What are the Nutritional recommendations accross my lifespan?

From the time we are conceived, nutrition plays a vital part of our life and our health.  When we are in our mothers womb, it is her food choices that dictate which nutrients we will receive.  After we are born,  it is up to our mother or caregiver to make the right food choices that will help us grow and thrive. Once we are old enough to make our own food choices, we are bombarded by millions of different foods to choose from and we must choose what is best for our bodies .  In our life span (especially if you are a women), our nutrient needs change.  Our bodies need different amounts of energy, protein, fats, carbohydrates and micro-nutrients based on our age, gender and lifestyle.  This blog will explore the nutritional recommendations across the lifespan; pregnancy through adulthood.

Pregnancy
Pregnancy is a time of great change for a woman preparing to be a new mother.  The food choices that she makes before and during her pregnancy in important to the health of her baby.  Adequate nutrition before she becomes pregnant will ensure that her uterus is able to support the growth of a healthy placenta during the first month of gestation (Sizer & Whitney, 2011). 

Energy (calories), Carbohydrates, Protein and fats needs change during pregnancy.  She will need an additional 340 calories a day during the second trimester and an extra 450 calories a day during the third trimester.  Also, It is recommended that she consume 175g of carbohydrates per day.  Carbohydrates should come from fruits, vegetables and whole grain breads and pastas.  In addition, protein intake should increase by 25 grams per day.  This can be done by eating more lean meats, non-fat or low-fat dairy products, and beans and legumes. The essential fatty acids(Omega-3 & Omega 6 fatty acids) intake is vital for the growth, function and structure of the brain and therefore, when including fat in the diet, it is best to choose foods such avocados, olive oil and nuts and avoid fatty meats and butter (Sizer & Whitney, 2011). 

Increased amounts of micronutrients such as vitamin B12, vitamin D, iron, calcium and folate are also important to support the development of the fetus.   Folate is especially important to help prevent neural tube defects (increase from 400-600micrograms/day).  Women who do not receive the recommended daily allowances of micronutrients (RDA) from their food, are high risk such as carrying twins or triplets, those who smoke, drink alcohol or abuse drugs are urged to take prenatal supplements (Sizer & Whitney, 2011).

Infancy

In the first year of a baby's life, he/she will grow faster than any other time in his/her life.  Because of this rapid growth, infants need about 100 calories per kilogram of body weight per day and adequate amounts of vitamin A, vitamin D and calcium which are critical to the growth process.  It is recommended by the American Academy of Pediatrics and the American Dietetic Association that an infant be exclusively fed breast milk for the first 6 months of life.  After the first 6 months, breast milk should be fed with other foods.  Breast milk provides all the right amount of nutrients that a baby will need for those first 6 months and offers immune factors to protect against infections as well. Around 4-6 months it is recommended to supplement breast milk (or formula) with iron fortified cereals because rapid growth demands more iron than breast milk or formula can provide.  Once an infant is ready to accept solid foods, meat and meat alternatives such as legumes can be given to help support iron needs as well as vitamin C-rich fruits and vegetables (Sizer & Whitney, 2011).

Supplements are necessary for infants as well.  A single dose of Vitamin K is given to a new born to prevent bleeding and many times a pediatrician will prescribe Vitamin D, iron, and fluoride supplements after six months of age (Sizer & Whitney, 2011).

Childhood

The energy needs of each child vary widely and depends on their growth, level of physical activity.  Also, energy needs  increase as the child gets older.  For example, a typical one year old requires about 800 calories a day, a 6 year old requires about 1600 calories a day, and a 10 year old requires about 1800 calories a day(Sizer & Whitney, 2011).

Protein recommendations increase as the child grows as well, but carbohydrate  (130g/day) needs stay about the same for children age one through adulthood. Constipation is one of the most common problems in children because of lack of dietary fiber from plant based foods (Shephard, 2008).  Therefore, it is important for the child's fiber intake to increase slightly as he or she gets older (19g/day- 31g/day). 

Saturated fat intake for children should be kept at a minimum in order to avoid developing early signs of adult disease.  Therefore, the DRI range for total fat intake for children 1-3 years old is 30-40% of energy and 25-35% for children 4-18 years old.  In addition, essential fatty acids are still needed to support the development of nerve, eye, and other tissues.

Vitamins and minerals support healthy growth in children, but if a child eats a nutritious and balanced diet, he or she should get adequate vitamins and minerals from the foods he/she eats.  However, fluoride, vitamin D, and iron supplements may be necessary if the child is not getting the recommended daily allowance.  For more information about vitamin and mineral recommendations for children, please follow this link.. Dietary Guidelines for Americans 2010 (Sizer & Whitney, 2011).

Adolescents
 
Just as a child's energy needs vary depending on growth and level of activity, so does that of an adolescent with a few added factors of gender and body composition.  Those energy needs can vary from 3,500 calories/day for an active 15 year old boy to 1,800 calories/day for an inactive girl of the same age.  Carbohydrate recommendations are about the same for girls and boys which is 130g/day and the recommended protein consumption is 52 g/day for boys age 14-18 and 46 g/day for girls of the same age (Sizer & Whitney, 2011). 

Sufficient iron intake is important for both boys and girls.  Boys need iron to help develop extra lean body mass, whereas a girl needs it not only for lean body mass, but to support menstruation as well.  The DRI for iron intake for boys age 9-13 is 8mg/day (10.9 growth spurt) and age 14-18 is 11mg/day (13.9 growth spurt).  DRI for iron for girls age 9-13 is 8mg/day (10.5 menstruating or 11.6mg/day menstruating/growth spurt) and age 14-18 years 15mg/day (16.1 mg/day growth spurt).  Calcium consumption should be high during adolescence due to rapid bone growth.  The adequate intake (AI) for both boys and girls is 1,300mg/day.  Vitamin D is also essential for bone growth and development. Therefore, if he or she is not getting the recommended 10 micrograms/day from vitamin fortified milk and foods, it is recommended to take a vitamin D supplement of 10 micrograms/day.

Adolescents is a time for great change for many kids.  Many adolescents are faced with busy school and out of school activities and may not make the best food choices.  Therefore, it is important that they receive guidance from parents and guardians about choosing the best foods for their growing and changing bodies as well as provide nutritious snacks and family meal times (Sizer & Whitney, 2011).

Adulthood

The energy needs of adults tend to decrease as one gets older because older people often reduce their physical activity, the number of cells in each organ decreases, and the metabolism slows down.  The estimated energy requirements (EER) for males over the age of 19 is 3067 calories/day (reduce by 10 calories per day for every year over 19) and the EER for females over the age of 19 is 2403 calories/day (reduce 7 calories per day for every year over 19)(Sizer & Whitney, 2011).

Protein intake recommendations stay about the same for adults as they do for young adults.  Since energy needs decrease, it is important to choose energy dense protein sources as well as fiber-rich, low-fat protein sources such as as legumes and whole grains.  In order to ward of constipation (which is a common complaint in adulthood), it is recommended for older adults to consume ample fiber from whole grains, fruits and vegetables.  Essential fatty acids are vital to support continued good health and it is recommended to limit saturated and trans fat in order to reduce the risk of heart disease (Sizer & Whitney, 2011). 

As people age, vitamin needs change as well. It may be necessary for the older adult to decrease the amount of vitamin A consumed because absorption of this vitamin seems to increase as we get older.  In order to prevent high blood pressure, some cancers, infectious diseases, inflammatory condition, auto immune diseases, rheumatoid arthritis, psoriasis (skin disease), and possible multiple sclerosis it is recommended that Vitamin D consumption increase from 5 micrograms/day in early adulthood, to 10 micrograms/day in middle adulthood, and then to 15 micrograms/day in late adulthood. In addition, it is recommended that adults consume a diet high in foods that provide enough antioxidants such as cartenoids, vitamin C, and vitamin E in order to conserve immunity, mental functions, and eyesight (Sizer & Whitney, 2011).   

Regardless of age, it is important to eat a healthy well balanced diet, stay active and maintain a healthy weight.  If all three of these lifestyle choices can be acheived, then it will improve the short and long term health of everyone. In addtion, if these good habits could then be passed down from generation to generation, it will decrease the prevelance of obesity and obesity related illnesses that has plagued our country.    

References

Shepherd, A. (2008). Nutrition through the life-span. Part 2: children, adolescents and adults. British Journal Of Nursing (BJN), 17(21), 1332-1338. Retreived from http://www.web.ebscohost.com

Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth