A lifetime of nutrition

Recommendations from pregnancy thru adulthood

As a person goes through different stages in life, the same nutrients are need only in different quantities. 

 

 

 

 

(Richins, 2012)

 Initially, when a woman becomes pregnant, she should continue to eat the recommendations that ate before she was pregnant for the first three months or what is called the first trimester provided she is a healthy weight.  Once the second trimester starts, she must increase to 340 calories more and then to 450 in the third and final trimester.   Sizer and Whitney (2012) suggests in the 2nd and 3rd trimesters and also lactation of consuming two cups of fruit, 3 cups of vegetables, eight ounces of grains, six and one half ounces of protein and three cups of milk.




(Fourwinds 10, 2013).

 Breast milk is what is recommended most for quickly growing infants the first six month; as they receive all the nutrients needed from their mothers along with immune factors to fight against illness.  Formula can be used if breast feeding is not chosen.  From 4-6 months of age, cereal and pureed fruits, vegetables, and meats can be started.  At 6-8 months, mashed fruits and vegetables along with unsweetened fruit juices can be given.  From 8- 10 months, soft cooked fruits and vegetables, breads, yogurt and finely cut pieces of meat and other items served at the dinner table. At 10-12 months they should be eating whatever is on the table with increasing portion sizes according to Sizer and Whitney (2012).



(Fanpop, 2013)



 

 In childhood that is a wide range of calories needed according to the activity level.  As children grow they will require more vitamins and minerals to supply the bones and muscles. An increase iron-rich foods are needed since children no longer receive it from breast milk and formula along with vitamin D.  Sizer and Whitney (2012) indicate a child who eats 1000 calories a day should consume: one cup of fruit, one cup of vegetables, three ounces of grain, two ounces of protein, two cups of milk, and three teaspoons of oil.  These amounts obviously increase as calories increase.

(Applebaum, N.D.)


 

In Adolescence or teen years, the body is maturing rapidly along with activity increase requiring good nutrition.  An increase of iron is needed for both boys and girls. It is needed both for fain in muscle mass but girls need it also for menstruation.  High calcium and vitamin D are priorities with bone growth.  Again, intake of calories will vary depending on age and activity level of the teen.

 

(Epsychology, 2012)

As adults, the dietary recommendations also vary according to gender and age as suggested by ChooseMyPlate.gov (N.D.)
Women ages 19-30 should consume two cups of fruit while women ages 31 and up should consume 1/2 cups.  Men ages 19 and up should consume two cups of fruit.  When it comes to vegetables, women 19-50 should consume two and one half cups and women 51 and up should have two cups.  Men 19-50 require three cups and after 50 reduce to two and one half cups of vegetables.  Women 19-50 need six ounces of grains; 51 and over need five ounces.  All adult women require at least three ounces of grains.  Men  19-30 need eight ounces of grain with a minimum of four ounces.  When a man is 30-50 he will require seven ounces

(Thibodeaux, 2013)

with a minimum of three and one half ounces. 
Men ages 51 and up need six ounces of grain with a minimum of three ounces.  When it comes to protein for women ages 19-30 the body requires five and one half ounces.  Women ages 31 and older need five ounces.  Men ages 19-30 need six and one half ounces, 31-50 six ounces, and 51 and older need five and one half ounces.  Dairy requirements for women and men 19 and older is three cups.



The role of the diet

Preventing underweight, overweight, & obesity

The body mass index (BMI) was created to determine a healthy weight depending on an individuals weight and height.  When a person height and weight do not fall in line with the normal range, they are at risk for chronic disease.  If a person is not within the normal ranges, the body is deficient and malnourished.


(Free BMI Calculator, 2013).

Underweight

According to the chart, underweight is a BMI less than 18.5.  The body is malnourished of the dire nutrients it needs to function properly.  The immunity will be low and susceptible to illness.  Underweight people need to gain the weight needed for proper energy storage; they are also at risk for Osteoporosis.  " Being underweight conferred a greater risk in Congestive Heart Failure patients with normal systolic function [RR 1.66 (1.29-2.14), compared with normal weight] than in patients with reduced systolic function [RR 1.11 (0.87-1.42), P for interaction 0.03]. In patients with systolic dysfunction, obesity was associated with increased risk compared with normal weight [RR 1.21 (1.01-1.45)]" (Gustafsson, Kragelund, Torp-Pedersen, Seibeak. Burchardt, Akkan,,..Kober, 2005).  In order to become a normal weight a person must increase their caloric intake to more than what they are exerting. 

 

Overweight

People who have a BMI greater than 24.9  and less than 30.0 are considered overweight.  Being over weight puts you at risk for many chronic diseases such as: cardio vascular disease, stroke, hypertension, diabetes, and cancer.  When a person is overweight they must reduce the amount of calories they are taking in and increase the physical activity.

 Obesity

Obesity occurs in individuals who have BMI greater than 29.9; obesity itself is considered a chronic disease.  Being obese puts are person at a greater risk of being diagnosed with one of the diseases listed above.  Many experience bouts of depression from low self-esteem due to their outward appearance.  A person needs to change their behaviors all the way around if they intend on being in the normal range.  Reduction in calories does not mean to stop eating; this will only store fat as the body goes into starvation mode.  A person must continue to eat small healthy meals throughout the day to keep the metabolism going.  Increasing physical activity while decreasing energy consumed will result in weight loss.  

Fat, proteins, carbs, and our body

Energy-yielding Nutients

Fats

Many people have the misconception that fat should be eliminated from the diet.  The body needs fat to fuel the body, carry vitamins A, D, E, and K throughout the body, it keeps food moist and helps the body feel full.  Fat is digested into the small intestine, it is there that it is broken down into fatty acids and cholesterol.  It is absorbed into the walls of the intestine where it is released into the bloodstream.  The blood then carries it to the major organs like the heart and liver.  Here is where the misconception lies, the good fats need to be increased while the bad fats decreased.  Monounsaturated fats are good fats found in many types of oils including olive; avocados also supply good fat.  These good fats raise our high-density lipoproteins (HDL); which helps against heart disease. Polyunsaturated fats are good for the body as long as they are consumed in moderation. When we eat saturated and trans-fats we are contributing to the bad fats.  These fats raise our low-density lipoproteins (LDL); which causes inflammation and can lead to heart disease. Increasing our HDL will lower or LDL levels by grabbing some of the slow-moving LDL cholesterol when the HDL move rapidly through to remove it in the liver.

(JC Tonic, N.D.)

Proteins

Protein helps build the muscle in the body along with helping to replenish organs, hormones, enzymes and tissue in the body.  It can be found in meat, beans, dairy products, and eggs.  Protein is different from fat and carbohydrates because it is the only energy-yielding nutrient that results in the production of amino acids.  These acids cannot all be reproduced in the body that is why they are important in the diet.  Without them, the body cannot properly use the protein that is vital to its function.  When proteins are ingested they are digested in the stomach then divided apart as protein and amino acid.  Next it is moved on into the small intestines where with the help of enzymes from the pancreas.  It is then absorbed thorough the walls of the small intestine and delivered to the liver finally it is allowed into the bloodstream where it is sent where ever it is needed. 

Carbohydrates

"Carbohydrates contain the sun's radiant energy, captured in a form that living things can use to drive the processes of life" (Sizer & Whitney, 2012, pg. 107).  Simply stated, carbohydrates are the main source of nutrients for the body.  Carbohydrates are converted into glucose helping to feed the brain too.  Complex carbohydrates; such as vegetables and whole-grains; give us instant energy along with energy that is stored.  Simple carbohydrates should be some what limited; they include sugary foods but also include fruits.  These carbohydrates tend to spike our blood sugar giving us a feeling of energy that then quickly goes away.  A valuable component in carbohydrates is fiber; this keeps the digestion process moving smoothly.  It allows for better absorption of the nutrients and aids in easy elimination.  Carbohydrates start digesting in the mouth; they then travel down to the stomach where little work needs to be done since most is already absorbed into the bloodstream. 

(Freshguide, 2013).

Dietary Guidelines

2010 Dietary Guidelines for Americans

The recommendations for these guidelines are broken into four topics.  The first being that physical activity must be accompanied with healthy eating for weight management.  We must take in the amount of calories we are going to burn.  Second, a reduction in foods that cause harm to the body must take place; Sizer and Whitney list these as, "Sodium, saturated and trans fatty acids, cholesterol, solid fats, added sugars, refined grain products, and alcoholic beverages" (2012, pg. 35).  The third topic is eating a variety of foods that benefit the body, such as; whole grains, low-fat or not fat dairy, fruits, vegetables, and lean protein.  The fourth and final topic is to build and maintain healthy eating habits; be accountable for your food choices.  Make sure that proper handling, preparing and cooking of food are safe to keep foodborne illnesses at bay.

The Recommendations to follow 

(Midwest Diary, 2013)

The image above shows a basic diagram to follow for recommended portions of food groups for a plate.  It is very important that all of these food groups are incorporated to daily meals to ensure that the body is getting enough energy as well as proper nutrients are consumed; this reduces our risk of chronic disease. 

Sizer and Whitney supply a chart of suggested amounts for a 2000 calorie diet:

                 Vegetables = 2 1/2 cups                                      Fruits = 2 cups

(Natural Grocer, 2013)

Grains = 6 ounces

(Whole Grains Council, 2013)

Protein

(Hodgson, 2009)

Milk = 3 cups

(Valenslife, 2012)

Oils = 5 1/2 teaspoons

(Revitalise your Health, 2011)

This leaves 258 calories over that you are able to enjoy other foods not mentioned above. (2012, pg 45)

(Wikia, N.D.)

Factors of food choices

Who ever knew so much went into choosing foods???

There are many different factors that go into the choices we make when we choose foods.  The obvious personal factors of what we like and dislike but one's finances must also be considered when making these choices.          

(Beardstown McDonalds, 2012)

                       

(Daily, 2010).

 Social gatherings such as birthdays has an effect on food choices along with celebrating

(Wee, 2013)

 heritages.  On Cinco de Mayo and Saint Patrick's day; to name a few, brings people of all cultures together to share the day eating foods and drinks from these heritages.  Holidays too have an impact on the food chose to be eaten.  Thanksgiving for instance, brings a turkey to most tables along with sweet potatoes and pumpkin pie.

Philosophical factors like religion can have powerful choices on food consumption,  "Judaism requires keeping kosher and Islam requires halal, Hinduism and Buddhism promote vegetarianism, the ancient Greeks and medieval Christians frowned on gluttony" (MacNair, 2006).   Some may choose to become a vegetarian and not eat meat or become vegan and not eat any foods that come from animals.

Physical factors also result in food choices; a person's weight could determine what they will eat.  If they are trying to lose weight, they may choose to eat foods lower in fat and calories.  Cravings can also determine food choices and simply hunger alone can lead to certain choices.  I know if I make the mistake of waiting too long resulting in feeling starved I will grab foods that aren't necessarily good for me.

Emotional eating is a psychological factor; this type of eating can lead to eating too many high calorie foods.  Many will associate certain foods with positive and negative events from their past.  This is where the good old comfort foods come in; macaroni and cheese, ice cream, and cookies just to name a few.  Another psychological factor that can play on food choices is eating disorders.  Some chose very little to eat while others may binge on certain foods.

Lastly, environmental factors can lead to foods being chose for one reason or another.  Depending on the region of the country it can result in some fruits and vegetables not being available year round.  This can also happen to some living in the inner city not being able to get to a farmer's market.  Weather can also effect crops with flooding or droughts; this will effect the food supply, limiting choices.

(Beamer, N.D.)

The characteristics of a healthy diet

A healthy diet consists of.....

(Devje, 2012).

When considering the characteristics of a healthy diet much more thought must go into it other than just food.  Does the food supply the adequate amount of nutrition the body needs?  As the body depletes certain nutrients daily; it has to be be restored with foods that are enriched with those nutrients to ensure the body is not deficient.  With adequacy, balance is needed; choosing different foods that contain all the nutrients making sure that there is not too much of one and not enough of the other.  While choosing these different foods calories need to be under control.  The amount of energy ingested must also be exerted to keep weight under control.  This may seem like a daunting task to watch calories; leading some to just eat the same foods day in and day out.  The body needs variety to verify that it is not getting an overload of any one nutrient.  There is not a single food choice out that can supply all the nutrients needed. The easiest way to make sure that many different choices are made is to remember that moderation is key.  This is applied in all types of food; good or bad for the body.  The body needs calcium but too much calcium, " Chronic intakes of excess vitamin A lead to increased intracranial pressure (pseudotumor cerebri), dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death" (Vitamin A, N.D.).

Other challenges of a healthy diet

Keeping all these characteristics in mind can be very intimidating, not to mention, the

(DeNoon, 2011).

other challenges of making healthy decisions.  The fast paced merry-go-round that we all live on; leaving little time to prepare and cook food.  People will grab what is convenient for them since nutrition is not placed high on the list of priorities for many.  Some may not have the money needed to feed an entire family on fresh foods.  Prepackaged foods high in carbohydrates has a long self life and can feed many for a cheaper price.  Many give into their cravings for sweets and fast food which supply little to no nutritional value.  Others think they can eat however they like because taking vitamins will supply the nutrients they are lacking.  A vitamin is a supplement that helps with anything lacking, it is not meant to give all the nutrients.   Attached is a very interesting link from the Today Show interviewing a Harvard doctor on vitamins; check it out!
 http://www.today.com/id/36567808/ns/today-today_health/t/truths-lies-about-vitamins/#.UXUtN8rwBw4 
(Katz, 2013)

The connection between nutrition and disease

(Nutrition and Disease Prevention, 2012)

Which Road Will You Travel?

Attaining the proper nutrition is vital when it comes to our health.  The body requires water, carbohydrates, protein, fat, vitamins, and minerals in order to function in the proper manner.  When this nutrition is not supplied; the body will be malnourished lowering our immunity.  This means it will be imbalanced due to being deficient to all the nutrients it requires.  Deficiencies over extended periods of time can lead to chronic disease.   The number one cause of death is heart disease.  The heart is the most crucial muscle the body has!  When foods high in saturated fats and trans-fats are ingested along with not enough fruits and vegetables; plaques form in the arteries that carry nutrients to the heart.  These plaques cause narrowing and eventually blockage to the heart.  Foods high in saturated fats and trans-fats create low-density lipoprotein (LDL) cholesterol that cause the buildup leading to the possibility of a heart attack or stroke.  LDL cholesterol is responsible for moving the cholesterol all throughout the body but with its low-density; it gets trapped and does not always make it to where it is intended to go.  When we eat foods such as: fish, olive oil, or whole grains; we can increase our HDL levels that grab some of the sedentary LDL's and take them back to the liver to break them down.  Along with cholesterol, hypertension must also be considered when discussing heart health.  Hypertension occurs when the heart constricts pumping blood away and resistance from the narrowing of the arteries.  Eating fruits, vegetables, and low-fat dairy products while reducing saturated fats and salt in the diet can help lower blood pressure.  Diabetes type-2 is mainly due to food choices that people make.  The pancreas cannot keep up with the poor food choices and slows down the production of insulin needed to break foods down.  This results in the body needing to have insulin put into it by way of pill, injection, or pump.  Certain types of cancer are another chronic disease that is associated with nutrition.  When the body is malnourished, its immunity is low and cannot fight off the minute exposures of carcinogens that we come in contact with daily.  Once a carcinogen is able to enter a weak cell it can change the cell's DNA; making it abnormal which in turn evolves into a tumor.  Once again reducing saturated fats can decrease chances of getting cancer along with limiting red and processed meats.   Obesity, osteoporosis and dental issues are all linked to poor nutrition.  All of these diseases circle around the same issue of malnutrition.  It must be a balance of the foods; everything in moderation.  "A healthful diet and wise food choices are critical components of promoting health and reducing the risk of chronic disease" (Anderson, Palombo, & Earl, 1998).  Attached is a link that gives a little more detail on these diseases along with what changes can be made.

http://www.four-h.purdue.edu/foods/Diet-Related%20Diseases.htm

(Purdue University, 2012)