© livestock & meat commission for northern ireland 2015 diet through life

© Livestock & Meat Commission for Northern Ireland 2015

Diet through life

Learning Objectives

The key learning objectives for this section are that you will:

• Explore ways to achieve a healthy diet;

• Recognise the different key stages in life;

• State why needs for different amounts of energy and nutrients change through life.


Healthy diet through life

A healthy diet is made up of a balance and variety of different foods, which provides all of the nutrients required by the body.

At certain stages through life individuals requirements for energy and nutrients are different.

Can you think when this might be?


The main stages in life include:

• Pregnancy and breastfeeding;

• Babies and toddlers;

• Childhood;

• Adolescence;

• Adults and older adults.


Energy and nutrient requirementsWhat are the factors that affect the energy and nutrient requirements for individuals?

• Age

• Gender

• Body composition

• Level of activity


Diet in pregnancy

During pregnancy the basic principles of a healthy diet stay the same.

Besides the nutrients provided by a healthy varied diet, there are some micronutrients that are very important for the development of the baby and of these, women have increased requirements during pregnancy.


Diet in pregnancy: folate

In early pregnancy, folate (the natural form of folic acid found in foods) is needed for rapid cell division and growth in the foetus. It can reduce the chance of neural tube defects (NTD) in the baby, e.g. spina bifida.

Natural folates, found in some fruits and vegetables are also important and the recommended intake for pregnant women is increased to 300 μg of folates per day (for non-pregnant women it is 200 μg per day) throughout pregnancy. Natural folates are found in oranges, bananas, and green leafy vegetables.


Diet in pregnancy: folate

Women who are pregnant or thinking of having a baby are advised to take a daily supplement containing 400 microgram (μg) folic acid until the 12th week of pregnancy. Women who have a higher risk of having a baby with a neural tube defect may be advised by their doctor to take higher dose folic acid supplements.

For women who have had a previous NTD-affected pregnancy or who have a family history of NTD, higher doses (5 mg daily) are recommended. Higher doses are also recommended for women who have diabetes or were born with a NTD, or whose partners were born with a NTD.


Diet in pregnancy: vitamin D

Vitamin D status during pregnancy will affect the bone development of the baby.

The main source of vitamin D is skin synthesis through sun exposure. Dietary sources are fairly limited; good sources include oily fish, eggs and foods fortified with vitamin D (e.g. some breakfast cereals).

To make sure that pregnant women get enough vitamin D, they are advised to take a daily supplement containing 10 μg of vitamin D.


Diet in pregnancy: iron

During pregnancy, women can become deficient in iron because extra iron is needed for the growth of the placenta and additional blood volume.

Pregnant women should eat plenty of foods that are high in iron to avoid iron deficiency. Iron is found in red meat, pulses, eggs, bread, green vegetables and fortified foods such as breakfast cereals.

Iron deficiency anaemia during pregnancy can increase the risk of the baby having a low birth weight and developing iron deficiency anaemia during the first year or two of life.


Diet in pregnancy: vitamin A

Vitamin A is important for good health and also for healthy development of the baby, but large amounts can be harmful to the baby and linked to birth defects. Pregnant women should not take any supplements containing vitamin A (including multivitamin supplements which contain vitamin A).

Pregnant women should also avoid liver and liver products because they contain a lot of vitamin A.


Diet in pregnancy: energy needsMany women think that they need to eat for two when they are pregnant and this can encourage them to put on too much weight during pregnancy. In fact, the increase in energy requirements during pregnancy is only a small fraction of the amount normally needed, particularly in the first trimester.

On average pregnant women are advised to eat an extra 200kcal per day in the third trimester only. Women who are underweight at the start of pregnancy or who stay as active as they were before getting pregnant may need more energy.


Diet in pregnancy: energy needs

During pregnancy, particularly in the last three months, a woman’s nutritional needs increase to: • help the growth of breasts, uterus

and placenta; • meet the needs of the growing

foetus and lay down stores of nutrients in the foetus, and in the mother for breastfeeding (lactation).


Babies and toddlers

The process of producing breast milk and delivering it to the baby is called lactation. Breast milk usually provides all the energy, nutrients and fluids that your baby needs in order to grow and develop healthily during the first six months of life.

After about 6 months the baby must be given other foods in addition to breast milk or infant formula. This is called weaning.

From the age of 6 months, infants receiving breast milk as their main drink should be given a supplement (in the form of liquid drops) providing vitamins A, C and D.


Weaning foods

At around 6 months - Fruit, vegetables and non-wheat cereals (e.g. baby rice) are suitable first weaning foods. Once the baby is comfortably taking their first foods, the amount and frequency of weaning foods can be gradually increased.

At around 7 months - After first foods have been introduced, the variety of foods should gradually be increased to include other types of cereals, dairy foods, meat, fish, eggs and pulses. The texture should move from smooth purees to mashed and lumpier foods.


Weaning foods

At around 9 months – By this time the baby should be moving towards having three meals a day, in addition to healthy snacks as well as breast or formula milk. It is important to provide lumpier foods to encourage the baby to learn to chew, so foods should ideally be chopped or minced at this stage.

When weaning, food and drink to be avoided includes: those high in salt and sugar, honey, shark, marlin, swordfish, raw and undercooked eggs and whole nuts.


Childhood

Children grow quickly and become increasingly active as they get older.

Children have a higher energy requirement for their body size compared to adults.


Childhood

They need foods that provide enough energy but are also rich in nutrients. Childhood is an important time for growth and development and children need a good supply of protein, and other nutrients including calcium, iron and vitamins A and D.

It is recommended that children and young people should engage in at least 60 minutes of moderate intensity physical activity each day.


Childhood

Why are calcium and vitamin D important?Calcium is needed for healthy tooth development, and together with vitamin D, can help develop strong bones.

Dental hygieneChildren should pay attention to dental hygiene. Food or drinks that are high in sugar should be only be eaten occasionally, in small amounts and not in between meals, as these food and drinks can lead to dental caries.

Some drinks are acidic (e.g. juice, carbonated drinks) which can lead to dental erosion if consumed frequently.


Adolescence


During this time young people grow and develop rapidly. Adolescents require an increased amount of energy and nutrients for these physical changes.

Requirements for many vitamins and minerals are higher compared to the needs of younger children. Requirements can also vary between boys and girls, for example boys need more protein and energy than girls to support their later growth spurt.

Adolescence

At ages 11-18 years, the reference nutrient intake of calcium for boys is 1000 mg per day and for girls the figure is 800 mg per day.

Although it is important for adolescents to have enough energy and nutrients for growth and development, if more is eaten than needed, they can become overweight, especially if they are inactive.


Adolescence: iron

Iron requirements increase during adolescence to help with growth and muscle development. After menstruation begins, girls need more iron than boys to replace menstrual losses.

The reference nutrient intake for girls (11-18 years old) is 14.8 mg of iron each day, while for boys of the same age the figure is 11.3 mg of iron daily.

Iron from meat sources, e.g. beef, lamb and liver, is readily absorbed by the human body. Vitamin C helps to absorb iron from non-meat sources, such as green leafy vegetables, nuts, pulses, dried fruits (e.g. apricots), wheat flour and breakfast cereals.


Adults

Nutritional requirements do not change much between the ages of 19 to 50, except during pregnancy and lactation.

On average, UK adults are eating too much saturated fat and salt, and not enough oily fish, fruit and vegetables. A poor diet and lack of exercise can lead to diseases such as obesity, cardiovascular diseases and diabetes.


Adults


What is the recommendation for physical activity for adults?

Recommendations from the Department of health say that adults should try to do at least 150 minutes of moderate- intensity aerobic activity as week, or alternatively 75 minutes of vigorous intensity aerobic activity (or a combination of the two).

Older adults

Requirements for energy gradually decrease after the age of 50 as activity level falls.

To maintain good health, it is important that older adults:• have adequate nutrient intakes;• enjoy their food;• keep active.


Older adults

It is also important older adults keep hydrated by drinking plenty of fluid. Even minor dehydration can lead to health problems.

Those aged 65 and over are recommended to take a daily vitamin D supplement (10 μg/day) especially if housebound, and calcium supplements may be beneficial for those at high risk of osteoporosis.


© livestock & meat commission for northern ireland 2015 diet through life

Documents

northern ireland

pregnancyduring pregnancy

week of pregnancy

lifea healthy diet

healthy varied diet

g of vitamin

folatein early pregnancy

nonpregnant women