Nutritional Needs Across the Life Cycle FAMILY LIFE CYCLE Nutritional Needs Across the Life Cycle

Family Life Cycle Various stages of life Nutrition requirements change Level of activity and state of health Changes in your food selections A life cycle means the various stages of life that people pass through from birth to old age. As you progress through your life cycle, your nutrition requirements change. Besides age, your level of activity and your state of health can affect your nutrition requirements. At some times in your life, you will probably have to make some changes in your food selections to meet special needs.

Family Life Cycle Stages Children – ages 12 months to 11 years Adolescence – ages 12 to 21 Adult – ages 22 to 60 Elderly – age 60+ Married couples without children Childbearing families Oldest child – birth to 30 months Families with preschool children Oldest child – 2.5 to 6 years Families with children Oldest child – 6 to 12 years

Basic Nutritional Needs MyPyramid and the Dietary Guidelines Exercise Proper nutrition helps the body: Resist disease Recuperate To have energy Fiber Although there are many stages of life that we will all pass through, there are certain basic nutritional needs that must be met. Follow the recommendations from both the MyPyramid and the Dietary Guidelines for Americans. Exercise is important throughout the life cycle. Proper nutrition helps the body to resist disease, helps recuperation, and supplies energy. Fiber in the diet is vital throughout the life cycle.

Nutritional Needs for Children Recommended servings Nutrient dense foods Variety and small amounts Introducing new foods Taste buds Avoid sweet foods Make foods interesting Children’s daily recommendations are about ½ the size of an adult. About half of the recommendations Variety of nutrient dense foods in small frequent amounts. Expose to new and a wide variety of foods. Introduce new foods one at a time. Taste buds are very sensitive. Avoid sweet foods as snacks. Make foods interesting and inviting for children; color, texture, shape, size and temperature.

Nutritional Needs for Adolescents Recommended servings Great activity and rapid growth Variety of nutritious foods Snack foods Caffeine and carbonated drinks Follow the recommended number of servings (about the same as a 2000 calorie diet that is taught) Time of great activity and rapid growth. Most teens experience spurts of growth. During these times, more food is needed. But that extra food must be nutritious. Need a variety of nutritious foods throughout the day. Avoid high sugar and high fat snack foods. Monitor amount of caffeine and carbonated drinks.

Nutritional Needs for Teen Athletes Energy producing nutrients Exercise builds muscle High energy output Meals should be eaten 3-5 hours before an athletic event. Water is essential Potassium replacement Need more food More protein? Carbohydrates, fats and proteins all contribute to stored nutrients that help produce energy. Muscles built by exercise, NOT extra protein. Because of high energy output more nutrient dense foods are required. Meals should be eaten 3-5 hours before an athletic event. This gives food time to digest ad allows nutrients to be absorbed, but it is not enough time for hunger pains to start. Water is essential; two cups of water is recommended for every pound lost during workout. Potassium replacement is recommended by eating dried fruit, low-fat milk, most fruits and vegetables. Teen athletes need more food than the average teenager because of the amount of energy they use. Some coaches and players are convinced that athletes need more protein than other teens do. They maintain that protein gives energy, strength, and power. Actually, physical activity increases the need for energy but not the need for protein. The body creates energy from nutrients it has stored, not from foods that has just been eaten. Carbohydrates, fats, and proteins all contribute to the stored nutrients that help produce energy.

Exercise Myths – True or False The more you sweat, the more calories you burn. Walking a mile burns the same amount of calories as running a mile. 1. False Sweat (perspiration) has no relation to how many calories you burn or permanent weight loss. Sweat is merely your body’s mechanism for releasing heat. Therefore, never wear a rubber suit or heavy clothes to promote weight loss, it can be very dangerous. 2. True Because it takes longer to walk a mile than run, you expend about the same amount of calories.

Exercise Myths – True or False The best time to exercise is in the evening. Water is the best fluid replacement to drink during and after exercise. Regular activity does not have the health benefits that vigorous exercise offers. 3. False There is no single “best time” to exercise. The best time to exercise is the time most convenient for you. Regardless of what time a day you exercise you will gain benefits. (Realize that exercising before bed acts as a stimulant and exercising right after a meal may be uncomfortable. 4. True Water is the best fluid replacement. Sport drinks (Gatorade, etc.) will not greatly affect your performance unless you are exercising for more than 2 hours continuously. 5. False Unless you are training for a specific event, regular activity will improve cardiovascular fitness. Daily activities might include such things as stretch breaks, parking further away, taking the stairs, going for a walk, a game of tennis, yard work, chasing kids, etc. More vigorous exercise is good, but so is daily activity. Experts now recommend that everyone accumulate 30 + minutes of activity most days of the week, not necessarily continuous or vigorous – Just MOVE!

Teen Nutrition Video Teen Nutrition. What’s the Big Debate?

Nutritional Needs for Adults Metabolism slows down Reduce food intake Exercise Sedentary lifestyle Metabolism slows down Generally total food intake needs to be reduced. Exercise is an important component to balancing food intake and output. Sedentary lifestyle creates a greater need for daily exercise.

Nutritional Needs for Aging/Elderly Nutrient dense foods Taste and smell Low sodium and low-fat diets Physical and mental challenges Malnutrition Eating habits and food choices Food assistance programs Nutrient dense foods are important Taste sensations and smells are less sensitive Low sodium and low-fat diets are common Various physical and mental challenges may limit ability to purchase and prepare foods. Elderly who live alone have a harder time eating a variety of nutritious foods. Malnutrition is a concern. Many health concerns and diseases incident to aging effect eating habits and food choices. Food assistance programs are available to help feed the elderly.

What am I here after? The preacher came to call the other day. He said at my age, I should be thinking about the hereafter. I told him, “Oh, I do all the time. No matter where I am, in the parlor, upstairs, in the kitchen or down in the basement.” I ask myself now . . . . . . . “What am I here after?”

Summary Nutritional needs vary throughout our life cycle. Make sure those needs are being met!

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