unit 2 - nutrition through life Flashcards
how quick is infant growth during the first year?
rapid!!!
what nutrients are needed by infants and what are their nutrient needs?
Nutrient needs are very high
Iodine, vitamins A,D, & C are needed in especially high quantities.
water requirements for infants
Water requirements - breast milk and formulas contain plenty. No need for other fluids except during episodes of vomiting and diarrhea.
when are infants ready for solid food?
Are 4 to 6 months old Can hold head up Sit well in highchair Make chewing motions Show interest in food Can close mouth around a spoon Are teething (teeth are beginning to develop)
how much/how should infants be fed? especially starting off
Begin with a teaspoon at first.
Wait a few days (allergic reactions)
Eventually build to a 1-2 tablespoons
Don’t force feed a baby- they eat according to their growth pattern
recommended first foods for infants
Fortified cereals
- rice (first), oat, wheat (last - possible allergen)
Pureed vegetables – carrots, peas, squash, beans -introduced one at a time (with about a week in between each new food) to check for allergies.
Pureed vegetables should be introduced one at a time
helps child develop a taste for veggies which have less sugar
Pureed fruit- cooked apples, bananas, pears, plums, peaches
Foods should be introduced one-at-a-time
The baby gets the true taste of each vegetable or fruit….not a mixture
Allergies are easier to detect
when do infants need to drink water?
fluids - Increased need with the introduction of solid food.
Water is best
what are common infant allergies?
wheat, egg, soy, peanuts, cow’s milk, citrus fruits, seafood
Strawberries, nuts
why can’t we feed infants honey within the first 18 months?
** DON’T feed infants honey before 18 months (including processed foods with honey)
it can contain naturally occurring Clostridium botulinum bacterial spores that cause infant botulism (could have lasting impacts on the brain and nervous system)
what are things that 8-12 month olds can eat, how can they eat?
Can pick up some foods
Chewing improves
Serve finger foods like small pieces of banana, cooked vegetables, cheese & small crackers
what are good eating habits for the first year of life?
1st year
Model and teach good eating habits
(not table manners)
Do not use food as a reward or to stop crying; do not withdraw food as punishment.
Do not use a bottle as a pacifier – leads to dental problems,
Do not underfeed or overfeed-let the child be your guide
Buy lots of bibs & stain remover
growth habits for toddlers
Leg and arm muscles develop
Bones get stronger to support increasing weight
Bone growth in (length) slows
how much do toddlers need to eat, especially compared to other age groups
Same variety of nutrients as adults, but in greater amounts proportional to their body size
what age are toddlers?
1-3
how old are infants?
newborn- 1st bday
what are good foods for toddlers?
Small “bite-sized” (for a toddler) pieces to prevent choking
Finger food (foods they can easily handle)
Colorful foods with soft textures
how many servings of each type of food should toddlers be getting
2 cups of milk per day
High protein foods suitable for toddlers:
eggs, soft meats, peanut butter, beans, chickpeas
Minimum of 2 servings of fruits and 3 servings of vegetables
6 serving of grains per day
3 balanced meals, as well as healthy snacks
what makes it tricky for toddlers to eat?
Allow toddlers to feed themselves
Lack of teeth causes chewing to be difficult and may cause choking
Messy eating habits are actually an important method of learning (cause & reaction, Laws of Gravity, textures, )
Short attention span, easily distracted from eating
Particular eating preferences
Appetite can vary during growth spurts or illness for example
feeding strategies for toddlers
Offer smaller “meals” and nutrient rich snacks
Don’t force the child to eat
Pleasant, happy eating conditions to promote good feelings around food
Parents, siblings & caregivers are a toddler’s biggest influence
Show a positive attitude towards nutrient rich food to set an example
how old are ‘children’?
3 to 8 years
what affects child growth patterns?
Factors affecting growth patterns: Illness Emotional stress Eating habits Genetics
how quickly do children grow?
Childhood is the slowest stage of life in terms of growth
what should parents encourage in childhood?
Parents should encourage children to be as active as possible
helps the children grow strong muscles and bones
nutrient needs during childhood?
Because of their size, the diet of children should include more calories than toddlers and infants
(Toddlers) Ages 1-3: Around 1200 calories per day
Ages 3-8: Around 1700 calories per day
Ages 9-13: Around 2300 calories for boys, 21 calories for girls
Protein, vitamins, and minerals must increase for ages 4+ to promote growth and healthy tissue production
Variety is important for nutrients & eating patterns
Carbs (cereal, bread, pasta) are very important to “spare” proteins to build tissue
what should children’s meals and eating habits look like?
Eat small meals throughout the day
Breakfast should never be skipped
Should contain protein, carbs and small amount of fat
Should provide at least 25% of daily carbs and protein
Helps children focus and excel
Eating a lunch full of nutrients will maintain the focus needed for the rest of the day
Healthy snacks between meals will help attain nutrient needs
Yogurt, veggie sticks, fruits, milk, nut butter & whole grain crackers
Quantity of snacks will affect regular meals (not always a problem if the snacks are nutritious)
Offering lots of good food choices helps children learn to make wise food choices and develop a taste for whole foods.
good life and food habits for kids
Include children in grocery shopping so they can see and choose various foods
Include children in actual food preparation so they feel some “ownership” in the food.
Make sure color, appearance, texture, and flavour are interesting.
Serve portions appropriate for the child’s age.
Present new food at the beginning of a meal when the child is hungry.
Never make an issue of accepting a new food; try again another time.
-it can take 4-6 “tries” for children to accept new foods.
how old are ‘adolescents’?
9 to 18 years old
what is adolescence?
Transition period from childhood to adulthood
Body undergoes many physical changes
Mind under goes cognitive changes
growth patterns in adolescence
Puberty - developing of sexual maturity (typically age 10-12 for girls, 12-14 for boys)
Growth spurt - period of rapid physical growth
commonly seen in adolescence
changes in body composition adolescents
Typically puberty is associated with an increase in height for all adolescents - the amount of increase and exact timing varies
Increase of height, usually leads to an increase in body weight which influences nutrition needs
Sex-specific
Females typically develop layer of fatty tissue that remains throughout life (influenced by increase in estrogen hormone levels)
Evolutionary purpose: energy stores to sustain life, and have babies
Males typically increase in lean body mass/muscle (influenced by increase in testosterone hormone levels)
Evolutionary purpose: provide as a hunter/gatherer
nutrient needs for adolescents
Higher caloric needs than late childhood,
needs vary with growth rate, gender, and activity level
Females : 2200 calories/day
Males : 2800 calories/day
More or less needed according to activity level
Needs for most nutrients increase significantly from childhood
teens have needs equal to or greater than needs of adults for most nutrients.
Teens must consume adequate calories & nutrients to fulfill growth potential
meals for adolescents
The body functions best when getting nutrients at regular intervals throughout the day.
Irregular eating patterns affect overall wellness
Meal skippers have:
- difficulty concentrating
- are tired and irritable
- suffer from more headaches and frequent illness
Breakfast should provide about 1/4 of your daily nutrients & calories needs.
Breakfast replenishes energy supplies after a night of sleep
Eating more nutritious foods helps teens not want to always eat “junk food”
Choose unhealthy foods that teens love occasionally & in small sizes.
nutrition problems for ados
Teens have a reputation for poor eating habits, however surveys suggest many adolescents do receive enough of most nutrients, with some exceptions…
Anemia: deficiency disease that often occurs in the teen years.
- need increased iron to for tissue growth
- Females need more iron due to losses through menstruation
- Cereals, meat, legumes, dark leafy veg. are good sources
long term eating effects ados
Disordered eating & weight management issues can develop during adolescence and persist into adulthood
Poor intake of vitamin D & calcium can lead to osteoporosis later in life
Overweight/obesity can lead to heart disease & some cancers
Eating a proper diet rich in nutrients in the teen years can prevent future health problems
what is adulthood
the longest life cycle
four adulthood stages
There are four stages in adulthood Early Adulthood 19-30 Early Middle Adulthood 31-50 Late Middle Adulthood 51-70 Late Adulthood 70+
nutrient needs after 50 y/o and for adults in general
Adult body has reached its maximum growth
Nutritional needs are similar to adolescence
Need less calcium and phosphorus during early years because bones are not growing
After 50:
More calcium for bone maintenance
More vitamin B6 to maintain several body processes
A bit more protein to maintain lean body mass
Some other vitamins may be needed depending on individual’s health, diet and lifes
how much calories do adults need?
They need to intake fewer calories than adolescents but quality nutrients
Weight gain is very common due to less activity
less activity = lower metabolic rate
energy from food burned at a slower rate, more likely to be stored and lead to higher weight
Difficult to change eating habits from earlier stages when metabolism and activity level is high
Busy schedules leads to poor food choices
Over the span of 60 years, that takes its toll on health and quality of life
fitness issues for adults
Maintaining a healthy weight is the biggest challenge during the adult stage (linked to type II diabetes, heart disease, and gallbladder disease & death.)
Weight loss & changing poor eating habits is perhaps the most difficult thing for many adults
issues with older adults
An aging body’s ability to absorb nutrients decreases
Vitamin D, folate & B12 are key micronutrients in later years
Health problems (diabetes, heart disease, cancer), surgery and medications can all require dietary changes and consultation
Also like dying lolz
what affects adults’ ability to eat?
Decreased ability to taste & smell leads to loss of appetite
Dental health issues
Digestive problems/food sensitivity
Isolation impacting social aspect of eating
Fixed income (choice between meds. or food)
Decreased mobility (driving, walking, cooking)
what is appearance pressures
Appearance pressures : Pressures we feel to look like an appearance ideal and be beautiful, handsome and attractive
appearance ideals
Appearance ideals : What our society or culture tells us is the ideal way to look at a certain moment in time
Always changing over time and are different depending on your age, culture, the place you live…
what is self concept
Self concept is how an individual views who they are based on their habits, skills and temperament. This is formed at an early age, but will change over time.
Sometimes people think your entire self-concept is how you view your body, due to the emphasis society puts on our outer appearance. Body image is only a part of your self-concept
what is body image
Body image : How you feel about your body, what you believe about your body, how you see yourself, how you think you look to others.
what influences body image?
Self esteem - the attitude you have about yourself, how you judge yourself and how worthy you feel. This is also part of self-concept.
Appearance ideals and pressures from family, peers, culture, media
Reflected appraisal- seeing yourself as the way you think others see you (sometimes incorrect)
Social comparison - how you rate yourself comparing to other
what is a positive body image?
Positive Body Image
Feel comfortable and satisfied Positive thoughts Confidence Accepting Valuing body for availability
what is negative body image?
Negative Body Image General dislike Lack of confidence Non-accepting Devaluing your body Can lead to… Unhealthy and drastic measures to reshape body Excessive time spent thinking about diet, exercise, appearance Excessive exercise or dieting Disordered eating Gastro intestinal surgery
what is disordered eating?
Extreme unhealthy behaviour related to food, eating and weight.
Includes irregular eating patterns.
Often physical hunger and satiety (fullness) are ignored
Has negative effects on physical and psychological well being
reasons for disordered eating
Usually a combination of several factors
Biological/Psychological factors
Mental health- anxiety, depression, trauma → change the brain and behaviour
Could have genetic predispositions
Self-concept
Perfectionism
Desiring control, or wanting to lose control
Low self-esteem
Social factors and lived experience
Family -unhealthy family environment, communication issues
Past experiences - bullying, abuse, trauma
Society - media, culture
types of eating disorders
Anorexia Nervosa Bulimia Nervosa Binge Eating Disorder Less commonly known: Orthorexia Avoidant/Restrictive Food Intake Disorder Rumination Disorder Pica - eating non foods such as paint chips, nails, etc.
what is anorexia and tell me about it
Anorexia typically begins around puberty, but can occur at any age. It is a life threatening mental illness characterized by:
Persistent behaviours that interfere with maintaining an adequate weight for health
restricting food
compensating for food intake through intense exercise, and/or purging behaviours
A powerful fear of gaining weight or becoming fat.
Disturbance in how the person experiences their weight and shape.
The person overestimates their body size, usually evaluates it negatively, and feels their weight and shape matter more than most anything else about them
The person does not fully appreciate the seriousness of their condition.
Anorexia is linked with cardiac arrest, suicidality, and other causes of death.
Anorexia was previously associated with the loss of menstrual periods which made it difficult or impossible to identify in males or in prepubescent children or teens
what is bulimia and tell me about it
Bulimia Nervosa is a life threatening mental illness characterized by:
Recurring episodes of food restriction followed by binge eating. A binge-eating episode is characterized by:
a. The consumption of an unusually large amount of food within a relatively short period of time.
b. Feeling out of control over what and how much is eaten
Recurring behaviours that follow bingeing, which are meant to “purge” the body of food and prevent weight gain.
These behaviours can include excessive exercise, fasting or severe restriction, self-induced vomiting, and misuse of laxatives, diuretics, or enemas. Vomiting can cause severe dehydration and damage to the esophagus and mouth.
The person tends to negatively evaluate their weight and shape and feels these matter more than most anything else about them
what is binge eating disorder and tell me about it
Recurring episodes of binge eating.
A binge eating episode is characterized by:
a. The consumption of an unusually large amount of food during a relatively short period of time.
b. Feeling out of control over what and how much is eaten and when to stop
A binge-eating episode also includes three or more of the following:
a. Eating very quickly
b. Eating regardless of hunger cues, even if one is already full
c. Eating until uncomfortably or painfully full
d. Eating alone due to embarrassment about the type and quantity of food ingested
e. Feelings of self-disgust, guilt, and depression
The binge-eating episodes are not followed by compensating behaviours, such as in bulimia (excessive exercise, self-induced vomiting, or the misuse of laxatives or diuretics)
Binge-eating is seen as a disorder when the bingeing episodes occur at least once per week for three months or more.
what is orthorexia
Involves an unhealthy obsession with healthy eating
Unlike other eating disorders, it mostly revolves around food quality, not quantity. Extreme fixation on “purity” of foods and benefits of healthy eating.
People with orthorexia are rarely focused on losing weight but this doesn’t mean that it is not harmful.
How is orthorexia not just healthy eating?
An obsessive focus on healthy eating
Compulsive behaviors or mental preoccupations with healthy dietary choices
Breaking self-imposed dietary rules causes anxiety, shame, fear of disease, sense of impurity, or negative physical sensations.
Dietary restrictions that escalate over time and can include eliminating entire food groups and adding cleanses, fasts.
Behavior that disrupts daily life
Medical issues: Malnutrition, severe weight loss, or other medical complications
Personal distress or difficult social/academic functioning.
Body image, self-worth, identity can be excessively dependent on following self-imposed dietary rules.
ed treatment
Treatment must include both:
- Physiological:
Medical and nutritional intervention for the body.
Dietician or physician is involved - Psychological:
Discovering underlying issues that are leading to the disorder
Psychiatrist or counselor is involved
psycho education treatment approach
Psycho-education:
Group therapy
Patients and family talk about the disorder, examine its effects, and clear up misinformation.
Cognitive-behavioral therapy treatment approach
:
Explores the patient’s beliefs and attitudes
Patient is often asked to use a food journal to examine his/her beliefs about eating
Psychodynamic therapy treatment approach
examines life trauma, relationships, conflict issues associated with disorder
makes connections between disorder and life events.
drug therapy treatment approach
Drug therapy:
may involve anti-depressant and anti-anxiety medication
how to form a strong body image
Smart media consumption
Spend less time consuming media that promotes unhealthy eating patterns or unrealistic appearance ideals (social media, magazines, TV, movies)
Reduce Body Talk
Any comments about your body or someone else’s has the potential to be harmful, even if that isn’t the intention. Try to reduce appearance-based conversations altogether
Shift the focus
Focus on your abilities, achievements and qualities as a person - not your physical body
Think about what your body has the ability to do, not what it looks like
Health =/= weight
Weight isn’t the best indicator of health and fitness. It is better to look at eating habits, exercise patterns and metabolic measures
Eat whole foods that your body needs and evaluate how you feel not what you look like
Care that is given before and during pregnancy to reduce the risk of complications to the mother and the fetus is called
prenatal care.
Women who become pregnant when they are 10% or more below healthy body weight are at higher risk for having an ______ baby, or a baby that is too ____.
underweight, small
less than 5.5 lbs
A _____ baby is one born before the 37th week of pregnancy.
premature
Underdeveloped lungs
Greater risk of respiratory problems
Can have many long term health problems
Each ⅓ of the pregnancy (about 12-14 weeks) is called a _______
trimester
Pregnant women need to consume extra ____ to build fetal tissue and support changes in their own bodies. (a macronutrient)
protein
An increased amount of ______ (Folate) is needed to aid in the development of the baby’s brain and spinal cord.
vitamin B (especially b12)
Pregnant women must consume enough _____ to prevent losses from their bones.
calcium
Four minerals besides calcium for which a woman’s needs increase during pregnancy are:
A.Magnesium
B.Iron
C.Zinc
D. Iodine
Average weight gain during pregnancy for a woman of normal weight is between ….
25 and 35 pounds.
Any substances in the mother’s blood pass into the bloodstream of the fetus through blood vessels in the …….
placenta
_______ is the type of breast milk produced immediately after birth which is richer in nutrients and antibodies than regular breastmilk.
colostrum
breastfeeding pros and cons
Breastfeeding Advantages Passing on significant immune benefits (less risk of disease, obesity, develop Type 2 diabetes, allergies) Free No sterilizing or advanced preparation Easier to digest Connection between mother and child
Disadvantages
Nutrition of mother must be closely monitored
Only mother can feed
More frequent feedings
Can be uncomfortable, difficult or not an option for many reasons for mothers
formula feeding pros and cons
Formula Feeding
Advantages
More people can feed - not only dependent on mother
Mother’s nutrition is not closely tied to baby’s nutrition
Less frequent feedings
Advancements in formulas are ensuring that nutrient needs are still met
Disadvantages Not receiving the same immune benefits as breastfeeding Expensive Sanitation of bottles Preparation and organization
what are the stages of pregnancy
Divided into 3 trimesters each lasting 12-14 weeks
1st: weeks 1-12
2nd : weeks 13-27
3rd: weeks 28-42
overweight women during and after pregnancy
Overweight women have a greater chance of having problems during pregnancy & delivery which can also affect the baby’s health
Gaining enough but not too much weight is important
Not the time to try and lose or maintain weight
how much weight is normally gained during the pregnancy
How much weight should be gained by the mother?
Underweight (low BMI) 11-20 lbs.
Normal weight 25-35 lbs.
Overweight 35+ lbs.
how many more calories does a mother need to consume during the pregnancy?
Extra calories are needed to support fetal development but are really only needed after the 1st trimester
2nd trimester - 340 more calories than when not pregnant (daily)
3rd trimester - 450 more calories than when not pregnant (daily)
How do hormones affect pregnant women?
Affect the way a pregnant women uses nutrients
Ex: A pregnant women absorbs and stores more calcium and iron providing support to additional nutrient needs
Some pregnant women can not meet all needs through diet so vitamins and mineral supplements are needed upon doctors recommendation
why is teen pregnancy harmful?
Puts extra stress on a growing body Increased nutrient needs at a time when needs are already at highest levels Many teens have poor diets Lack of calcium, iron, B vits. More at-risk for complications
nutrient needs during lactation
Until baby is 6 months old: extra 330 calories than when not breastfeeding
Until mom stops breastfeeding: extra 400 calories
Nutrient needs shift slightly from pregnancy to breastfeeding.
E.g. need less iron during breastfeeding but more zinc
what is specific to breastfed babies
Lower obesity rates
Increased protection against diseases like Type 2 diabetes, and some cancers
Stronger immune systems
develop fewer allergies and infections
Lower rates of SIDS (Sudden Infant Death Syndrome)
Lower rates of childhood illness & disease
Free!
Breast milk is easier to digest
Breast milk changes to meet baby’s growing needs
No baby bottles to sterilize
what is specific to bottle fed babies
Takes longer to digest (longer time between feedings)
Easier to see how much is consumed
Others can feed baby (& bond)
$1500-2000/year
Needs preparation and organization
Does not pass on antibodies, build immune
system and lower chances of disease in the same way that breastmilk does
what is bmi
Ratio of weight to height
Calculate by:
BMI = Weight in kilograms / height in meters squared
Resulting BMI can be located on a chart to see if you are at risk for health problems related to weight
BMI can also be estimated with the same chart by finding the point where your height and weight intersect
Being in normal range of BMI means you are likely to have the fewest weight-related health risks
Underweight = infertility, osteoporosis, malnutrition
Overweight = cardiovascular disease, some cancers, type 2 diabetes
limitations of bmi
Limitations of BMI
BMI is not a foolproof indicator of healthy weight
Doesn’t take into account different body builds and compositions, or the amount of fat vs lean tissue or muscle mass
Using BMI is usually not suitable for the following groups:
Young adults who haven’t stopped growing
Adults who are naturally very lean
Adults who have a very muscular body build
Adults over 65 years
People of particular racial or ethnic groups (BMI was created by White Europeans, therefore people of other racial or ethnic groups may not have the same health risks as White populations at the same BMI)
Definitely not suitable for people under the age of 18 (still growing) and women who are pregnant or breastfeeding
This measurement is also only a snapshot in time and does not take into account several factors
When a medical professional is evaluating if someone is at a healthy weight, they will typically also question lifestyle factors, and behaviours related to health(smoking, fitness level, etc.), past medical history, weight gained or lost in a certain period of time, etc.
They may also calculate the person’s actual body-fat percentage through various specific measurements and calculations
Medical professionals may also assess healthy weight for children and adolescents through growth charts
Charts which track a child’s height and weight beginning at birth and over time
Compare their growth rate and measurements at each stage to the average for a child of their age
weight management
Weight Management
If a medical professional indicates that someone is above what a healthy weight would be for their body:
Effective weight management methods - setting specific, realistic goals to lose weight at a rate no higher than 1 pound a week; eating varied, nutritious foods in monitored serving sizes and increasing physical activity
Harmful weight management methods - Fad diets (very low calorie intake, restricting complete food groups, liquid diets), Fasting, Diet Pills → all of these can be dangerous to your health and even if not dangerous, will likely not lead to sustainable weight loss
If a medical professional indicates that someone is below what a healthy weight would be for their body:
Effective weight management methods - eating larger portions of varied nutrient dense foods, eating regular meals and nutrient-dense snacks throughout day, staying active with goals of gaining muscle mass
Harmful weight management methods - eating high calorie foods that are also high in unhealthy fats, sugars and additives, and low in essential nutrients; being physically inactive to prevent burning any calories → these can lead to other health issues associated with high cholesterol/sodium/blood sugar or digestive issues, it is better to gain weight through eating a majority of nutritious foods