Nutrition throughout the lifespan

Question 0

young Infant:

Answer 0

Breastfeeding: contains all nutrients needed by the infant - high calorie, high protein, and lots of essential fatty acids, as well as other beneficial lipids

Supplementation - breast milk is a poor source of Vitamin D. After birth, baby’s GI tract is sterile, so a single dose of vitamin K is given

Question 1

Why do Nutritional requirements change?

Answer 1

Size - smaller people need fewer nutrients

Metabolic activity - people that are actively building tissue or burning more calories need more nutrients

Physiological differences - menstruating women lose iron, thus higher requirement than men

Question 2

Older infant

Answer 2

as infants get older and start eating solids, iron fortified cereals are recommended. Omega - 3 essential fatty acids also seem to aid neurological development

Question 3

Breast milk

Answer 3

a lot of vitamin C as well as a highly-absorbable form of iron. Also contains antibodies. Babies have very high nutrient requirements, per body weight. Cow’s milk is quite low in iron - milk anemia.

Question 4

Younger children

Answer 4

Essential fatty acids and iron-fortified foods are needed

Caloric and some vitamin requirements are higher than adults, per kg of body weight

Question 5

Teens

Answer 5

Adequate iron intake is crucial for increasing lean body mass and due to menstrual losses. Adequate calcium intake is crucial - bone mass reaches its peak in the late teenage years.

Question 6

Calories from lipids

Answer 6

Infants age 1: 40-50% of calories should be obtained from lipids
age 1- age 3: 30-40% of calories from lipids
age 4 - age 18: 25-35% of calories from lipids

Question 7

Pregnancy

Answer 7

Need about 50 % higher intake of protein, vitamin B6, folate, iron, iodene, and zinc. Also important to maintain adequate calcium intake

Recommended that women of childbearing age take in 400 ug/day of folate. Neural tube defects from folate deficiency occur in fetus during first month of pregnancy - often before woman knows she’s pregnant.

Weight gain during pregnancy should be 25-35 lbs macro and micronutrient requirements increase almost universally

Question 8

Lactation

Answer 8

RDA for vitamin C, protein, total calories, riboflavin, vitamin B6, and iodine are at least 50% greater than non-pregnant state.
Vitamin A needs are much higher during lactation

Question 9

Older

Answer 9

Macro- and micronutrient needs similar to younger adult - caloric needs decrease somewhat
Malnutrition common due to loss of independence, taste, and smell, problem with chewing, loss of appetite, constipation, problems swallowing
Dehydration is common, enthusiastic fibre supplementation and dehydration = constipation

Question 10

Why >50 needs more calcium and vitamin D?

Answer 10

to protect against osteoporosis. (and physical activity for minor stress to the bone to stimulate growth)

Question 11

Why older people become Vitamin B12 deficiency?

Answer 11

due to increase incidence of pernicious anemia with age

Question 12

what will prevent cataracts and macular degeneration?

Answer 12

Ample carotenoid, vitamin C and vitamin E intake

Question 13

Supplements to improve performance of athletes

Answer 13

Creatine- evidence indicates it modestly aids performance and muscle development, side effects are reasonably mild. North American diet makes protein/amino acid supplementation unnecessary in most cases. Creatine doesn’t work if the person isn’t training

Question 14

Nutrient intake and athelets

Answer 14

Iron requirements may be 30-70% higher than in those who are not training
Sports nutrition and carbohydrate consumption regiments can improve glycogen stores
Instead of using expensive protein powers, a high quality protein can be used - dairy products, egg, whites, lean meats, legumes, beans, soy products, chick pea flour. Female vegan athlets endurance athlets in particular, need to maintain adequate iron intake

Question 15

combatting obesity

Answer 15

reducing daily calories by 300-500 kcal.day should result in weight loss of 0.5-1 kg/week
Reduce lipid intake - there are 9 kcal.gram of food energy in fats and less than half that in carbohydrates and proteins

Eat fresh vegetable and fruits
Lipids in moderation provide a sense of satiety and they taste good

Every macronutrient, if eaten in excess, can be converted to fat.

Question 16

Reduce blood pressure

Answer 16

Foods high in potassium and low in sodium

Question 17

Reduce the risk of osteoporosis

Answer 17

Foods high in calcium and vitamin D

Question 18

Reduce the risk of heart disease

Answer 18

Foods low in saturated and trans fats

Question 19

reduce Risk of some cancers

Answer 19

Food that include vegetable or fruit

Question 20

improve blood cholesterol

Answer 20

Foods that contain plant sterols