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.