Transcript Nutrients - Food a fact of life

Diet through life
© Food – a fact of life 2009
Foundation
Learning objectives
• To recognise the different key stages in life.
• To understand why needs for different amounts of
energy and nutrients change through life.
• To describe the energy and nutrient requirements of
different life stages to maintain health.
© Food – a fact of life 2009
Key stages in life
The key stages in life include:
•pregnancy;
•infancy;
•childhood;
•adolescence;
•adulthood.
© Food – a fact of life 2009
Energy needs change through life
Energy requirements change through life and depend
on many factors, such as:
•age;
•sex;
•body size;
•level of activity.
© Food – a fact of life 2009
Pregnancy
A varied diet, providing adequate amounts of energy
and nutrients, is essential before and during pregnancy.
Having a healthy body weight is important. Being
underweight can make it more difficult to become
pregnant and make it more likely for the baby to 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.
© Food – a fact of life 2009
Early pregnancy: folate
Folate (the natural form of folic acid found in foods) is
needed for rapid cell division and growth in the foetus.
It can reduce the chance of neural tube defects, such
as spina bifida, in the baby.
Foods that are good sources of folate are green leafy
vegetables, oranges, bread and fortified breakfast
cereals.
Women who are trying to become pregnant, or are
pregnant, should take a 400 microgram (μg)
supplement of folic acid every day until the 12th week
of pregnancy.
© Food – a fact of life 2009
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 in the foetus, and in the
mother for lactation.
© Food – a fact of life 2009
Lactation
The process of producing breast milk and delivering it to
the baby is called lactation.
A mother who is breastfeeding requires extra energy
and nutrients. There are also increased demand for
nutrients, such as calcium, phosphorous, vitamin A and
C.
Breast milk provides all the energy and nutrients a baby
needs for growth and maintenance during the first 4 to
6 months of life.
© Food – a fact of life 2009
Breast milk
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.
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.
© Food – a fact of life 2009
Weaning
After 4 to 6 months of age, milk no longer fulfils all the
baby’s need for energy and nutrients. The baby must
be given other foods in addition to breast milk or infant
formula. This is called weaning.
Foods used during weaning must be semi-fluid and soft
since the baby has no teeth and cannot chew.
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.
© Food – a fact of life 2009
Childhood
The energy requirements of children increase rapidly
because they grow quickly and become more active.
Young children do not have large stomachs to cope
with big meals. Therefore, to achieve the relatively
high energy intake for their age, foods should be
eaten as part of small and frequent meals.
© Food – a fact of life 2009
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.
© Food – a fact of life 2009
Childhood
A good supply of protein, calcium, iron, vitamin A and
D, as part of a healthy, balanced diet, is important.
Calcium is needed for healthy tooth development,
and together with vitamin D, can help develop strong
bones.
© Food – a fact of life 2009
Dental hygiene
Children should pay attention to dental hygiene and
ways to prevent dental caries.
If children choose to eat 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 regular dental visits are also important for dental
hygiene.
© Food – a fact of life 2009
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 for growth.
© Food – a fact of life 2009
Weight management in adolescence
It is important to encourage an active lifestyle with a
healthy, balanced diet during this time.
This is because good habits practised now are likely to
benefit their health for the rest of their lives.
© Food – a fact of life 2009
Adolescence: iron
After menstruation begins, girls need more iron than
boys to replace menstrual losses. It is recommended
that teenage girls and women require 14.8mg of iron
each day, while adolescent boys need 11.3mg of iron
daily, but this reduces to 8.7mg for men aged 19 or
over.
Iron from meat sources, e.g. liver, beef and lamb, is
readily absorbed by the human body. Vitamin C helps
to absorb iron from non-meat sources, such as green
leafy vegetables, nuts, pulses, dried fruits (e.g. apricots),
wheat flour and breakfast cereals. Therefore, drinking a
glass of fruit juice or eating fruit and vegetables at
mealtimes can help with iron absorption.
© Food – a fact of life 2009
Adulthood
Nutritional requirements do not change much
between the ages of 19 to 50, except during
pregnancy and lactation.
On average, UK adults are eating 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 diabetes.
© Food – a fact of life 2009
A balanced diet for adults
To reduce the risk of developing these diseases, it is
important to:
•eat a balanced diet;
• eat plenty of fruit and vegetables;
• drink alcohol in moderation;
• stay active;
• do not smoke.
© Food – a fact of life 2009
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
© Food – a fact of life 2009
Older adults
Requirements for energy gradually decrease after the
age of 50 as activity level falls.
Older adults is the term usually refers to people over
the age of 65.
© Food – a fact of life 2009
Healthy ageing
To maintain good health, it is important that older adults:
• enjoy their food;
• keep active;
• have adequate nutrient intakes.
It is also important they keep hydrated by drinking plenty
of fluid. Even minor dehydration can lead to health
problems.
© Food – a fact of life 2009
Older adults
After menopause (when menstruation stops), women
gradually lose bone strength.
Osteoporosis may occur when bones become weak,
brittle and to break easily. This may lead to fractures in
the wrist, back and hip.
Osteoporosis is a major problem in older people,
especially women.
© Food – a fact of life 2009
Older adults
Older adults should have plenty of calcium intake from
milk and dairy products, green leafy vegetables,
beans, pulses, and products made from flour.
They should also remain active and have adequate
vitamin D from foods such as oily fish, 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.
© Food – a fact of life 2009
Review of the learning objectives
• To recognise the different key stages in life.
• To understand why needs for different amounts of
energy and nutrients change through life.
• To describe the energy and nutrient requirements of
different life stages to maintain health.
© Food – a fact of life 2009
For more information visit
www.foodafactoflife.org.uk
© Food – a fact of life 2009