Pregnancy:
Good
nutrition during pregnancy, is very important not only for you but for your
baby as well. Proper nutrition helps the
baby to develop and grow. You should consume about 300 additional calories per
day than you were consuming before you were pregnant. Try to eat a well-balanced diet and take
prenatal vitamins, even if you are feeling a little nausea.
Goals
for Healthy Eating When Pregnant:
·
Eat a wide range of foods to ensure you receive all the nutrients
you need. The recommended daily servings are “6-11 servings of breads and
grains, two to four servings of fruit, four or more servings of vegetables,
four servings of dairy products, and three servings of protein sources (meat,
poultry, fish, eggs or nuts). Use fats and sweets sparingly” (WebMD, 2012).
·
You should choose foods that are high in fiber such as whole-grain
breads, cereals, pasta, rice, fruits, and vegetables.
·
Ensure that you get enough vitamins and minerals. It is recommended that you take a pre-natal
vitamin to supplement any vitamins and/or minerals that you may be missing in
your diet.
·
“Make sure you drink at least four servings of dairy products and
calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of
calcium in your daily diet during pregnancy” (WebMD, 2012).
·
Eat plenty of iron rich foods as you and your baby will be using a
lot of blood. Vitamin C is also
important and pregnant women should get about 70mg a day.
Infancy:
“Infants’
rapid growth and development depend on adequate nutrient supplies, including
water from breast milk or formula” (Sizer & Whitney). It is extremely
important that early nutrition is taken seriously because it has a major affect
on their later development. These early habits also help to establish good
eating habits later down the road. “Because they are small, babies need smaller
total amounts of these nutrients than adults do, but as a percentage of body
weight, babies need more than twice as much of most nutrients” (Sizer &
Whitney). They generally require approximately 100 calories per kg of body
weight per day plus the most important nutrient…water!
Childhood:
During the second year, a
child’s diet changes rapidly. Between 12 to 24 months, a child’s diet goes from
mainly breast milk and cereals to mainly adult foods that have been modified. Therefore,
it is important for a toddler to have plenty of milk and nutrients because they
are starting to expend more energy, develop new muscles, and they start to
fine-tune their neuromuscular coordination.
Adolescence:
It is very important for
parents to have developed good eating habits for the children especially as
they come into adolescence. They need vitamins, minerals, and energy-yielding
nutrients now more than ever! “Arrange
for teens to find out about nutrition for themselves by providing teen-oriented
magazines or books with food articles and by encouraging them and supporting
their interest in health, cooking, or nutrition. Take their suggestions, when
possible, regarding foods to prepare at home” (Lucile Packard Children’s
Hospital at Stanford). Teenagers must
really pay attention to what they put in their mouths because weight gain can
have a psychological affect on a child, set aside from other major
complications such as diabetes, high blood pressure, high cholesterol, etc.
Adulthood:
As we get older, we start
our diets start to become more individualized. Many of us know what works for
our bodies and what doesn’t. As we get older, the less active we are, the less
energy we have and vice versa, more exercise equals more energy. Lean proteins are important to maintain lean
muscle, calcium is super important for strengthening our bones, and fiber helps
with constipation. Water is also very important in any diet as it helps to
avoid dehydration.
Reference:
Lucile Packard Children's Hospital at Stanford (2012). Adolescent
Nutrition . Retrieved August 13, 2012, from
http://www.lpch.org/diseaseHealthInfo/HealthLibrary/growth/ado.html
Sizer, F., & Whitney, E. (2011). Nutrition Concepts and
Controversies (12th ed.). Belmont, CA: Wadsworth.
WebMD (2012). Eating Right When Pregnant. Retrieved August
13, 2012, from http://www.webmd.com/baby/guide/eating-right-when-pregnant
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