Nutrition Nutrition Your name Your College

Calories Men Women Infants 933 1405 Teenagers 3456 3065 Adults 4695   Men Women Infants 933 1405 Teenagers 3456 3065 Adults 4695 3681 During Pregnancy 2977 Older Adults 4148 3381 This presentation will cover the nutrition requirements for infants, teenagers, adults, pregnant women, and older adults. This chart shows the number of calories required for men and women at each of these stages.

Infants While continuing to give 4-5 feedings of 24-32 ounces of breast milk or formula. and 4 or more tablespoons of iron fortified cereal each day, you can now start to give well-cooked, strained, or mashed vegetables or commercially prepared baby foods. Start fruits about a month after starting vegetables . You can use peeled, cooked, or canned fruits packed in light syrup or water that have been mixed in a blender or strained. You can also begin to offer 4-6 ounces of 100% fruit juices. Infants will need more calcium because they are growing at a faster rate. Calcium can be obtained from breast milk or formula. In addition to calcium, they will also need iron. Iron can be obtained from iron fortified cereal. These can be followed by vegetables that well-cooked and strained or baby foods that can be purchased at the store. About a month after the baby can eat vegetables, fruits and fruit juices can be served.

Teenagers Teenagers require more calories because they are still growing plus they are usually involved in activities which require more energy. This chart shows the five food groups. These are the milk, yogurt and cheese group; the meat poultry fish, dry beans, eggs, and nuts group; the vegetable group; the fruit group; and the bread, cereal, rice, and pasta group.

Adults To maintain a healthy weight, it is important for adults to balance their caloric intake and activity levels. That may mean decreasing the number of calories consumed, in relation to what was needed during the rapid growth and higher activity levels of the teenage years. The lower number of servings from each food group is about right for sedentary women and some older adults. Most men will need the middle to upper number of servings in the ranges. Although adults may need fewer calories, their nutrient needs remain relatively constant. To fulfill the nutritional needs of adults without providing excess calories, choose nutrient-dense foods from the bottom of the Food Guide Pyramid and minimize the amount of high calorie, low nutrient foods consumed from the top of the Pyramid. Milk and dairy products continue to be important, even in adulthood. Adults start to become less active and therefore require less calories. Adults need to adjust their calorie level based on their physical activity level. This usually requires lower levels of each of the five food groups. In order to keep the number of calories down while providing the proper nutrient level, more foods should be chosen from the bottom of the food pyramid. When lowering these levels it is also important to maintain the proper weight.

Pregnant Women Nutritional needs increase substantially if a woman is pregnant or breast-feeding. Somewhere between 2,200 and 2,800 calories per day is probably sufficient for most pregnant and breast-feeding women. Because the nutrient needs increase more than the energy needs, pregnant and breast- feeding women should increase their caloric intake by adding nutrient-dense foods, such as: nonfat milk, lean meats, fish and poultry, eggs, legumes, dark green vegetables, citrus fruits, and whole grain breads and cereals. Women who are pregnant or breast feeding should have at least three servings of milk, yogurt, or cheese to meet their calcium needs. Pregnant teens should have at least four servings of milk per day. Pregnant women also need to increase levels of iron, folic acid, and vitamin B-6 to prevent anemia and birth defects. Pregnant women require more calories. They also need more calcium for their milk and the development of the child. With the nutrient needs increasing more than the energy needs, foods from the upper two levels of the food pyramid should be eaten.

Older Adults One Serving Equals Grain Milk, Yogurt, and Cheese 1 slice of gread 1 cup milk or yogurt 1/2 bagel or hamburger bun 1.5 ounces natural cheese| 1 ounce ready-to-eat cereal 2 ounces process cheese 1/2 cup cooked pasta or rice   5-6 small crackers Fruits and Vegetables Meat, Poultry, fish, Dry Beans, Eggs and Nuts 1 cup raw, leafy vegetables 1-3 ounces cooked lean meat, poultry or fish 1/2 cup cooked, chopped or canned 1 ounce of meat equivalents: 3/4 cup joice 1/2 cup cooked cry beans 1 medium 1 egg or 2 egg whites 2 tablespoons peanut butter 1/3 cup nuts This chart shows the recommended foods for seniors. Older adults become even less active and therefore require even less calories. They require more calcium to help strengthen their bones which are becoming more brittle.

References Jackson/Siegelbaum, Nutrition for OlderAdults. Message posted to http://www.gicare.com/pated/edtot48.htm http://www.cfs.purdue.edu/safefood/nutrition/adults.html Purdue University, Message posted to http://www.keepkidshealthy.com/adolescent/adolescentnutrition.html A pediatrician’s Guide to Nutrition, Nutrition. Message posted to http://www.keepkidshealthy.com/infant/infantnutrition.html