Nutritional needs
change throughout the life cycle. Each life stage brings its own peculiar growth
and nutritional needs and challenges. Meeting these demands promotes good
health at each stage of the life cycle and prevents some avoidable illness for
the future.
2 YEARS - NUTRITIONAL
NEEDS
A 2 year old child requires various
nutrients for complete body growth. This is the year when he comes out of his
milk feed period. Earlier it was milk that managed all the nutrients in his
body, but now milk is not sufficient to cater all his body needs. His body now
requires a correct proportion of minerals, proteins, vitamins and calories. This group that belongs to the
infancy stage undergo relatively rapid growth and bone strengthening as well as
bone formation. Children have small stomach size and very short attention span.
No other stage of life has such growth spurt as this, which encompasses the 0
to 12 months category infants. Due to feeble teeth, they need more of mashed
foods.
Sources: Grains, Vegetables, Fruits, Milk, Meat and Fish, Cereals Whole
grains Green beans, tomato soup, spinach soup, bananas. Margarine, fruit juice, carrot,
pastas, rice, Irish potatoes, biscuits, mashed foods
8YEARS - NUTRITIONAL NEEDS
This group is bit departure from that of 2 years old and
therefore diet composition may be relatively regulated. They have small stomach and high energy
demands. They are a very active and in constant of need of eating anything edible and pleasing to them.
Carbohydrate The carbohydrate need of eight year old is
high. They are important source of quick energy
and energy store for later use. They also function in cell-membrane structure
in combination with lipids forming glycolipids.
Sources: Tubers, cereals, whole grains, wheat, rice, all grains
and some fruits.
VITAMINS
D
This is required for bone growth and proper
calcification. Also from the action of the sun rays on 7-dehydrocholesterol to
1, 25-dihydroxychocalciferol, the need of Vitamin is met. Vitamin D works together with calcium.
Sources: Vegetables, fruits, Milk, egg yolk and fish, as well as
some tubers
VITAMINS
A
This is needed for growth and development. It is vital as
they body prepares to enter puberty. It is needed for spermatogenesis and
normal function of the menstrual cycle in females. IT maintains the cell
integrity of the membrane. The most significant function of vitamin A is the
vision. The retinal obtained from the oxidation of retinol is very vital for
the eye to adapt to different visibility state.
Sources: Milk, cheese or yoghurt, fruits, vegetables, lean meats
and low fat dairy products,
15YEARS NUTRITIONAL NEEDS
These experience growth spurts just like toddlers and
need high calories. This stage is characterized by Bone growth, developing of
the reproductive system and other anatomical and physiological changes.
Physical changes occur rapidly and nutritional needs increase. Red meat not
processed is recommended because of the content of Iron, zinc and cyanocobalamin
(Vit B12) that is present.
At this stage, there is a little difference in the
nutrient composition of the two sexes. Female is beginning to menstruate and
therefore need more calcium and iron intake than the male counterpart.
Nutrition is also important during this time to help prevent adult diet-related
chronic diseases, such as cardiovascular disease, cancer, and osteoporosis.
PROTEIN
Protein needs of adolescents are influenced by the amount
of protein required for maintenance of existing lean body mass and accrual of
additional lean body mass during the adolescent growth spurt. When protein
intakes are consistently inadequate, reductions in linear growth, delays in
sexual maturation, and reduced accumulation of lean body mass may be seen.
Sources: lean meat, Chicken, red meat, Soybeans, legumes, milk
CALCIUM
Calcium needs during adolescence are greater than they
are in either childhood or adulthood because of the dramatic increase in
skeletal growth. Because about 45% of peak bone mass is attained during
adolescence, adequate calcium intake is important for the development of dense
bone mass and the reduction of the lifetime risk of fractures and osteoporosis.
Thus, adolescence represents a “window of opportunity” for optimal bone
development and future health.
Sources: Bananas, beans, soft drinks, milk, cereal, cakes, sweet
potatoes, donuts, sugars, syrups, melon (Egusi soup), African salad, cheese,
ice cream and frozen yogurt, orange juice, bread, cereals, spinach, almond,
brown rice, broccoli, soybeans
CARBOHYDRATES
Carbohydrate is the body’s primary source of dietary
energy. They are important source of quick
energy and energy store for later use. They also function in cell-membrane
structure in combination with lipids forming glycolipids.
Sources: fruit, vegetables, whole grains, and legumes are also the
main source of dietary fiber. yeast bread, soft drinks, milk, and foods such as
cakes, cookies, white breads, donuts, sugars, yam, Hungarian rice, African
salad
FAT
The human body requires dietary fat and essential fatty
acids for normal growth and development. linoleic (n-6) and α-linolenic (n-3)
polyunsaturated fatty acids. Studies consistently show that adolescents’
intakes of total fat and saturated fat exceed recommendations.
Sources: milk, beef, cheese, margarine, and foods such as cakes,
cookies, donuts, and ice cream.
FIBER
Dietary fiber is important for normal bowel function, and
may play a role in the prevention of chronic diseases, such as certain cancers,
coronary artery disease, and type 2 diabetes mellitus. Adequate fiber intake is
also thought to reduce serum cholesterol levels, moderate blood sugar levels,
and reduce the risk of obesity.
Sources: whole grain breads, ready-to-eat cereal, potatoes,
popcorn and related snack foods, tomatoes, corn, fruit, vegetables, and whole
grains.
FOLATE
Folate plays an integral role in DNA, RNA and protein
synthesis. Thus, adolescents have increased requirements for
folate during puberty. Severe folate deficiency results in the development of
megaloblastic anemia, which is rare among adolescents.
Sources: cereal, orange juice, bread, milk, and dried beans or
lentils, leafy vegetables, legumes
VITAMIN
C
It is involved in the synthesis of collagen and other
connective tissues. For this reason, vitamin C is an important nutrient during
adolescent growth and development. Almost 90% of vitamin C in the typical diet
comes from fruits and vegetables, with citrus fruits, tomatoes and potatoes
being major contributors. It boosts immune system and subdue uncontrolled
release of histamine, which causes allergic reaction.
Sources: orange and grapefruit juice, fruit drinks, ready-to-eat
cereals, tomatoes, and white potatoes, coconut, salad, Hungarian rice (acha in
ibo), Pepper, fruits, vegetables, citrus, fruit drinks.
VITAMIN
E
is well known for its antioxidant properties, which
become increasingly important as body mass expands during adolescence. Most vitamin
E is closely associated with fatty foods and care must therefore be applied.
Sources: margarine, cakes, cookies, donuts, salad dressings, mayonnaise, nuts, seeds, and tomatoes, Fortified breakfast cereals and nuts are good sources of vitamin E, vegetable yam, cereals margarine, cakes, breads, donuts, salad dressings, mayonnaise, nuts, seeds, and tomatoes.
VITAMIN A
Besides being important for normal vision, vitamin A
plays a vital role in reproduction, growth, and immune function. Vitamin A
fights against cell damage. Beta-carotene, a precursor of vitamin A, is most
commonly consumed by teens.
Sources: Oatmeal, cereal, milk, carrots, margarine cheese
carrots, tomatoes, spinach and other greens, sweet potatoes, and milk.
ZINC
Associated with more than 100 specific enzymes and is
vital for protein formation and gene expression. Zinc is important in
adolescence because of its role in growth and sexual maturation. Males who are
zinc deficient experience growth failure and delayed sexual development. It is
known that serum zinc levels decline in response to the rapid growth and
hormonal changes that occur during adolescence. Zinc and iron compete for
absorption, so elevated intakes of one can reduce the absorption of the other
and adolescent should be adequately advised.
Sources: Red meats, shellfish, whole grains, cereals, Chicken and
wheat germ, Hungarian rice (Acha in Ibo).
IRON
Vital for transporting oxygen in the bloodstream and for
preventing anemia. For both male and female adolescents, the need for iron
increases with rapid growth and the expansion of blood volume and muscle mass.
The onset of menstruation imposes additional iron needs for girls. Iron needs
are highest during the adolescent growth spurt in males and after menarche in
females. The availability of dietary iron for absorption and utilization by the
body varies by its form.
Sources: Meat, fish, and poultry (Heme iron), grains (nonheme
iron), spinach, almond, avocados, broccoli, egg yolk, walnut, green leafy
vegetables, whole grains and cashew nut, melon (Egusi soup)
FIBER
Dietary fiber is important for normal bowel function, and
may play a role in the prevention of chronic diseases, such as certain cancers,
coronary artery disease, and type 2 diabetes mellitus. Adequate fiber intake is
also thought to reduce serum cholesterol levels, moderate blood sugar levels,
and reduce the risk of obesity.
Sources: Fiber in the diet of adolescents include whole grain
breads, cereal, potatoes, popcorn and related snack foods, tomatoes, corn
fruit, vegetables, and whole grains
.
40 YEARS NUTRITIONAL NEEDS
The diet
composition of this group requires less calories. There is also need exercise,
weight control, and a diet rich in fiber, fruits, vegetables, and whole grain
can help alleviate many cardiovascular problems.
PROTEIN
Men who eat plenty of protein are at
less risk of the lean muscle mass loss associated with aging, The recommended
dietary allowance, or RDA, for protein is 56 grams per day for 40-year-old,
which is a minimum protein requirement.
Sources: eggs, lean meats,
seafood, poultry, low-fat dairy foods, legumes, nuts and seeds.
CARBOHYDRATES
These food nutrients are the main source of energy for
one in this age. The actual calorie needs vary based on activity level.
Some in this category have a sedentary work life while others have “energy
draining” work life. So in all, there diet requirement are relatively similar.
Sources: Fruits, vegetables, whole grains,
low-fat milk, low-fat yogurt and legumes. Carbs to limit or avoid because they
provide few nutrients include refined grains like white bread and white rice,
added sugars, sweets and sugary drinks.
FAT
Fat
should make up about 20 to 35 percent of this age calorie intake. Choosing
healthy, unsaturated fats over saturated fats can help reduce cholesterol
levels and your risk for heart. This age should avoid high-fat meats, butter,
cream, regular cheese and other full-fat dairy products.
Sources: Plant-based oils, fish oils, nuts,
seeds, peanut butter, olives and avocados
VITAMIN B6
This has been linked to prevention of depression along with vitamin B12,
B1 and folate highly associated with this age. This prevents undue
blood clot and aid in melatonin production. This is vital to prevent kidney
stone formation from oxalate. It plays role in neurotransmitters production and
helps in the prevention of neurodegenerative diseases. Whole grains, healthy
protein foods, fruits, vegetables, low-fat dairy foods, legumes and healthy
fats will help 40-year-old men meet their daily vitamin and mineral needs.
Sources: Oatmeal, whole grains, wheat bread,
leafy green vegetables, bananas, carrot, shrimps, breadfruit,
VITAMIN D
This is
vital for strengthening bone. This prevents against autoimmune disorder such
multiple sclerosis, rheumatoid arthritis. It prevents the risk of cancer of any
type.
Sources: Cod liver oil, mackerel, fortified
milk, egg yolk, vegetable soup,
VITAMIN C
Vitamin C is a powerful
antioxidant and guards against premature aging. It counters inflammation and
boosts level of HDL cholesterol.
Sources: All citrus fruits (oranges, lemon, tangerine) cabbage and cucumber,
broccoli, mangoes, peppers, pawpaw, breadfruit
80 YEARS NUTRITIONAL NEEDS
Due to change of lifestyle,
feeble bones as a result of loss of appetite and poor nutrition habit,
precaution must be taken to compose the diet of this age group. This will
suffice the nutritional requirement emanating from “wear and tear” associated
through the years. There are lots foods to be scarce in the diet of this group
while there are others if absence will be the undoing of the recipient.
Generally, nutrient intake is affected and nutrient metabolism changes,
biosynthesis of vitamin D declines, absorption of vitamin B12 and
calcium declines, energy expenditure declines and protein requirements
sometimes are high. The nutrient requirement of age is group into; increased
requirements (calcium, vitamin D, vitamin B12, vitamin B6
and little protein) and decreased requirements (calories and vitamin A)
VITAMIN B6
This has been linked to prevention of depression along with vitamin B12,
B1 and folate highly associated with this age. This prevents undue
blood clot and aid in melatonin production. This is vital to prevent kidney
stone formation from oxalate. It plays role in neurotransmitters production and
helps in the prevention of neurodegenerative diseases.
Sources:
Oatmeal,
whole grains, wheat bread, leafy green vegetables, bananas, carrot, shrimps,
breadfruit, vegetable soup,
VITAMIN B12
This prevents risk of brain atrophy associated with Alzheimer’s disease.
This vitamin helps improve memory, boost energy, ameliorates depression and
neuralgia. The lack of it is associated with elevated level of serum
homocysteine which causes undue blood clot formation. Its most known deficiency
is pernicious anemia.
Sources: Diary products, fish, non-beef meat, eggs
PROTEIN
Repair
and replacement of damaged tissue is done by proteins. It also increases and
strengthen muscle mass.
Sources: Boiled eggs, fish, peanut
butter and whole wheat bread, chicken.
OMEGA-3 FATTY ACIDS
Omega-3
fatty acids, an essential nutrient and indispensible component to get from your
diet suppress cell indifferentiation. This aids in slowing aging. Dietary
omega-3 fatty acids; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Getting enough omega-3 fatty acids can reduce risk of heart disease, high blood
pressure and high cholesterol. Omega-3s might benefit the overall health,
including reducing risk of developing Alzheimer's disease or other forms of
cognitive decline.
Sources: Salmon, albacore tuna,
lake trout and mackerel, flaxseed, walnuts (supply alpha linolenic acid),
another omega-3 fatty acid, fish oil supplement.
CALCIUM
By
age 80, osteoporosis is common especially for women. The risk of osteoporosis
also rises in elderly men, although a higher percentage of women still develop
osteoporosis. Low calcium and vitamin D levels can contribute to osteoporosis.
Sources: At least four glasses milk
per day, yogurt, cheese, fortified orange juice, salmon and calcium-fortified
cereals, breadfruit, and Hungarian rice (Acha).
VITAMIN D
Adequate
vitamin D is needed to absorb calcium. Vitamin D might also have some benefit
in reducing your risk of certain cancers and might help prevent hypertension
and type 2 diabetes
This is
vital for strengthening bone especially for postmenopausal women and reduces
breast cancer in postmenopausal women. This prevents against autoimmune disorder
such multiple sclerosis, rheumatoid arthritis. It prevents the risk of cancer
of any type, heart attack and stroke.
Sources: Salmon, tuna, fortified
milk, orange juice and egg yolks. Spending 5 to 30 minutes in the sun between
10 a.m. and 3 p.m. can also synthesize vitamin D in the skin, Cod liver oil, mackerel, fortified milk, egg yolk.
FIBER
Constipation
affects a great number of this age group. This apart from lack of fiber, also are
more sedentary in their lifestyle. Elderly adults often decrease their fruit
and vegetable intake due to difficulty chewing, while medications and
inactivity can also increase constipation. Increase fiber intake slowly to
avoid developing abdominal cramping, bloating and gas.
Sources: Vegetables, fruits, whole
grains. Steam vegetables like carrots, broccoli and cauliflower (chewable),
cereals, including oatmeal, cereals with bran milk, cabbage and cucumber,
breadfruit.
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