Nutrition through the Lifecycle

Pregnancy (Nutrition and Dietary Guidelines)-

A woman should be well nourished at the very beginning of pregnancy because the embryo grows rapidly. She must increase her nutrients such as energy, carbohydrates, proteins, and fats. The recommendation of extra calories a woman should get during pregnancy are 340 calories during the second trimester and 450 during the third. If they choose nutrient dense foods from each food group readily available to them then they can meet these extra calorie requirements. Getting about 175 grams of carbs from whole grain breads and cereals and other healthy carbs will help brain and fetal growth. A number of important vitamins are needed to help with cell growth of the fetus.

Infancy (Nutrition and Dietary Guidelines)-

After the pregnancy is over and the infant arrives it is time to focus on their specific nutrition as well. Since an infant's growth and metabolism rates are rapid then they require an ample amount of nutrients, They require 100 kg of calories per body weight daily. Breast milk is one the healthiest things for your baby because it provides a balance of nutrients,and it can also help reduce the risk of SIDS. If an infant is fully breast fed they must also take certain supplements one being Vitamin D. Formula fed babies get the appropriate amount of nutrients and vitamins from their milk. Once infants have started solid foods they require iron due to rapid growth so they can get this from breastmilk, formula and cereals fortified with iron, they need zinc which can come from meats, poultry, seafood, eggs, and legumes, and vitamin c they can get from fruits and veggies.   

Childhood- (Nutrition and Dietary Guidelines)

In order to ensure a healthy child during childhood they still require milk as a main source of calcium, protein, and other nutrients. A one year old child only needs about 800 calories daily, and by age 6 they will have double that amount. Vegan fed children need more whole grains, many different kinds of veggies, soy, and nut seed butters to help with optimal growth. According to Table 14-2 in the text children between one and three needs at least 19g of fiber a day. (Sizer & Whitney, 2017) Kids one to three need 30-40 % and four to 18 need 25-35 percent energy from fat.  Vitamins such as Vitamin D (15 mg), and Iron (7-10 mlg) are a necessity for growing children daily.

Adolescence- (Nutrition and Dietary Guidelines)

The adolescent growth spurt and hormonal changes in both girls and boys requires an adequate and proper healthy amount of nutrients. 3,500 calories are recommended for a 15 year old active boy who is still growing, and 1,000 for a girl whose growth has slowed so to prevent unnecessary weight gain. According to Mogelonsky, “Adolescents aged of 13 to 18 don't eat enough vitamins, minerals, and dietary fiber, and they eat too much fat and saturated fat.” (1998)  The nutrients needed by adolescents includes an increase in iron to support lean muscle mass in young boys and menstruation in girls. Calcium and Vitamin D for bone growth and development. They should be provided with fruits, vegetables, sandwich ingredients, milk, nuts, and whole grain cereals.

Adulthood- Nutrient and Dietary Guidelines)

As we grow and get into adulthood we required to have smaller more frequent meals, get the proper amount of calcium and vitamin D, reduce caffeine intake, increase exercise, and get plenty of sleep, and getting all the main nutrients and vitamins. With age energy decreases, and “there is no evidence that older individuals have lower nutrient needs, and in some cases nutritional requirements increase.” (Skully,2104) All nutrients are important but one thing that has stood out to me is Vitamin D and I think I have discussed it with each stage. In the article by Skully he sums it all up with making mention of Vitamin D and the elderly, he states that “because of the high prevalence of vitamin D deficiency in elderly adults, many clinicians consider either universal supplementation or universal screening for vitamin D deficiency.” (Skully,2014) Protein is something that we should get plenty of as adults and it should be right along the same amount we consume as young adults, but because of our decrease in energy we fall short in that category.

Mogelonsky, M. (1998). Teens eat well...not!. American Demographics, 20(3), 34.

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.

Skully, R. (2014). Essential nutrient requirements of the elderly. Nutrition & Dietary Supplements, 6, 59-68. doi:10.2147/NDS.S35381