ADOLESCENCE, ADULTHOOD AND LATER LIFE UNIT 3:NUTRITION THROUGH THE LIFESPAN

ADOLESCENCE making your own food choices more often cafeteria, with friends and in other social situations Particular nutrients are very important during this lifespan There are some nutrients that teens need to have now, so they can be as healthy as possible as they age

PUBERTY Up until puberty, male and female nutrient needs are very similar During puberty, nutrient needs differ for males and females because of the hormonal changes and growth patterns occurring in the body

IRON Iron needs increase during adolescence because of the increase in blood volume and muscle mass in the body Needed for the transportation of oxygen to the body’s tissues, energy FEMALES: increased need is related to the start of menstruation (15 mg/day) MALES: increased need is for the formation of lean body mass (11 mg/day)

IRON DEFICIENCY Fatigue, low energy and irritability Can lead to anemia, which is a low count of red blood cells that results in general body weakness Anemia is associated with diminished academic performance Affects success at school

CALCIUM Critical for healthy bones Adequate calcium intake during teen years can reduce the risk of fractures and osteoporosis in adulthood Higher risk of osteoporosis for females than males Females: peak bone mass is reached 16 – 20 years old Males: not until adulthood (20 – 25 years old) Females and males: 1300 mg/day

DIETARY FIBRE Important at all stages of the lifespan Guard against constipation, high cholesterol, weight gain, irritable bowel syndrome, type 2 diabetes and colon cancer Most teens in Canada tend to consume less than RDA Males 14 – 18: 38 grams/day Females 14 – 18: 26 grams/day fitness/health/even-teens-need-to-bulk-up-on- fibre/article / fitness/health/even-teens-need-to-bulk-up-on- fibre/article /

ADULTHOOD (19 – 50) Body growth and maturation are complete Nutritional needs change Maintaining physical health Strength Body weight Adulthood lasts until age 50 Nutrient needs are similar for women and men, but there are a couple of specific needs

WOMEN Folic Acid: women who could possible become pregnant should take folic acid to reduce baby’s risk of spina bifida Iron: females continue to need more iron than males because of menstruation

MEN Lycopene: is associated with preventing prostate cancer

WOMEN AND MEN Calcium: loss of bone mass begins in the mid-30s Continue to take calcium (RDA 1000 mg - UL 2500 mg) Vitamin D: need for the absorption of calcium, it is essential for good health (RAD 600 IU - UL 4000 IU) Fibre: risk of developing heart disease increases with age, high blood cholesterol is also a risk factor as you age, fibre decreases these risks (RDA 25 grams/day) Omega-3 fatty acids (ALA, EPA DHA) : ALA (alpha linoleic acid) lower risk of developing cardiovascular disease, some cancers (males: 1.6 g/day females 1.1 g/day Sources-of-Omega-3-Fats.aspx Antioxidants: a diet that includes many antioxidant-rich food (mainly vegetables and fruits) may lower the rich of developing several diseases: cardiovascular disease, some cancers and cataracts

LATER LIFE AND SENIORS The number of people over the age of fifty in Canada is increasing Healthy eating can: Help you live longer Resist illness and disease Help maintain mental sharpness This stage can span more than 50 years Nutritional needs of Canadians at this age can vary from person to person Some enter their 50s in excellent health Other must deal with issues started earlier in life Fewer calories are needed: keep foods nutrient dense

PROTEIN Building and repairing tissues, including muscles and bones Helps prevent muscle weakening and bone fragility Seniors: weak muscles can lead to poor balance and so to more falls and broken bones Seniors: more likely to consume an inadequate amount of protein Why? Find meat difficult to chew because of dental problems Milk may cause digestive problems (body produces less lactase which helps to digest lactose) Beef, pork, poultry, and fish can be more expensive (limited income)

CALCIUM Is absorbed less efficiently later in life RDA increases (to 1200 mg/day) Adequate calcium intake can slow loss of bone mass Help reduce risk of osteoporosis

VITAMIN D Body makes less vitamin D from sunlight By age 70 the body makes 50 – 75% less than 20 years of age RDA increases (800 IU – UL 4000 IU) It helps absorb calcium Less prone to bone fractures Less likely to fall and injure themselves Prevent forms of cancer

IRON Post-menopause: women’s RDA of iron decreases to 8 g (end of menstruation) Important for women to adjust iron intake at this age Too much iron can be toxic to liver, heart, pancreas and can damage joints Men’s RDA stays the same 8 g Many seniors suffer from anemia due to nutritional deficiencies or chronic disease

OMEGA-3 FATTY ACIDS May decrease risk of developing dementia Help treat inflammatory forms of arthritis

FIBRE The benefits of a fibre-rich diet for seniors (RDA 25 g/day) Prevent heart disease Keeping cholesterol levels low Prevent cancers of the digestive system

WATER Over the age of 65 thirst tends to diminish Unlikely to drink Dehydration is one of the most frequent causes of hospitalization of elderly people The need for water is just as important as it is at all stages of the lifespan Drink water, eat foods high in water (vegetables and fruits)

INDEPENDENTLY: TODAY’S TASK LifespanSpecial Nutrient Needs (RDA)Why? Adolescence 14 – 18 yr Adult Later Life and Seniors 51 – onward