) and more in the cupboards (breads, peanut butter, nuts, popcorn, cereals)
Teenagers: Nutrients
*Adequate calcium intake is essential for development of strong and dense bones during the adolescent growth spurt.
*Teens are encouraged to consume three to four servings of calcium-rich foods each day.
*Protein is important for growth and maintenance of muscle. Adolescents need between 45 and 60 grams of protein each day.
Teenagers: Iron
*The need for iron increases during adolescence for males and females.
*Adolescent boys need 12 milligrams of iron each day, while girls need 15 milligrams.
*Iron losses incurred through menstration increase a women's need for iron.
*For iron and other nutrients, a teen could snack on iron-containing meat sandwiches, low-fat bran muffins, or tortillas with spicy bean along with a glass of orange juice to help maximize the iron's absorption.
Teenagers: Menstration
*Girls face a major change with the onset of menstration. The hormones that regulate the menstrual cycle affect not just the uterus and the ovaries but the metabolic rate, glucose tolerance, appetite, food intake and often mood and behavior as well.
Older Adult: Energy
*After about the age of 50, the intake recommendation for energy assumes about a 5 percent reduction in energy output per decade.
*Physical activity and a nutrient-rich diet of whole foods are key not only to maintaining energy needs but also to upholding other functions, such as a healthy immune response and mental functioning.
Older Adult: Nutrition
*Older adults are recommended to take Vitamin B12 supplements
*Milk products- three servings
*Meat- two or more servings
*Vegetables- three or more servings
*Fruit- two or more servings
*Whole grain- six or more servings
*Water- eight or more servings
*Fats and sugars- should be served in limited amounts
Older Adult: Nutrients
*Protein needs remain about the same for older people as for young adults but choosing low-fat, fiber-rich protein foods may help control other health problems.
*Generous carbohydrate intakes are recommended for older adults. Including fiber in the diet is important to avoid constipation.
*A diet high in fruits and vegetables and low in fats of meats and dairy products may improve some symptoms of arthritis.
*Omega-3 fatty acids, iron, zinc, and calcium also have a positive effect on this age group.