Nutrition Through the Life Cycle

General Nutritional Needs Good nutrition plays a major role in wellness and disease prevention. Exercise is important throughout the life cycle. Proper amounts of fiber in the diet are directly linked to preventing many health problems.

The Nutritional Lifespan Child (12 months-11 years) Adolescent (12-20 years) Adult (21-60 years) Older Adults (60+ years)

Childhood Nutrition Children are active and growing: they need nutrient dense foods in small amounts, frequently throughout the day. Nutrient dense snack ideas: yogurt, milk, fruit, vegetables, cooked meat, unsweetened cereal, whole grain crackers.

Childhood Nutrition Grains: 6 oz everyday, half being whole grains Follow the MyPlate Guidelines for Kids (Based on ages 6-11). It states that every child needs: Grains: 6 oz everyday, half being whole grains Vegetables: 2 ½ cups everyday Fruits: 1 ½ cups everyday Milk: 2 ½ cups everyday Protein: 5 oz everyday

Early Childhood Nutrition Set an example: children watch and learn from their caregivers. Make meals fun: serve foods with bright color, different texture, and shapes. Do not use food as a reward or as a punishment.

Early Childhood Nutrition Teach children how to prepare nutrient-rich foods by and for themselves. Introduce foods one at a time, not all at once. Encourage children to drink water instead of sugary drinks.

Children’s Snack Lab!

Adolescent Nutrition: 12-20 During growth spurts, more food is needed to support growth, but the food should be nutrient dense. Goal: Avoid high sugar and high fat snack-foods and beverages.

Adolescent MyPlate Guidelines: Dairy: 3 C per day Protein: 5-6 oz per day Grains: 6-8 oz per day Vegetables: 2 ½ - 3 C per day Fruits: 1 ½ - 2 C per day

Special Nutritional Concerns Eating Disorders Eating disorders involve physiological changes associated with food. Anorexia Nervosa: psychological loss or denial of appetite and self-starvation Bulimia Nervosa: large quantities of food are eaten at one time (binging) and then purged from the body by vomiting or use of laxatives

Outward Signs of Eating Disorders Preoccupation with food Person becomes irritable and hostile Person refuses to eat or eats very little Person is excessively critical of themselves Person looks emaciated Hair loss Bruising Dental decay

Physical Effects of Eating Disorders Lowered body temperature Metabolism slows down Decreased heart rate Iron-deficiency anemia Rough, dry, scaly and cold skin Low blood potassium Decreased bone mass (osteoporosis) and muscle mass Possible loss of teeth Muscle tears and fractures in athletes

How can you help a friend? Be sensitive Let them know that you are there to help and to be a friend. Talk to a trusted adult to set up appointments for professional help The most important thing you can do is be a support for your friend. Let them know that you are there for them no matter what.

Adult Nutrition: 21-60 Adults should be aware of the balance between caloric intake and spent energy. Choose a variety of healthy, nutrient dense foods. Make regular physical activity a priority.

Adults and MyPlate Fruit: 1 ½ - 2 C per day Vegetables: 2 ½ - 3 C per day Grains: 6-7 oz per day Protein: 5-6 oz per day Dairy: 3 C per day

Older Adults: 60+ Thirst signals decline with age. Increase liquids by eating foods like soups, smoothies, and cooked cereals. Often older adults have special dietary needs such as low fat or low sodium.

Elderly Diet Video http://nihseniorhealth.gov/eatingwellasyougetolder/benefitsofeatingwell/01.html

Older Adults Malnutrition is a concern, especially for older adults who live alone. There are social service programs in most communities to help them receive nutritious meals.

MyPlate for the Elderly Fruit: 1 ½ - 2 C per day Vegetables: 2-2 ½ C per day Grain: 5-6 oz per day Protein: 5-5 ½ oz per day Dairy: 3 C per day

Senior Citizens Lab!