FOOD NEEDS THROUGH THE LIFE CYCLE

Infants and Young Children

The Family Life Cycle

There are different ages and needs throughout the life cycle.

Infants and Young Children

Poor nutrition in children can have a life long effect.

Undernourished children must deal with the obvious physical symptoms but they also have low resistance to infection, slower ability for learning and are more susceptible to chronic diseases as adults.

Overweight and obesity in children is epidemic in North America. This produces similar problems as those seen in the adult society – elevated blood pressure, type 2 diabetes, and the propensity for obesity in adulthood.

Prenatal Nutrition is Important

Mothers should be healthy before pregnancy.

Make sure they get sufficient iron, calcium and folic acid.

Avoid alcohol, tobacco, caffeine, and drugs.

Feeding Newborns

II. Newborn Nutrition

No! No! Yeah!

A. No honey for infants. Infant botulism

B. No cow’s milk during 1st year. (allergies)

C. No restriction on fats before age 2

D. Introduce solid foods one at a time around 4-6 months

Feeding the Toddler and Young Child

Toddlers – need nutrients from each of the food groups…but in smaller amounts than adults.

Limit sweets

Taste buds are sensitive

Sweet Salty Bitter Sour

Ideas to help toddlers

Small, frequent amounts Nutritious snacks 1 T. of a food per year of age. Finger foods Use small dishes Let them help fix it Make meal time pleasant Prefer raw foods (vegetables especially) Like foods separate Fun and Creative - bright colors Need to be exposed to a food 10 times They pattern likes after you They like grown up food

Some ideas from Dian Thomas

Adolescents

The teen years are a time of great growth and activity.

Teens need a variety of nutrients in their diet.

Energy

Energy, warmth, and protection

Build and repair cellsEyes, hair, fight diseasesBones, teeth

Keep things moving

Teens should follow the “My Pyramid”

Guide produced by the USDA.

Avoid too much sugar -

Let’s figure the

amount of sugar

you might drink in

one year’s time.

Limit fat intake -

Keep total fat intake between 25-35 % of your daily calories. (App. 60 gr.)

Have most of your fats come from the unsaturated groups (especially monounsaturated) like -

How many fat grams are in your favorite foods?

Limit Caffeine intake

Caffeine is not a nutrient so it is NOT required to be listed on food labels.

Research suggests that: A. Fountain drinks have more caffeine than

canned ones. B. Citrus flavored beverages are usually higher

in caffeine than cola and pepper products. C. Store brand colas tend to be lower than

name brand colas.

Caffeine mimics a neural chemical which our body produces naturally. Continuous use of caffeine will cause the body’s own system to quit making the neural chemical – after all, why bother producing it in the body, when you are providing it artificially.

The use of caffeine in youth causes a great concern as the developing nervous system needs to learn how to produce and balance its own natural neural chemicals. Providing them artificially during this time causes confusion.

Monster Drink 16 oz. – 160 mg. Full Throttle 16. oz – 144 mg. Rage 16 oz. - 200 mg. Rock Star

Citrus Punched 16 oz. – 240 mg. SoBe No Fear 16 oz. – 174 mg.

What about caffeine in chocolate?

One Hershey bar has 10 mg. caffeine. One researcher said, "As you can see

a child would have to consume [about] 14 chocolate bars to get the caffeine amount in a cup of coffee. I think a child eating 14 chocolate bars has a bigger problem than caffeine consumption!”

Slow down on the salt!

You should have less than 2,300 mg of sodium per day. Or in other words:

1 teaspoon

(that’s the little one)

That counts all the salt in prepared foods!

Keep up on potassium.

Potassium can be obtained by eating most fruits and vegetables

Love That Water!

Make sure you drink plenty of water each day. (8 glasses)

Tips for Teens on Eating WellPack whole pieces of fresh fruit for between class snacks or lunch.Keep a box of graham crackers or low-fat vanilla wafers in your locker for a handy sweet treat.Low-fat yogurt, string cheese, or a carton of nonfat milk are quick protein sources to help get you through a “sluggish” afternoon.Try the salad bar to get a variety of fruits and vegetables in your lunchNo time for breakfast? Grab a slice of leftover pizza or fill a baggie with cereal.A bagel or an English muffin with jam is a quick grab & go breakfast.Growing bodies need regular fuel; snacks are an important part of your daily diet, if you keep most of them healthy and low in fatCarrot or celery sticks and dip are packaged and ready to go in the produce section of the grocery store - pick some up for convenient lunch items.

Rather than raiding the pop machine, buy a can of 100% fruit or vegetable juice.1% or nonfat milk is essential for teens in building strong bones for peak performance in physical activityAdd kidney beans or garbanzo beans to your salad at lunch for protein powerBeautiful hair, nails, skin, & eyes require a lot of fruits and vegetables for the vitamins needed to look their bestPeanut butter & jelly on whole wheat bread is a great after-school snack.Drink plenty of fluids to keep your body functioning well; 6-8 cups of water, milk, & juice work best. Caffeinated beverages don’t countPack dried fruit or boxed fruit juice for after-school sports practice Pretzels and low-fat popcorn make great snacks when you need a “crunch”Learn to cook quick and healthy meals – you’ll be helping yourself and your family eat well

Can you pick the best meals?

Let’s get moving…

You should have at least 30 minutes of physical exercise each day.

Choose the farthest parking space.

Take stairs not the elevator

Arrange play time with a friend.

How Long Does It Take to Burn The Calories?

Candy Jogging Watch TV

Hershey kiss 2.8 min. 25 min.

Sweetheart

candy .5 min. 4 min.

Twizzler 4.4 min 40 min.

Salad Assignment

Read Sec. 20-2 in your book1. List six examples of salad greens.2. There are four different kinds of salad- a_________,a_________,m________ d_________3. Tell me how to prepare and clean iceberg lettuce, leafy greens,

and premixed salad greens.4. When should you add the dressing to leafy salads?5. Explain emulsions and give me an example of a salad

dressing that is an emulsion.6. Name two things it suggests you try to lower the fat content of

the dressing?

What about Teen Athletes?

Teen Athletes1. Three nutrients needed to provide energy are…2. Muscle is built by __________, not by eating extra

protein.3. Nutrient-dense foods are required because of high

energy output.4. Meals should be eaten 3-5 hours before an athletic

event.5. Water is essential; 2 cups of water is recommended

for every pound lost during a workout.6. Potassium replacement is recommended after a

workout. A good way to accomplish this is by eating dried fruit, fruit, vegetables, and drink low-fat milk.

Exercise MythsTrue or False

The more you sweat, the more calories you burn.

F Sweat (perspiration) has no relation to how many calories you burn or permanent weight loss. Sweat is merely your body’s mechanism for releasing heat. Therefore, never wear a rubber suit or heavy clothes to promote weight loss, it can be very dangerous.

Exercise MythsTrue or False

Walking a mile burns the same amount of calories as running a mile.

T Because it takes longer to walk a mile than run, you expend about the same amount of calories.

Exercise MythsTrue or False

The best time to exercise is in the evening.

F There is no single “best time” to exercise. The best time to exercise is the time most convenient for you. Regardless of what time a day you exercise you will gain benefits. (Realize that exercising before bed acts as a stimulant and exercising right after a meal may be uncomfortable.

Exercise MythsTrue or False

Water is the best fluid replacement to drink during and after exercise.

T Water is the best fluid replacement. Sport drinks (Gatorade, etc.) will not greatly affect your performance unless you are exercising for more than 2 hours continuously.

Exercise MythsTrue or False

Regular activity does not have the health benefits that vigorous exercise offers.

F Unless you are training for a specific event, regular activity will improve cardiovascular fitness. Daily activities might include such things as stretch breaks, parking further away, taking the stairs, going for a walk, a game of tennis, yard work, chasing kids, etc. More vigorous exercise is good, but so is daily activity. Experts now recommend that everyone accumulate 30 + minutes of activity most days of the week, not necessarily continuous or vigorous – Just MOVE!

Eating Disorders

We have a serious and life threatening problem!

Eating disorders are:

Illnesses with a biological basis modified and influenced by emotional and cultural factors.

They are life threatening but recovery is possible.

Statistics

There are an estimated 10 million females and 1 million males in the US affected by anorexia or bulimia.

There are another 25 million more who have problems with binge eating.

1 in every 5 women are affected by eating disorders.

In Div. 1 NCAA athletes, over 1/3 of the females were at risk for anorexia.

42% of 1st – 3rd grade girls wanted to be thinner

81 % of 10 year olds were afraid of being fat.

46% of 9-11 year olds are sometimes or often on diets.

Americans spend over $40 billion a year on dieting and diet products.

Influencing Factors

Eating disorders can begin with preoccupation with dieting and food but also have other underlying factors.

These may fall under the categories of behavioral, emotional, psychological, interpersonal or social factors.

Psychological

Low self esteem Loneliness Anger Depression

Interpersonal

Family problems History of being teased Stressful relationships Abuse Difficulty expressing emotions

Social

Societal expectations of thinness and obsession with the value of physical attractiveness.

The average woman in America is 5’ 4” and weighs 140 lbs.

The average model in America is

5’ 11” and weighs 117 lbs.

Dove movie clip

Healthy Weight Management

What should I weigh?

Girls – 100 lbs. for the first 5’…+ 5 lbs. for each inch over that (+ or – 10%)

Guys – 106 lbs. for the first 5’…+ 6 lbs. For each inch over that ( + or – 10%)

Who promotes unrealistic expectations in young people?

coach

es

friendsparents

mediaYOU?

Your body needs calories for:1. Essentials – heart beat, breathe

10002. Luxury – hair, nails, thinking

800 + or –3. Growth – 200 + or –4. Activity – 500 + or –5. Storage – 0 cal. Needed

When you are dieting the calories are used from the bottom of the list to the top. Body first burns the stored fat. Then it cuts down activity, then growth, then luxury, and finally essentials.

Girl died from anorexia…her heart weighed 50 gr. The normal heart weighs around 300 gr.

3500 calories = 1 lb. If you eat 3500 extra calories per week

you will gain 1 lb. If you eat 3500 less calories per week

you will lose 1 lb. Ideal healthy weight loss is generally

around 1-2 lbs. per week.

Rules for dieting

Do not skip meals, especially breakfast Eat a variety of foods – include all the food groups Set realistic goals Change old eating habits Increase your exercise Drink lots of water No lower than 1000 calories per day No diet pills No starving No yo-yo dieting

Only You Can Be You

Feel good about who you are and what’s really important. Think positively. Don’t seek for the “quick-fix”. Compare yourself only to you.

The Elderly

As people age they continue to need the same nutrients, although in smaller amounts.

The elderly often have problems that make it difficult to eat well.

Taste

By 65, 50% of the taste buds are lost. By the late 70’s a person has approximately

1/6 of the taste buds he had at age 20. What goes first? Sweet and Salty. Sour and bitter tend to function to a very old

age. Also, medicines being taken can cause food

to have strange flavors.

Smell

Over 40% of people 80 or older have difficulty identifying common smells.

Two thirds of taste is dependent upon smell.

Also can’t smell body odors, or warning odors such as fire and gas.

Sight

The average 65 year old has a visual acuity of 20/70 or less.

The lens of the eye yellows and filters out the blue end of the light spectrum.

The lens of the eye hardens and close-up vision such as reading is difficult.

The elderly eye is more sensitive to glare and takes longer to adjust to changes in light levels.

The average 65 year old has a visual acuity of 20/70 or less.

The lens of the eye yellows and filters out the blue end of the light spectrum.

The lens of the eye hardens and close-up vision such as reading is difficult.

The elderly eye is more sensitive to glare and takes longer to adjust to changes in light levels.

Touch and Dexterity

40 % of people over the age of 65 have limits to activity. (arthritis, Parkinson’s Disease and stroke)

Skin sensitivity and pain detection decrease with age

May have trouble holding utensils or pans or standing for long periods

Hearing Hearing can be the most serious

change. Rarely inspires sympathy and

understanding. 50% of older adults have a hearing

loss…most often men S,F,P and TH become difficult to hear.

“Dead for red” or “Fill for pill”.

or ?

Societal problems

Can’t drive any more so shopping is difficult.

Loneliness – no fun eating alone or cooking meals for yourself.

Not enough money to buy sufficient food.

Some Diseases Affected by Diet

Anemia Diabetes

Type 1 – juvenile diabetes

Type 2 – adult onset diabetes Osteoporosis Heart Disease

Anemia Severe depletion of iron results in low

hemoglobin.

Prevention – Eat more meats, fortified cereal, dark green leafy veggies and

vitamin C

WEAKTIRED

Loss of blood

Not enough

vit. C

Diabetes

Type 1 – Juvenile onset diabetes. Type 2 – Adult onset diabetes.

Prevention – Maintain carb intake through diet and insulin

Excessive

urination

Rapid weight loss

Vision disturbances

Slow healing

Blood sugar levels are too high. Ineffective or not enough insulin. Can damage kidneys, eyes and

other part of the body.

Craving for sweets

Osteoporosis

Condition that manifests itself in older adults.

Fragile bones

Inactivity Not enough dairy products

Family history

Smoke or drink

Prevention – Bone mass develops during first 25 years of life. Eat foods high in calcium. (Dairy groups) Drink less soda. Do weight bearing exercise (walk, run, dance, etc.)

Heart Disease

Leading cause of death in the US. Plaque forms along the inner walls of the arteries and clogs them. Cholesterol forms plaque.

Genetics Age High fat diet Lack of exerciseLow fiber dietTobacco and alcohol use

Prevention – Decrease consumption of high fat and sodium. Increase exercise and fiber consumption. No alcohol and tobacco.