Basics of Nutrition (week 4) Flashcards
Life Cycle Stages
Preconception
Pregnancy
Lactation
Infant
Toddler
Childhood
Adolescence
Adulthood
Older Adult
Pre-conception (3-12 months before trying to conceive)
high-quality, unprocessed sources of carbohydrate, protein, and fat, along with foods rich in micronutrients, helps to prepare the body for a healthy pregnancy, and reduces the risk of nutritional deficiencies that could impact the health of the mother or fetus.
400mcg daily of folate
calcium
iron
omega-3
Foods for Pre-conception
Avocado: contains 165mcg of folate, or 40% of daily value
Salmon: omega 3’s and vitamin D
High quality grass fed meats: protein, iron, grass fed has 2-6x the amount of omega 3 compared to grain fed
Pasture raised eggs: protein, omega 3,folate, choline,
Dark leafy greens: kale, chard, beet greens, bok choy, spinach boost folate
Plain fat full fermented dairy: kefir and live culture yogurts. protein and healthy fats, fat soluble vitamins and probiotics
Pregnancy
women typically need 340 additional calories per day during the second trimester, and about 450 additional calories per day during the third trimester
target range of carbs 175 to 265 grams per day
protein is needed for synthesis of new tissues, enzymes, antibodies, hormones, increased blood volume, and production of amniotic fluid
omega 3 supports healthy brain development. good time for a supplement
rapid development of new red blood cells and synthesis of DNA requires folate, vitamin B12, iron, zinc. the developing skeleton needs calcium, vitamin D, phosphorous, magnesium, zinc.
Bone Broth
rich in amino acids, collagen, gelatin, calcium, and phosphorous
improves digestion. hydrating anti inflammatory. antioxidant. easy on a sensitive stomach.
Breastfeeding
an additional 450-500 calories needed to support milk supply.
Experts suggest consuming an additional 330 calories per day for the first 6 months, and then 400 extra calories for months 7 to 12, with energy stored in adipose tissue during pregnancy contributing as well.
need protein and fat still, but need additional carbohydrate to replace the glucose used to make the lactose in breastmilk
nutrient insufficiencies will reduce the quantity of breastmilk before compromising the quality – for instance, reduced calcium intake has no impact on calcium levels of breastmilk.
Though milk quality may be consistent, inadequate intake of important minerals can lead to a decrease in maternal nutrient stores.
Certain vitamins are also more likely to become lacking in mother’s milk if there are long-term deficiencies; of note, vitamins A and D, and B6 and B12.
also important: omega 3, choline, iodine. hydration also very important
Lactation cookies
While the “add ins” will vary, most recipes share certain common ingredients known as “galactagogues”, compounds believed to increase the production of breast milk.
- Oats, often the main ingredient, provide a good source of fiber and minerals, and are said to stimulate mammary gland tissue.
-Barley is sometimes included for this reason as well. - Brewer’s yeast is full of vitamins and minerals, notably several B vitamins necessary for mother and baby.
- Flaxseed meal is another common ingredient, used for its omega 3 and omega 6 content, the essential fatty acids.
- Fennel has long been used as a medicinal plant for the stimulation of breast milk.
- Fenugreek, added in seed form, provides vitamin C and potassium, and is one of the most popular herbs used to increase milk supply.
Infancy
first year of life. at this time the human body grows more rapidly than at any other time in the life cycle.
energy need is twice that of the average adult
Breastmilk provides an optimal source of nutrition, as well as protective antibodies, growth factors, and special carbohydrates that help establish the gut microbiome.
The only exceptions to be aware of are vitamins K and D, which are not present in adequate amounts in breastmilk.
In hospital settings, newborns routinely receive a vitamin K shot to prevent possibility of hemorrhage, and pediatric experts recommend a vitamin D supplement until food sources of vitamin D are regularly consumed.
Vitamins K and D are added to quality infant formulas, so this is not a concern for bottle-fed infants.
Six Months
begin introducing complementary foods
calories needed are still high
protein high
carbs high
fats also needed
omega 3 and iron are very important at this time
Full-term babies are born with iron stores that will help meet biological need until roughly 4 to 6 months of age. Iron deficiency can have significant effects on brain development, and is also required to form hemoglobin as blood volume increases significantly.
complementary foods: pureed meats and beans will provide additional iron + offer foods high in vitamin C for absorption
Introducing whole foods
Physical cues:
-sitting upright
-moving hand toward mouth
-accepting food from spoon
-keeping food in mouth
Begin with small amounts of food in a mush-like consistency, allowing the infant to decide how much they eat and when they are done.
Offer a variety of whole foods with high nutrient value; a variety of flavors and textures helps teach the palate to enjoy new and different foods.
Do not add salt or sweeteners to homemade or prepared baby foods. Allowing a child to experience natural flavors is important while the palate is developing.
As teeth come in and the ability to chew and swallow grows, bite-size (infant bites!) pieces of foods like soft fruits, steamed vegetables, and tender meats or fish can be introduced.
Toddler
age 1 to 3 years old
appetite starts to taper as growth starts to slow down
focus on overall nutrition per week and day and month, rather than per meal, since appetite can really fluctuate
micronutrients:
-iron
-fiber
-calcium
-vitamin d
liquids, prioritize:
-water (1.3 liters per day)
-whole milk
-limit sugary fruit juices to 4oz a day
Childhood
ages 4 - 8
Energy need for children ranges greatly, from 1200 calories on the low end to 1800-2000 at the higher end. Age, sex, and activity level all factor in to how many calories are generally needed, with macro and micronutrient need still higher than adults, with respect to body size.
iron, fiber, fat, calcium, vitamin D, fluids
focus on eating a variety of foods / exploring new foods
let them help in the kitchen. grow sprouts and herbs. visit farmers market. backyard garden.
Adolesence
ages 9 - 13, and 14 - 18
Puberty
Energy needs can range from 1400 to 2600 calories per day. In later adolescence, calorie needs increase again, ranging from 1800 to 3200 calories per day.
protein intake important. and calcium and vitamin D for bone development. iron intake important for puberty + vitamin C for absorption
Adulthood
young adulthood: 20 - 30
later adulthood: 40 - 50: this is when chronic health issues tend to manifest
focus on health and lifestyle to support longevity later on
try to reduce stress
Omega-3 fatty acids may help prevent cardiovascular events, such as heart attack and stroke, and can reduce cognitive decline in later years.
Vitamins B6, B12, and folate support cardiovascular health as well, through their ability to breakdown homocysteine, a risk factor for heart disease.
Calcium, key to maintaining healthy bones, can reduce risk for osteopenia and osteoporosis.
Fiber has been shown to help maintain healthy body weight, promote regular digestion and elimination, and maintain stable blood sugar regulation.
Foods rich in phytochemicals and antioxidants help neutralize free-radicals, thereby reducing oxidative stress and supporting system-wide wellness.
60% of body weight is comprised of water, with some variation based on body composition.
drink 2 - 3 liters per day (total water intake)
Older adult
Average energy needs for the older adult decline at roughly 5% per decade, which experts attribute to a combination of reduced physical activity, slowed basal metabolic rate, and reduced thyroid hormone.
While caloric need may decrease, attention to micronutrient intake is heightened. A diet rich in fruits and vegetables provides much-needed antioxidants, fiber, and essential micronutrients.
Complex carbohydrates such as legumes and whole grains can serve as a primary energy source and provide a whole-food source of fiber as well.
Lean sources of protein should be included daily to prevent muscle wasting and support appropriate immune function.
Healthy fats should not be avoided, though saturated fat intake should be monitored if there are existing health concerns around atherosclerosis or other degenerative diseases.
Calcium and vitamin D, and vitamin K help protect bone tissue and reduce bone loss.
Vision, which can become impaired with age, is best supported by whole food sources of antioxidants like vitamins C and vitamin E, as well as colorful fruits and vegetables rich in carotenoids.
To support brain health, a marked concern in the senior years, nutrients like vitamin C and B5 supply the precursors for important neurotransmitters.
Several B vitamins also support cognitive function and slow brain atrophy. B12 is of particular note, as absorption is decreased due to age- related decline in stomach acid production.
Folate intake should be prioritized as well, as dietary intake is often less than ideal, and several medications may interfere with absorption.
Omegas 3 fatty acids, which may also reduce cognitive decline, can improve mobility and reduce the joint tenderness associated with rheumatoid arthritis.
Dietary fiber supports healthy bowel function, a common concern for older adults.
Dehydration can be a concern at this life stage
