Transcript Nutrients - Meat and Education

Nutrition and life stages
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Key stages in life
The key stages in life include:
•pregnancy
•infancy
•childhood
•adolescence
•adulthood.
It is important to maintain good health through life.
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Pregnancy
A varied diet, providing adequate amounts of
energy and nutrients, is essential both before
a woman becomes pregnant (pre-conception)
and during pregnancy.
The mother’s diet can influence the health of
the baby.
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Pre-conception and early pregnancy
Being a healthy body weight is important before pregnancy.
Being underweight can make it more difficult to conceive. It can also
make it more likely that the baby will have a low birth weight, leading to a
greater risk of ill health.
Being overweight increases the risk of complications, such as high blood
pressure and diabetes during pregnancy.
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Pre-conception and early pregnancy:
folate
Folate (the natural form of folic acid found in
foods) is needed for rapid cell division and
growth in the foetus that takes place during
pregnancy.
It has been shown to reduce the chance of
neural tube defects, such as spina bifida, in
the unborn baby.
Foods that are good sources of folate are
green leafy vegetables, oranges, bread and
fortified breakfast cereals.
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Pre-conception and early pregnancy:
folate
Women who are trying to become pregnant, or who are pregnant,
should take a 400 microgram (μg) supplement of folic acid every day
from the time they stop using contraception until at least the 12th week
of pregnancy. This is because it is difficult to achieve the extra folate
needed through diet alone.
All women of child-bearing age are also advised to consume adequate
amounts of folate. This is particularly important because it may take time
for a woman to realise that she is pregnant.
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During pregnancy
During pregnancy, a woman’s nutritional needs increase to:
• help the growth of breasts, uterus and placenta
• meet the needs of the growing foetus
• lay down stores of nutrients to help the growth of the foetus and in the
mother for lactation.
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Extra energy needs during pregnancy
During the first six months of pregnancy, most women do not need to eat
more food than normal. The body becomes more efficient at absorbing
and using nutrients from food.
The Estimated Average Requirement (EAR) increases during the last
three months of pregnancy by an average of 800kJ per day.
Gaining too much weight during pregnancy can raise the mother’s blood
pressure and increase her risk of being overweight or having diabetes.
On average, when you are normal weight before pregnancy you should
put on between 10 and 14 kg over the full term.
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Foods to avoid during pregnancy
Too much vitamin A during early pregnancy has been linked to birth
defects. Vitamin A rich foods include liver and liver products, such as
pâté, vitamin A supplements and fish liver oils.
Unpasteurised dairy products, such as Brie and Camembert, may be
contaminated by Listeria, which can cause a miscarriage or infect the
baby, so should not be consumed.
Shark, swordfish and marlin may contain high levels of mercury, which
can harm an unborn baby’s developing nervous system.
Pregnant women, and those who are trying to conceive, are advised to
stop drinking alcohol. Alcohol may damage the unborn child.
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Birth
A normal pregnancy is between
37 and 41 weeks.
On average, new-born babies
weigh around 3.3kg. Boys, on
average are heavier than girls.
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Infant feeding
The process of producing breast milk is
called lactation.
Breast milk provides all the energy and
nutrients a baby needs for growth and
maintenance during the first 4 to 6
months of life.
In the first three days after birth, the
mother produces a special form of breast
milk called colostrum. It contains less fat,
more protein and more protective factors
than the breast milk produced later.
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Breast feeding
A mother who is breast feeding requires extra energy and nutrients.
Some of this requirement is supplied through extra stores laid down
during pregnancy, in addition to the diet.
Energy requirements increase during lactation (it has been calculated
that the energy cost of breastfeeding is around 650 kcal/day). Mothers
who exclusively breastfeed for 3-4 months require an extra 500 kcal/day,
on average. There are also increased demand for nutrients, such as
calcium and vitamin D.
Breast milk provides special proteins, antibodies and white blood cells,
which help to protect the baby against infection.
It also provides growth factors and hormones, important for the healthy
growth and development of the baby.
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Bottle feeding
If a mother does not wish to breast
feed her baby, or finds it difficult, she
can use an infant formula (also
known as ‘baby milk’) from a bottle
with a teat. Infant formulas do not
provide any of the factors that help
prevent infections.
It is important to note that once a
mother has started to bottle feed her
baby, it is difficult to change to breast
feeding.
The Department of Health
recommends exclusive breast feeding
for the first 6 months of life.
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Weaning
After 4 to 6 months of age, milk no longer fulfils all the baby’s needs for
energy and nutrients. The baby must be given other foods in addition to
breast milk or infant formula. This process is called weaning.
Weaning before this age is not recommended, as the intestines and
kidneys may not be able to process the food.
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Weaning
Different foods can be used during weaning, but they must be semi-fluid
and soft, since the baby has no teeth and cannot chew, e.g. rice, puréed
vegetables and fruit and mashed potatoes.
It is recommended that infants under 6 months should not be given wheat
or other cereals that contain the protein gluten. This is to avoid a possible
allergic reaction to gluten, called coeliac disease.
Eggs should not be introduced before 6 months of age. Eggs should be
cooked until both the white and yolk are solid. Raw eggs and foods that
contain raw or partially cooked eggs should be avoided due to the risk of
food poisoning from Salmonella.
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Supplements
After the age of 6 months, infants receiving breast milk as their main
drink or receiving less than 500ml of infant formula each day, should be
given supplements of vitamins A, C, and D in the form of liquid drops.
Between the age of 1 to 5 years, vitamins A and D supplements should
be given unless the baby receives adequate intake and exposure to
sunlight.
Cow’s milk should not be given to infants under 1 year of age as the
main drink because it does not provide adequate nutrients for the infant.
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Childhood
The energy requirements of children
increase rapidly because they grow
quickly and become more active. This
means they have a high energy
requirement for their size.
Young children do not have large
stomachs to cope with big meals.
Therefore, to achieve the relatively
high energy intake for their age, they
should consume small and frequent
meals.
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Healthy weight in childhood
Children should be encouraged to
remain a healthy weight with respect to
their height. A healthy family lifestyle
can help in the weight management of
children.
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Childhood
A good supply of protein, calcium, iron,
vitamin A and D, as part of a healthy,
balanced diet, is essential.
Calcium is needed for healthy tooth
development, and together with vitamin D,
help develop strong bones.
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Dental hygiene
Children should pay attention to dental hygiene and
ways to prevent dental caries.
If children choose to consume food and drinks high
in sugar occasionally, this should be done at
mealtimes and not in between meals.
Brushing teeth twice a day with a fluoride
toothpaste and using dental floss will help maintain
healthy teeth. Regular dental visits are also
important.
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Foods to avoid in childhood
Nuts
• Whole or chopped nuts should not be given to children under 5
years to avoid choking. Some children may also be allergic to nuts.
Deep sea fish
• Shark, swordfish and marlin contain relatively high levels of mercury,
which may damage the developing nervous system of children.
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Adolescence
Adolescence is a period of rapid growth and development and is when
puberty occurs.
The demand for energy and most nutrients are relatively high. Boys
need more protein and energy than girls due to their later growth spurt.
A growth spurt begins around 10 years of age in girls and 12 years in
boys. In both sexes, an average of 23 cm is added to height and 20 to
26kg in weight. Before adolescence, both girls and boys have an
average of 18% body fat, during adolescence, this increases to around
28% in girls and decreases to around 15% in boys.
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Weight management in adolescence
Adolescents should have plenty of energy in
their diet for rapid growth. However, some
adolescents tend to eat more than they need
and become overweight.
It is important to encourage an active lifestyle
with a healthy, balanced diet during this time,
because good habits practised now are likely to
benefit their health for the rest of their lives.
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Adolescence
After menstruation begins, girls need more iron than
boys to replace losses.
It is recommended that teenage girls and women require
14.8 mg of iron each day, while adolescent boys only
need 11.3mg of iron per day, but this reduces to 8.7 mg
of iron daily for men aged 19 or above.
Some women have very high iron requirements because
they have large menstrual losses.
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Adulthood
Nutritional requirements do not change much
between the ages of 19 to 50, except during
pregnancy and lactation.
On average, UK adults are having too much
saturated fat and salt from food, and not enough
fruit and vegetables.
A poor diet can lead to diseases such as
obesity, cardiovascular diseases, cancer and
type-2 diabetes.
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A balanced diet for adults
To reduce the risk of developing these diseases, it is important to:
•eat a balanced diet with plenty of fruit and vegetables
•opt for healthier fats
•get enough dietary fibre
•keep well hydrated;
•stay active
•drink alcohol in moderation
•not smoke.
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Healthy weight for adults
Adults should aim for a healthy body weight for their height and try to
keep it at that level.
The Body Mass Index (BMI) is a good indicator if a person is
underweight, overweight or a healthy weight. To calculate BMI (kg/m2),
divide weight (kg) by height (m) x height (m).
Recommended BMI range
Underweight
less than 18.5
Normal
18.5 - less than 25
Overweight
25 - less than 30
Obese
30 - 40
Very obese
over 40
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Older adults
Requirements for energy gradually
decrease after the age of 50 as activity level
falls.
Older adults is the term usually refer to
people over the age of 65.
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Older adults
Older people may eat less for different reasons,
for example:
• difficulty in chewing and swallowing
• dental problems
• changes in sense of smell and taste
• difficulty in shopping, preparing and cooking
food
• living alone
• financial problems
• illness.
To maintain good health, it is important that older
adults:
• enjoy their food
• keep active
• have adequate nutrient intakes.
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Healthy ageing
Older adults should adopt a healthy, balanced diet to maintain health.
It is also important they keep hydrated by drinking plenty of fluid. Even
minor dehydration may lead to health problems.
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Older adults
After menopause (when menstruation stops), women lose bone strength
at an increased rate. Having a great peak bone mass (PBM) in early
adulthood helps adults to start from a higher point from which bones will
be lost during the ageing process.
As people age, osteoporosis may occur when bones become weak,
brittle and break easily. This may lead to fractures in the wrist, back and
hip.
Osteoporosis is a major problem in older people, especially women.
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Older adults
Older adults should have plenty of calcium intake from milk and dairy
products, green leafy vegetables, beans, pulses, and products made
from white and brown flour, which are fortified with calcium in the UK.
They should also remain active and have adequate vitamin D from foods
such as oily fish, lean red meat, cod liver oil and margarine, or through
the action of sunlight on the skin.
Everyone over 65 years of age is recommended to take supplements of
vitamin D.
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Design brief
Design and make a two course menu, which can be prepared within
a 60 minute period, suitable for the assigned life stage.
One of the dishes must contain red meat.
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The original recipe must:
• Include 200g of beef, pork or lamb meat.
• Show consideration of dietary requirements of
a the age stage.
• Include a full ingredient lists (with quantities).
• Include detailed recipe methods.
• Include a 60 minute(maximum) time plan.
• Include a the cost of the recipes.
You may wish to calculate the
energy and nutrients provided by
the dish. Explore food is a free tool
that could be used – click here.
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Evaluation criteria
You will be asked to answer these questions following the
challenge.
•What were my original aims?
•How does the menu meet the nutritional requirements of
the life stage?
•Describe any difficulties when planning the menu.
•What did I like best about this menu?
•Do the recipes taste good and look inviting?
•What do other people think about my recipes?
•Can I improve the menu plan or recipes in any way?
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For further information and support,
go to:
www.meatandeducation.com
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