nutritional needs of each age group Flashcards
what age are toddlers?
1-3
what are toddlers main source of nutrients?
milk
how much milk should toddlers aim to have each day?
300ml
what nutrients are in milk?
calcium and vitamin A- for good eyesight
does the eatwell guide apply to toddlers?
no as they aren’t eating many solid foods
as toddlers don’t have large stomachs, how should have have their food?
in small portions but frequently to provide the energy they need
how can you include a range of different flavours and textures in their foods?
try and give them a variety of different things on their plate
can blitz up food to include it in sauces (hidden foods)
make ice-lollies- put fruits and water into moulds
can add nutrients into sweet treats
how could solid foods be introduced to a toddler?
mash them, finger foods with dips and in small amounts
what age should toddlers stop breast feeding?
around 6 months
what is the age range of childhood?
5-12
why do children need more food and energy?
as they are growing quickly and are very active, so there is an extra demand for energy and nutrients
what are the main nutrients children need in their diet?
protein, starchy carbohydrates, fat, calcium+ vitamin D (complementary)
why do children need protein and what are some examples?
to help with growth and repair
examples: fish fingers, boiled eggs
why do children need starchy carbohydrates and what are some examples?
they give long term energy for physical activity and provide energy for growth
examples: mashed potato, wholemeal pasta
why do children need fats and what are some examples?
they give long term energy for physical activity and provide energy for growth
however, saturated fats should be taken in moderation
examples:
how should foods high in sugar be eaten?
infrequently and only at meal times
what could an increased level of sugar lead to?
weight gain and tooth decay
where may some children get their eating habits from?
their parents
what is the age range of teenagers?
13-18
how should teenagers aim to eat?
eat a balanced diet and try and follow the eatwell guide
what happens during these years?
rapid growth
what nutrients should teenagers mainly eat?
protein, iron + vitamin C (complementary), calcium + vitamin D (complementary)
why do teenagers need protein and what are some examples?
to cope with these rapid growth spurts + development of muscular tissue mainly for boys (growth and repair)
examples: chicken, omelettes
why do teenagers need iron and what are some examples?
teenage girls need more iron as they lose it during their monthly periods and it needs to be replaced
examples: green leafy veg, spinach, beef
why do teenagers need vitamin C and what are some examples?
to absorb iron
examples: peppers, strawberries
why do teenagers need calcium and what are some examples?
as the skeleton grows quickly during this time they need calcium to have strong bones and reach peak skeleton size
examples: milk, yoghurt, kale
why do teenagers need vitamin D and what are some examples?
as the skeleton grows quickly during this time they need calcium to have strong bones and reach peak skeleton size
examples: tuna, salmon, mackerel
what could cause teenagers to have anorexia or overeating/obesity?
stress
what age does early/middle adulthood start?
18+
how should adults eat and why?
have a balanced diet and try and follow the eatwell guide as growth and development stop and to try and keep their bodies disease free
why do men require more calories than women?
as they have more lean muscle and are generally taller and larger
why do women still need to eat lots of green leafy veg?
as it contains iron and they continue to lose iron through periods
why are calcium and vitamin D still important for men and women?
to reduce the chance of bone diseases later on in life and women can quickly lose bone strength after menopause- and these nutrients keep the skeleton strong
during pregnancy how should women adapt their diet?
eat 200 more calories per day to support baby’s growth- but should still be careful not to overeat
consume more folic acid- to reduce the risk of birth defects for the baby
what is folic acid?
a B vitamin
what happens to our muscles in late adulthood?
they turn to fat, so our body needs less energy
why do elderly need to take great care in their energy intake?
as they should cut down on saturated fats, otherwise may lead to CHD
why should some meals be adapted for elderly?
as their taste buds change and they may enjoy eating certain foods less
why should elderly eat lots of calcium?
to help stop bones becoming weak and brittle and reduce the risk of bone diseases
why should elderly eat lots of vitamin D?
to help stop bones becoming weak and brittle and reduce the risk of bone diseases
why should elderly eat lots of vitamin B12 and omega 3? and examples
to keep the brain healthy and prevent memory loss
examples: oily fish, milk, beef
why should elderly eat lots of fibre? and examples
to help prevent constipation as the digestive system starts to weaken
examples: lentils, wholemeal bread
why should elderly eat lots of vitamin A? and examples
to help maintain good eyesight
examples: carrots, liver
