Life Stage Requirements Flashcards
BREAST MILK: what are the benefits for infants x4
- Provide vitamins, minerals, carbs, fats and proteins in right proportions
- Contain Bifidobacteria and prebiotic to help colonise the digestive tract and build the IS
- Ensures best possible health, development and psychological outcomes
- Reduce the risk of eczema, asthma, food allergies, ear infection and respiratory tract infection
BREAST MILK: what are the benefits for Mum x7
- cheap and convenient
- delays return to normal ovulation lengthening birth intervals (prolactin inhibits GnRH release => responsible for the release of FH and LH)
- Conserves iron stores in the mother (lack of ovulation and periods)
- Protection against breast and ovarian cancer (lower oestrogen and ovulation)
- Aids post birth weight loss due to increase energy expenditure
- oxytocin release helps mother child bonding and helps the uterus to contract and go back to its normal size
- Oxytocin helps with PPD recovery
BREAST MILK: what are the macronutrient composition
- 88% water
- 6-7% carbohydrates = lactose
- 3-5% fats = ALA, LA, AA and DHA
- 1% protein
- enzymes = specific for the digestion of proteins fats and carbs
BREAST MILK: what is the colostrum and what does it contain?
The colostrum is a pre-milk substance produced in the first 3-4days after birth.
It contains
- IgA antibodies and WBC
- Vit A
- Zinc
- bifidus factors
BREAST MILK: what affects baby microflora diversity?
Milk from overweigh mothers have less bacteria diversity
Caesarian birth mothers also show less diversity of breast milk microflora (stress? high cortisol affect gut flora)
=> Key to optimise mother microflora in 3rd trimester
Birth and breast milk play a role in early colonisation of the baby gut => key for digestive support and Immune support
- Breastfeeding vs bottle fed
- Vaginal vs. C-section
- Mother’s microflora before birth
- Use of antibiotics (mother and baby)
- Stress during birth and pregnancy
- Baby born to term or not
BREAST MILK: What is the role of Colostrum?
- Colostrum protects the baby from infections against which the mother has developed immunity
- The maternal antibodies inactivate pathogenic bacteria in the child GIT => less intestinal infections
- Laxative effect to clear the waste accumulated during foetal development
- Protects against new born jaundice ad blood sugar dysregulation
BREAST MILK: what iron binding protein in breast milk prevents bacteria from accessing iron they can use to grow?
Lactoferrin
BREAST MILK: what protein in breast milk help fight the virus that causes enfant diarrhoea?
Lactadherin
BREAST MILK: can prevent the development of which diseases compared to formula fed children?
Wheezing, asthma, eczema, CVD, atopic dermatitis, cow milk allergy
BREAST MILK: what minerals are present in breast milk?
- Zinc
- Calcium
- Low in sodium
- Low amounts of iron (delayed clamping could help restore baby iron levels by 30%)
Key POST PARTUM nutrients => why are they needed and what food to consume? x9
- PROTEIN
Needed for breast milk production + 11g a day
Food: beans, lentils, quinoa, wild caught fish, organic eggs - IRON
Increase blood volume and reduced iron
Food: almonds, kale, spinach, poultry, sunflower seeds, algae - ZINC
Reduced zinc can lead to PPD
Needed for Bone skin, gut lining, brain, hormone production
Food: pumpkin seeds, whole grain, sprouts, egg yolk, oysters, organic liver, seafood - B Vitamins
ATP production (b2, b2, b3, b5)
b2 -> PPD
Folate -> depleted with lactation
B12-> co-factor for DNA production, myelination
Food: Lentils, leafy greens, whole grain, organic eggs, seeds and nuts liver, avocados, banana, asparagus, lentils, beans, legumes. mushrooms, peanuts - EPA/DHA
Essential for foetus neural development
mother risk of being depleted after birth
Food: Flaxseeds, hempseed, chia seeds, oily fish, seaweeds - MAGNESIUM
Needed for ATP production
Level can be low and lead to PPD
Food: dark leafy greens, pumpkin seeds, almonds, mollasses - Vit C
Co-factor in collagen synthesis for uterus wound healing
Increase non-haem iron absorption
Depleted in time of stress (adrenal)
Needed for thyroid synthesis
Food: Broccoli, blackcurrant, peppers, pineapple, strawberries, oranges - VIT D
Lack of sun exposure with a baby
Food: sunlight, mushrooms, egg yolk, wild caught oily fish, sunflower seeds - PROBIOTIC FOOD
Important for mum gut flora to be passed on to the baby
Food: Yogurt, Kefir, miso, butch, sauerkraut
PREGNANCY - Energetics ? What to avoid? What food to focus on?
Pregnancy = moisture
Woman feel more hungry, emotional, lethargic and congested => all signs of excess moisture
AVOID:
- Damp forming foods (dairy, refined sugar, processed foods)
- Excess fluids, cold green smoothies, mucilaginous food
- Sweet and high water content fruits and vegetables (cucumber, melon, ripe bananas)
FOCUS ON more drying food:
- Whole grains, legumes, lighter dryer crunchier food
- Warmth helps counteract moisture, eat warm food, use culinary herbs and spices (not in excess)
LACTATION = what nutrition during lactation?
- Do not skip meals, especially breakfast (erratic eating triggers body stress response which can affect milk production)
- Eat to satisfaction - chew food well
- Drink to thirst - constant thirst can be a sign of FA deficiency - Focus on whole, fresh organic food
- Well cooked and neutral food (whole grain rice, potatoes, sweet potatoes, eggs)
- Include probiotic food and prebiotic food to support the microflora
- Include sources of EPA/DHA - flaxseeds, hemp seeds, oily fish, algae - Avoid caffeine and other stimulants
- Caffeine interfere with breast milk iron bioavailability
- Chocolate, soft drink and tea should be eliminated as well - Avoid alcohol as it easily enters breast milk
- Changes the taste of milk
- Can affect how much milk the baby drinks
- Interfere with lactation by inhibiting oxytocin hormone - Eliminate smoking - reduce milk volume
LACTATION = give examples of galactagogues
- Fenugreek
- Fennel seed tea (2-3 cups a day)
- stay hydrated
- Oats
LACTATION = what are the main issues with infant formula?
- contain highly processed ingredients like sugar, non-fat dried milk, vegetable oils and synthetic nutrients
- GMO
- Pro-inflammatory
- Contain phthalates, melamine and high levels of heavy metals
- do not contain all substances for baby development and immune protection
WEANING = what is the ideal weaning age ?
6months
If you wean earlier or later baby could develop food allergies
WEANING = what food to include what food to avoid?
INCLUDE: puree vegetables (broccoli, carrots, pumpkin, butternut squash, banana, apple, pears, avocados)
EXCLUDE: sweet food, artificial sweeteners, canned vegetables, honey (botulism risk), soya products, cow’s milk
WEANING = what are the danger of feeding cow’s milk before 12months old?
- Iron deficiency anaemia
- Deficiency in ALA
- GIT blood loss
- Type 1 diabetes
- Too much protein when baby kidney are not well developed
WEANING - What is baby led Weaning? 3 advantages of the method?
Let babies feed themselves finger foods right from the starts instead of puree
+ Support the development of hand-eye coordination, chewing skills and dexterity
+ Offer the baby the opp. to explore taste and texture, aroma, colour
+ Encourage self regulation
WEANING - What feeding skills and appropriate food for: 6m, 8m and 8m onwards?
6m
swallow non-liquid food
Porridge with breast milk, sieved vegetables and fruits
6-8m
Feed self + develop finger grasp
Textured veg and fruits, protein and iron rich food
8m+
Hold own bottle, grabs food and spoon
Whole soaked grains, piece of soft cooked vegetables/fruits, lean meat, fish, eggs, mashed legumes, yogurt
CHILDHOOD = what macronutrients split?
CARBS = 60-70% - same as adults but less fibres as it may impair absorption
FATS = below 30%
PROTEINS = increase slightly with age
CHILDHOOD - what are the requirement of a children to support their development?
Developemnet
- Increase in weight and height
- Brain development
- Increase in bone density
Child will reach for healthy food if their taste bud has not been spoiled - bottle fet have harder time to self regulate
Follow child innate intuition
=> Parents responsible for the when, what and where
=> children for the how much and whether of eating
CHILDHOOD - how to encourage good eating habits?
- cook with them / grow a veggie garden
- lead the example by eating well yourself
- encourage to chew food well
- let the child help himself
CHILDHOOD - what is children obesity associated with?
- Mother lack of feeding properly during pregnancy
- Genetics
- highly processed food
- reduced energy expenditure / less time outdoors
- bigger food portion
- gut dysbiosis
- lack of sleep affect ghrelin and leptin
CHILDHOOD - How to avoid iron deficiency anaemia ?
- no processed food
- no cow’s milk - inhibit absorption of iron
- optimise digestion and gut health
CHILDHOOD - How to ensure adequate nutrient intake for a vegan child?
- DHA rich food (walnuts, flaxseeds, chia seeds)
- CALCIUM (Sesame seeds, tahini)
- NON-HEAM IRON (wholegrain, nuts, seeds, legumes, leafy vegetables, vit C rich food like kiwi, peppers, broccoli)
- B12 food (Nutritional Yeast, Marmite, Fortified Soy + Almond Milk, Tempeh, Chlorella, Nori Seaweed)
ADOLESCENCE - why are they in higher risk of inadequate energy intake?
- diet and eating disorders
- Alcohol and illicit drugs
- Chronic health conditions like CD, cystic fibrosis
ADOLESCENCE - why protein needs is key ?
- Insufficiency is rare in western country but quality is often the issue
- inadequate protein can lead to loss in lean BM and delayed growth
ADOLESCENCE - What is the energetics of adolescence ?
Heat - especially when they experience acne, feel angry
AVOID oily food, coffee and spices
ADOLESCENCE - what is the issue with a lack of fibre when choosing carbs?
Low fibres high refined carbs can lead to increase insuline => increase sebum => increase acne as oily skin
Lack of fibre can exacerbate hormonal issues in adolescents
ADOLESCENCE - How much fat should they eat?
No more than 30-35% of total food intake
EFAs are crucial for hormone production and skin
ADOLESCENCE - what micronutrients are key?
- Calcium
Bone development
Low Ca and physical inactivity impair the development of peak bone mass (protection to osteoporosis)
Daily exercice and NO fizzy drinks (impair Ca absorption), No alcohol and fast foods
Include bone supportive nutrients (Vit D, Magnesium) - almonds, barley, leafy greens, legumes) - Iron
Increase requirement as blood volume increase
Incl non-heat iron food like almonds, apricots, sunflower, pumkin seeds
Incl. vit C rich foods like brocoli, citrus fruits, peppers strawberries, sweet potatoes etc.
Eating too much of which food can impact iron absorption?
Eggs (yolk contain phosvitin which binds to iron and prevent absorption)
What are the benefits of breastfeeding for baby and mother?
Mother - help lose baby weight, oxytocin production may help with PPD, create a contact with the baby, cheap easy access food source for the baby, oxytocin help the uterus retract to its normal size
Baby - help develop gut flora, breast milk is the perfect baby food, skin to skin contact help the baby feel safe and secure, protects the child against infections (ear infection, respiratory tract infection) and allergic conditions like asthma and eczema
List 3 post party nutrients and explain their importance?
Vitamin C - for collagen production and wound healing + vit C is depleted after stress periods
Magnesium - for NS health and energy as magnesium is depleted with stress
Probiotics - mum need optimal gut flora to pass onto baby at birth when breastfeeding
Protein - needed to replenish reserve and extra needed for breastfeeding +11g/day
What would you recommend to a mother to help her establish her breast-feeding
- Breast fed on demand to increase beast flow - especially at the early time of the night where prolactin is high
- make sure you spend as much time as possible skin to skin with the baby
- Find breastfeeding support - milk spot, doula, cafe
How can you see if a baby is ready to be introduced to solid food?
6m and ca stand upright by himself + more interested in food (start to gran and put in its mouth)
Which food to avoid when breastfeeding?
Alcohol - pass through the breast milk and affect baby sleep
Caffeine - decrease milk production and affect baby sleep
Garlic onion and cruciferous vegetables - can make the baby gassy
What food to avoid when weaning?
- Honey (botulism risk)
- Sugar and highly processed food
- Milk from cow - reduce iron levels
- Soy food (hard to digest and contain isoflavones)
- Canned vegetables - less nutrients and high in sodium
What are the contributing factors to childhood obesity?
- Highly processed food
- Genetics
- Mother’s diet during pregnancy
- lack of physical activity
- dysbiosis
- chronic diseases live CD or cystic fibrosis
- inadequate sleep
What would you recommend a parent with a picky eater?
Follow child hunger cues
Present then with good healthy options and let them decide
Do not focus too much on them during meal time
No screens or distractions during meals
Cook with a child / grow own vegetables
What factors can influence food intake in adolescence?
Physical activity
Dieting
Alcohol and drugs
Money
Growth factor
Social time with friends
Why iron need to increase during adolescence?
Blood volume increase
woman get their periods
AGEING - What physiological changes and declines accompany ageing?
- lower hormone levels - lower sex and growth hormone (get more sleep to get more growth hormone)
- Immunity - dysregulation
- Loss of skin integrity because decreased collagen and lipids + lower oestrogen
- Decreased bone density and muscle mass
- Heart valve and arteries stiffen
- Decrease real functions
- Neurological function decline - neurones atrophy
- GIT lower stomach acid levels and lower taste
AGEING - what can accelerate ageing?
- Lifestyle, poor diet, low physical exercice
- Socioeconomic status
- Stress and having no goal in life
- Disease and medication
- smoking and depression
- Genes (30% and lifestyle factor 70%)
- biological age can differ from chronological age
AGEING - what are telomeres and what can shorten them?
Telomeres are nucleotide sequences ate the end of each chromosome and prevent chromosome from deteriorating
A small proportion of telomeric DNA is lost with each division => when telomere is too short is can cause cell apoptosis
Short telomere is a risk factor for cancer
AGEING - what are the energetics of ageing? Mature vs old age
Mature years - dryness
joint stiffness, wrinkles, decreased physical strength
INCREASE soups, stew, smoothies, sweet and high water content fruits and vegetables, root vegetables, nut milk, mucilaginous food, herbal teas, liquorice
Old age - Coldness
weak digestive power, reduces circulation, decline mobility, exhaustion
INCREASE warm cooked meals, mildly spiced food and drinks
AGEING - how does the ageing body changes and what is sarcopenia
- fat and visceral mass increase
- lean muscle mass decrease
Sarcopenia = lack of muscles
- age related loss of muscle mass
- poor nutritional status
- bed rest
- hormonal change have an anabolic effect on muscles
- inflammation => increased interleukin 6 a pro inflammatory cytokines and CRP
- chronic disease
AGEING - what are the two factors that can affect energy requirement in ageing populations
- age related loss of elan muscles => reduce BMR, lower physical activity
- increase visceral fat mass => CVD, diabetes, obesity affect energy balance
AGEING = what causes malnutrition? And what are the consequences?
- Reduced food intake => change of taste and smell, reduced appetite hormones, depressions, social isolation
- Cachexia - cancer, COPD
- Stroke, dementia => dysphagia
- poor oral health => denture, dry mouth
Consequences =
- loss of muscle and strength
- loss of mucosal integrity
- impaired IS
- depression
AGEING - what factors affect food choices in old people?
- Social - isolation, depression , fear
- Physiological - decreased visual acuity, hand tremor, hearing problems, anorexia, dementia
- Economical - low income
- Reduced appetite - increase cholecystokinin (decreased gastric emptying)
AGEING - GIT changes that colour with age?
- IF from parietal cell decrease (B12)
- Reduced stomach acid => poor digestion, SIBO, B12 deficiency, poor digestion and absorption, iron deficiency
- gastric motility and gastric emptying impaired
=> avoid drinking with meals, chew well/eat fewer solid foods, eat bitter greens, eat warming food, avoid raw hard to chew foods
AGEING - CV changes
- Decrease arterial wall compliance => stiff and thickening arteries => increase BP
- Decrease maximum heart rate
- Increased left ventricular muscle mass
=> whole food, antioxidants, bitter food, garlic, rosemary, regular aerobic exercice
AGEING - renal changes
- Kidney cortex volume decrease
- renal cysts increase
- decline in nephrons and GFR
=> poor glomeruli function, urination difficulty
AGEING - neurological changes
- coordination
- depression
- b vitamins deficiency
AGEING - Immune system dysregulation
- progressive decline in T lymphocytes
- decline in cell mediated immunity
=> protein malnutrition
=> micronutrients deficiency like iron, Bs zinc, E selenium A
Ageing - skeletal muscles changes ?
BONES
BMD decline with increasing age (menopause)
CARTILAGE
decrease water, cartilage stiffer, reduced delivery of nutrients to cartilage
=> weight bearing exercice + vit C
AGEING NAD+ depletion and how to increase it?
NAD+ essential co factor in all living cells
Depletion associated with cancer, neurodegenerative diseases and metabolic disorder
Increase NAD+
- exercice
- sleep
- fasting
- eating a nourishing diet - avocados, green leafy vegetables, fish, nuts, mushrooms, fermented food
AGEING - melatonin
Melatonin secreted by the pineal gland and regulate circadian rhythm
- potent antioxidant
- modulate immune system NK cells
- tumour surveillant agent
=> optimise melatonin by:
sleeping more, increase natural sunlight, dark room and regular sleep routine, avoid artificial light and stimulants (cafe), eat montmorency cherries and B6-rich foods for melatonin synthesis
Healthy AGEING - Name 4 nutrients for healthy ageing and why?
- Vit B12 = deficiency from low stomach acid levels (achlorhydria). Important for cognition
- Vit D = low level dur to poor skin synthesis, low kidney conversion and lower sun exposure
- Vit E = antioxydant that protects from free radicals damage - prevents cataract growth
- Folate = lower homocysteine levels (risk marker for alzheimers, atherosclerosis and Parkinsons)
- Calcium = decreased absorption
- Potassium = good for blood pressure
- CoQ10 = body production decline with age and statin uses. Good antioxidant. Support immune system and ATP production.
Longevity - according o Valter Longo what is the diet for longevity?
Diet rich in plant food with fish 2-3x week.
Add more protein (good quality)
restrict eating to 11-12h a day or less and consume 2-3 meals at most
Healthy ageing - what are the properties of the following herbal teas?
Nettle leaf tea
Dandelion root tea
Peppermint tea
Chamomile tea
Nettle leaf tea = diuretic. relive fluid retention and blood purifier. remove toxins, skin cleanser, nutritive, assists blood glucose balance, anti inflammatory
Dandelion root tea = enhance digestion. stimulate release of digestive juices, supports liver detox, gentle laxative, promotes peristalsis
Peppermint tea = sooth digestion, release flatulence and nausea and griping pain
Chamomile tea = release pain, flatulence ans spasm in GIT. Calm the NS and relieve stress for a restful sleep
