Lifespan nutrition

Pregnancy nutrition has changed over the years, and the recommendations change depending on which doctor you talk to. The old advice was, “you’re eating for two, have what you want!” Now, the recommendation is to fill your diet with healthy foods, few empty calories, and add 340-450 calories per day during the second and third trimester (Sizer & Whitney, 2012). Pregnant women must also make sure they get enough vitamin b12 and folate (Sizer & Whitney, 2012).In fact, it is recommended that all women of child bearing age get enough folate so that if and when pregnancy occurs there is already enough built up in the body.

  During infancy, the only thing needed is breast milk or formula. This provides all of the nutrition required. It has been driven home to the point of guilt and shaming that breast is best, but there are some cases where breast feeding is not possible or desired, and formula is a fine substitute. During extreme heat or illness an infant may require water or an electrolyte solution in addition to breast milk or formula (Sizer & Whitney, 2012). Solid foods are introduced at 4-6 months of age (Sizer & Whitney, 2012). At this stage, infants need additional iron, which can be obtained by feeding them infant cereal and supplementing it with vitamin c rich pureed foods to increase absorption (Sizer & Whitney, 2012). Juice also provides vitamin c, but should be limited to 4-6 ounces per day. When the infant turns one, formula or breast milk can be stopped (though many choose to extend breast feeding well beyond one year) as most of the nutrients can now be obtained through solid food. Whole milk should be limited to 2-3cups a day so as not to displace iron rich foods in the diet (Sizer & Whitney, 2012).

During childhood and adolescence, it is important to lay a healthy foundation and establish good food habits. Food habits are often established early and hard to change later (Koopson & Young, 2009). Offering healthy meals and snacks and encouraging children to eat from each food group, while minimizing fast food, chips, candy, cookies, and soda to special occasions is an important foundation to set. It is better to offer small portions and allow the child to stop when he or she feels full instead of encouraging them to eat everything on their plate. Encouraging activity in fun ways, such as finding a sport the child likes is also key to establishing healthy habits.

During adulthood, maintaining these healthy habits like getting enough exercise, eating a balanced nutrient dense diet, getting enough vitamins and minerals, etc can be difficult as responsibilities get in the way. It is important to stay motivated and remember all the benefits of living a healthy lifestyle as well as the risks of not doing so.

References

Koopson & Young, (2009). Integrative Health: A holistic approach for health Professional. (1 ed.). Sudbury, MA: Jones and Bartlett.

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning