Nutritional And Dietry Needs Of Different Groups Of People Flashcards
Dietary Needs for Different Life Stages
- Babies (0-12 months)
• Breast milk or formula provides essential nutrients.
• After 6 months, weaning introduces soft, iron-rich foods.- Toddlers (1-3 years)
• Small, frequent meals with essential fats, proteins, and iron.
• Avoid choking hazards (e.g., whole nuts). - Pre-school children (3-5 years)
• Balanced meals with plenty of fruits, vegetables, and dairy for calcium.
• Encourage variety to prevent picky eating. - School-aged children (5-12 years)
• Energy-dense foods to support growth and activity.
• Protein, calcium, and vitamins A and D for bone development. - Adolescents (13-18 years)
• Increased need for protein, iron (especially for menstruating girls), and calcium for bone health.
• Balanced diet with controlled fats and sugars. - Adults (19-64 years)
• Nutrient-dense diet to maintain health and prevent disease.
• Balanced intake of carbohydrates, protein, and healthy fats. - Older Adults (65+ years)
• Nutrient-rich foods to prevent deficiencies.
• Calcium and vitamin D for bone strength, fibre for digestion. - Pregnant and Lactating Women
• Increased need for iron, folic acid, calcium, and protein.
• Omega-3 fatty acids support fetal brain development.
- Toddlers (1-3 years)
Food Allergies and Intolerances
Foods that May Cause Allergic Reactions
Common allergens include:
• Nuts (e.g., peanuts, tree nuts like almonds)
• Dairy (e.g., milk, cheese)
• Eggs
• Shellfish and fish
• Gluten (found in wheat, barley, rye)
• Soy
• Sesame seeds
Food Intolerances
1. Lactose Intolerance
• Inability to digest lactose (sugar in milk) due to lack of lactase enzyme.
• Alternative sources: Lactose-free dairy, plant-based milk (e.g., almond, soy).
2. Gluten Intolerance (Coeliac Disease)
• Autoimmune response to gluten damaging the small intestine.
• Must avoid wheat, barley, and rye. Alternative grains: Rice, corn, quinoa.
Dietary Reference Values (DRVs)
• DRVs provide guidelines on the intake of nutrients to maintain health.
• Includes Estimated Average Requirements (EARs), Reference Nutrient Intakes (RNIs), and Lower Reference Nutrient Intakes (LRNIs).
• Based on age, gender, and activity levels.
Macronutrients and Micronutrients
Macronutrients (Needed in large amounts)
• Carbohydrates – Energy source (e.g., bread, pasta, rice).
• Proteins – Growth and repair (e.g., meat, fish, eggs, beans).
• Fats – Energy and cell function (e.g., oils, nuts, dairy).
Micronutrients (Needed in small amounts)
• Iron – Red blood cell production (e.g., red meat, spinach).
• Calcium – Bone health (e.g., dairy, leafy greens).
• Vitamin D – Helps calcium absorption (e.g., sunlight, fish).
• Vitamin C – Immune function (e.g., citrus fruits, peppers).
Planning Recipes, Meals & Diets Based on Nutritional Analysis
• Adjust ingredients for allergies/intolerances (e.g., use oat milk instead of dairy).
• Modify portion sizes for energy needs (e.g., larger portions for adolescents, smaller for older adults).
• Use nutritional labels and meal planning tools to create balanced diets.
Why Different People Have Specific Nutritional Needs
- Babies (0-12 months)
• Why? Rapid growth and brain development require essential nutrients.
• Key Nutrients:
• Breast milk/formula – Provides all essential nutrients.
• Iron – Needed for healthy blood development (e.g., fortified baby cereals).
• Fat – Supports brain development (e.g., avocado, full-fat dairy).
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- Toddlers (1-3 years)
• Why? High energy needs for movement and rapid development.
• Key Nutrients:
• Calcium & Vitamin D – Essential for bone growth (e.g., milk, cheese).
• Iron – Prevents anemia (e.g., red meat, lentils).
• Healthy fats – Brain function (e.g., nuts, oily fish).
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- Pre-school Children (3-5 years)
• Why? Continued growth, developing immune system, and high activity levels.
• Key Nutrients:
• Protein – Muscle and tissue development (e.g., chicken, beans).
• Fibre – Aids digestion (e.g., whole grains, fruits, vegetables).
• Vitamin C – Boosts immunity (e.g., citrus fruits, peppers).
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- School-aged Children (5-12 years)
• Why? High energy demand due to growth spurts and school activities.
• Key Nutrients:
• Carbohydrates – Provides sustained energy (e.g., whole grains).
• Protein – Supports muscle and brain function (e.g., eggs, fish).
• Calcium & Vitamin D – Strong bones and teeth (e.g., dairy, green vegetables).
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- Adolescents (13-18 years)
• Why? Growth spurts, hormonal changes, and increased physical activity.
• Key Nutrients:
• Iron – Prevents anemia, especially in menstruating girls (e.g., spinach, red meat).
• Protein – Supports muscle growth (e.g., chicken, tofu).
• Calcium & Vitamin D – Peak bone development (e.g., milk, yogurt).
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- Adults (19-64 years)
• Why? Maintain a healthy body, prevent lifestyle diseases (e.g., obesity, heart disease).
• Key Nutrients:
• Balanced macronutrients – Carbs for energy, protein for maintenance, healthy fats for heart health.
• Fibre – Prevents digestive issues (e.g., whole grains, vegetables).
• Omega-3 fatty acids – Brain and heart health (e.g., oily fish, flaxseeds).
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- Older Adults (65+ years)
• Why? Prevent bone loss, maintain muscle strength, and support immune function.
• Key Nutrients:
• Calcium & Vitamin D – Reduces osteoporosis risk (e.g., dairy, fortified foods).
• Protein – Prevents muscle loss (e.g., fish, eggs).
• Vitamin B12 – Supports nerve function (e.g., meat, fortified cereals).
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- Pregnant & Lactating Women
• Why? Support fetal development and maternal health.
• Key Nutrients:
• Folic acid – Prevents birth defects (e.g., leafy greens, fortified cereals).
• Iron – Prevents anemia (e.g., red meat, legumes).
• Omega-3 fatty acids – Brain development in baby (e.g., salmon, walnuts).
• Extra calories – For energy needs during pregnancy and breastfeeding.