Nutritional Recommendations Through a Lifespan..

Something I didn't really pay attention to, was that nutrition happens the minute we're conceived. Crazy, right? But it's true. What our mothers' ate while pregnant with us, in a lot of ways, shaped our lives from the get go. When this information clicks, making healthier food choices while pregnant should be easy, right? Sometimes. Let's face it, craving pickles isn't the healthiest food out there. In my case, it was sausage, bacon, and salsa. Absolutely awful food!! Let's take a look at the stages individuals go through in a lifespan, and the health and nutrition recommendations for each one.

Pregnancy,- According to the text Nutrition Concepts & Controversies, 12th Edition, "adequate nutrition before pregnancy establishes physical readiness and nutrient stores to support fetal growth...the healthy development of the placenta depends on adequate nutrition before pregnancy." ( Siezer & Whitney, 2011 p. 493, para 2). I know that with each one of my pregnancies, I was advised to take vitamin supplement pills to help my body get enough of the essential nutrients it needed. Iron was a big one that I was, and still am, constantly low on. Foliate and vitamin B12 are also needed during pregnancy because of their important roles in cell reproduction. (Siezer & Whitney, 2011 p. 498 Key Point).

Infancy, Infants grow quickly during the first year of life, therefore, they need careful diet and nutrition guidance to ensure they are getting the correct nutrients to develop healthy brains, organs, heart and body functions, and to promote a healthy growth rate. It is recommended that infants consume breast milk due to the amazing health benefits. Infants are also introduced to solid foods during the later phase of this stage. Simple foods, like pureed fruits and vegetables, cheeses, and other soft foods that children won't choke on, have great health advantages and can easily be consumed. The key to allowing children these foods, is making sure they are healthy, and not full of sugar. Fruit snacks, for example, are mostly sugar, and hardly any real fruit.

Childhood- This phase has been the hardest part of feeding my children. They see ads on TV for cereals, soft drinks, candy, and processed foods, that they would much rather eat instead of what is being cooked at home. Yet, this stage is a vital one for children to obtain important nutrients for their growth. "The first year of life is the time to lay the foundation for future health. From the nutrition standpoint, the problems most common in later years are obesity and dental disease. Prevention of obesity may also help prevent the obesity-related diseases; arthrosclerosis, diabetes and cancer." (Siezer & Whitney, 2011 p 520, para 7). A full day might include meals with fruits, melons, berries, dark greens, and deep yellow vegetables, all totaling about 1000 calories. (P521, table 13-11). It's also important to introduce a wide variety of food during this stage, to help children discover what they really like to eat. One thing that surprises me the most, is that my boys (9 and 5) both love broccoli, cauliflower, green beans, and brussel sprouts. Somewhere along the line, they were introduced to those foods and have decided they taste pretty good. Something that makes this mama a happy mama.

Adolescence- One thing I notice about adolescence is their desire to make their own choices. I've worked in schools and have been around the youth during lunch time when they are able to decide between pizza or salad. Deli sandwich or nachos. It's interesting to see that some kids actually choose a plate of fruit and veggies over a tray of chips and cheese. At this stage, youth are wanting to make their own choices, yet, might not always realize the consequences of their choices. When they're younger, they get punished when they do something wrong. But as they get older, they need to learn responsibility. My 15 year old daughter is a healthy eater. All fruits and veggies she loves. But, she also loves chocolate. (Who doesn't?) It's been interesting to watch as she earns her own money, and despite what she knows about eating healthy, she chooses to spend a majority of her money on candy. Choices, people.

As an adolescent grows, their body develops and matures. For this to happen, they need food..and LOTS of it. They might be active in sports or other activities, their brains are on overload with school work, and their time socializing with friends often takes them into this phase of "I NEED FOOD NOW!!". "The energy needs of adolescents vary tremendously depending on growth rate, gender, body composition and physical activity...An active, growing boy of 15 may need 3,500 calories or more a day just to maintain his weight, but an inactive girl of the same age whose growth has slowed my need fewer than 1,800 calories to avoid unneeded weight gain." (Siezer & Whitney, 2011). Youth need iron, calcium for bones, vitamin D and many more nutrients to help their maturing bodies reach their full potential. Adulthood- "About the age of 50, the intake recommendation for energy assumes about a 5% reduction in energy output per decade." (Siezer & Whitney, 2011 p. 552, para 7).

Carbs and fiber, as well as vitamin A, D, and B12 are increasingly important. As individuals grow older, their bodies change opposite to what happened in adolescence. Arthritis and other chronic illnesses may creep up, making it difficult to get physical activity. With decreased physical activity, the chance of weight gain increases. Fascinating, isn't it? Diet, nutrition, and exercise all are key components in our lives, keeping us healthy (or unhealthy), depending on our choices. Since we're already deciding to put food into our mouths, shouldn't we choose the 'right' kinds of food?

References:
Siezer, F., Whitney. E., 2011. Nutrition Concepts & Controversies, 12th Edition . Wadsworth, Cengage Learning . Belmont, CA