Nutritional needs
through life
Key Stages in Life
The key stages in life include:
pregnancy;
toddlers;
Energy and nutrient requirements
change through life and depend on
many factors, such as:
childhood;
adolescence;
Adulthood;
Older adulthood.
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age;
sex;
body size;
level of activity;
genes.
Pregnancy
A varied diet, providing
adequate
amounts
of
energy and nutrients, is
essential before and during
pregnancy. The mother’s
diet can influence the
health of the baby. Having a
healthy body weight is
important.
Being underweight can make it
more difficult to become pregnant
and make it more likely for the baby
to have a low birth weight, leading
to a greater risk of ill health.
Being overweight increases the risk
of complications, such as high blood
pressure and diabetes during
pregnancy.
Conception and early
pregnancy – folate/folic acid
Folic acid is the synthetic form of the B vitamin,
folate (vitamin B9). It is needed for rapid cell
division and growth in the foetus that takes place
during pregnancy.
Folate has been shown to reduce the chance of
neural tube defects (NTD), such as spina bifida, in
the unborn baby. Foods that are good sources of
folate include green leafy vegetables, oranges,
bananas, bread and fortified breakfast cereals.
Conception and early
pregnancy – folate/folic acid
Women who are trying to become
pregnant, or who are pregnant, are
recommended to take a 400 microgram
(μg) supplement of folic acid every day.
Women who are at a higher risk of an NTD
may need to take higher doses as
prescribed by their doctors.
They should start while they're trying to
get pregnant until at least the 12th week of
pregnancy. This is because it is difficult to
achieve the extra folate needed through
diet alone.
During pregnancy
During pregnancy, some extra
nutrients are needed (mainly in the
last three months) to:
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help the development of the
uterus, placenta and other
tissues;
meet the needs of the growing
foetus;
lay down stores of nutrients and
energy (as fat) for the growth of
the foetus and in the mother for
lactation.
During pregnancy
During the first 6 months of pregnancy,
most women do not need to eat more
than normal.
The body becomes more efficient at
absorbing and using nutrients from food.
The dietary reference value for energy
intake during pregnancy in the UK is an
extra 200 kcal/day during the third
trimester only.
Weight gain during pregnancy
The total weight gain will be about 10-12.5kg over the full term
putting on most of the weight after week 20. However, weight
gain in pregnancy varies greatly and the appropriate amount of
weight gain for a woman depends on her weight prior to
pregnancy.
Did you know?
Gaining too much weight can raise the mother’s blood pressure
and increase her risk of being overweight or having diabetes.
Food to avoid during pregnancy
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Too much vitamin A during early pregnancy has been linked to birth defects.
Vitamin A rich foods include liver and liver products, such as pâté, vitamin A
supplements and fish liver oils.
Unpasteurised and soft cheese, such as Brie and Camembert, may be
contaminated by Listeria, which can cause a miscarriage or cause illness in the
baby, so should not be consumed.
Shark, swordfish and marlin may contain high levels of mercury, which can
harm an unborn baby’s developing nervous system.
Pregnant women, and those who are trying to conceive, are advised to stop
drinking alcohol and to cut down on caffeine. Alcohol may damage the unborn
child
Food to avoid during pregnancy
To lower the risk of getting a foodborne illness, pregnant women should avoid
the following:
• ready-meals that are undercooked, particularly if they contain poultry,
or are not pre-heated before consumption, e.g. quiches and cold meat
pies;
• unwashed fruit and vegetables;
• raw or partially cooked eggs and products containing raw eggs, e.g.
homemade mayonnaise;
• raw or undercooked meat (particularly poultry and minced meat),
including cured meat such as parma ham and salami;
• contact of raw meat with products that are consumed raw;
• unpasteurised milk and milk products (particularly goat’s milk).
Breastfeeding / lactation
The process of producing breast milk and delivering it to the baby is called
lactation.
A healthy diet for breastfeeding mothers should include:
• plenty of fruit and vegetables;
• wholegrains (e.g. wholegrain breakfast cereals, wholewheat pasta,
wholemeal bread);
• good quality protein (e.g. pulses, lean meat, oily fish, eggs, nuts and
seeds);
• some dairy or calcium-fortified dairy alternatives (choosing lower fat and
sugar varieties) and;
• small amounts of unsaturated oils, such as rapeseed or olive oil, and
spreads made from these.
Breast milk
On average, 100g of breast milk
provides:
•289kJ (70kcals) energy
•1g protein
•4g fat
•7g carbohydrate
•25-35mg calcium
Breast milk provides all the energy and
nutrients a baby needs for growth and
maintenance during the first 6 months
of life.
Breast milk
Breast milk also provides special
proteins, antibodies and white blood
cells which help to protect the baby
against infection.
In the first three days after birth, the
mother produces a special form of
breast milk called colostrum.
It contains less fat, more protein and is
rich in antibodies, proteins that play a
key role in the baby’s immune system.
Breast milk
Two to three days after birth,
colostrum changes to a milk that may
look thin compared with colostrum
and babies will then begin to take
larger volumes of milk.
As well as changing over time from
colostrum to a thinner milk, breast milk
also changes during a feed – the milk
available at the start of a feed is more
dilute, providing the baby with extra
fluids, whereas that at the end of a
feed is more energy-dense.
Colostrum is the milk produced by the
mammary glands in the final stages of
pregnancy and a few days after the
birth of the baby.
Bottle feeding
Some women are unable to or choose
not to breastfeed their baby. Their
midwife or health visitor will be able to
give information on preparing and
feeding the baby with infant formula.
Infant formula (also known as ‘baby milk’)
does not provide any of the factors that
help prevent infections.
It is important to note that once a
mother has started to bottle feed her
baby, it is difficult to change to breast
feeding.
Complementary feeding
After 6 months of age, milk no longer fulfils all the baby’s needs for
energy and nutrients. The baby must be given other foods in addition to
breast milk or infant formula. This process is called complementary
feeding.
• Complementary feeding too soon (before 4 months) can increase the
risk of infections and allergies, as your baby's digestive system and
kidneys are still developing.
• Leaving complementary feeding too late (longer than 6 months) may
mean your baby doesn’t get enough of all the nutrients they need. This
is because stores of essential nutrients, such as iron, decline from birth
and by 6 months need to be replenished with food.
• Solids must be semi-fluid and soft, since the baby has no teeth and
cannot chew.
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Foods to avoid
Infants under 6 months should not be given:
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Sugar –as well as giving foods and drinks with added sugars, such
as biscuits, cakes and fruit squash to your baby;
Salt – babies under one year should have less than 1 g (less than ¼
tsp) of salt per day as their kidneys cannot cope with very much
salt;
Honey – honey should not be given to babies under one year
because there is a risk it can contain bacteria that can cause a
serious illness called 'infant botulism‘;
Shark, marlin and swordfish – these types of fish should not be
given because the levels of mercury they sometimes contain can
affect the developing nervous system.
Foods to avoid
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Whole nuts - should not be given to children under 5 years of age
because of the risk of choking.
Raw shellfish – raw shellfish should not be given to babies as they are
at an increased risk of food poisoning.
Unpasteurised milk or products made from unpasteurised milk (e.g.
some soft cheeses).
There are also some foods that may trigger food allergies and it is
important not to introduce these before 6 months, these include; milk (other
than breastmilk and infant formula); egg; soya; wheat [and other cereals
containing gluten (e.g. rye, barley and oats)]; nuts; seeds; fish and shellfish.
Complementary feeding
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Babies consuming less than 500 ml/day of infant formula should be given a daily
supplement containing vitamins A, C and D. This is particularly important if they do
not eat a varied diet.
It is also recommended that from birth to one year of age, baby should be given a
daily supplement containing 8.5-10 µg of vitamin D.
Baby should given at least 500 ml of infant formula per day, do not need a
vitamin supplement as vitamins A, C and D are already added to the formula.
Cows’ milk is not suitable as a drink before 12 months of age because it is low in
iron, but can be used in small amounts in cooking from 6 months.
Low-fat varieties of milk, as a main drink, are not suitable for babies and young
children until at least 2 years of age.
Complementary feeding – key points
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Exclusive breastfeeding is recommended for around the
first 6 months;
Introduce solid foods at around 6 months, ideally
alongside continued breastfeeding for at least the first
year;
Start by offering small amounts of food and gradually
increase the amount, so by 9-12 months your baby is
eating 3 healthy meals a day plus some healthy snacks;
Smooth purees and mashed foods are a good start but
move to lumpier foods soon as your baby is ready. Soft
finger foods can be given from the start of
complementary feeding;
Appropriate complementary foods to offer from 6
months include vegetables and fruit, starchy foods,
protein foods and dairy products;
Complementary feeding – key points
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Sugar and salt should not be added to complementary foods, and
foods with added salt and sugar should be avoided;
Breastmilk (or formula) should be your baby’s main drink until 12
months of age;
Babies consuming less than 500 ml/day of infant formula should
be given a daily supplement containing vitamins A, C and D;
Repeatedly offering baby a wide variety of foods that are part of
a healthy, balanced diet, will help them accept and gradually
learn to like these foods;
To reduce the risk of choking, always stay with baby while they
are eating and never offer small round foods.
Nutritional needs through life task
Pregnancy and pre-conception
1. Why is it advisable to take a folic acid supplement pre-conception
and up until the 12th week of pregnancy?
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2. Why do some women become deficient in iron during
pregnancy?
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Nutritional needs through life task
Infants
3. Why is breastfeeding the recommended method of infant feeding
for the first 6 months of life?
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4. What are the guidelines for a healthy diet when breastfeeding?
______________________________________________________
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Nutritional needs through life task
Complementary feeding
5. What does the term ‘complementary feeding’ mean?
______________________________________________________
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6. What foods should be avoided when complementary feeding a
baby? Why?
______________________________________________________
________________
Toddlers (Early Childhood)
Supplements of vitamins A, C and D in the form of
drops are recommended for children aged from 6 months
to 5 years. This is particularly important if they do not eat a
varied diet.
Semi-skimmed milk (as a main drink) can be
gradually introduced when the child reaches 2 years if
they are having a healthy, varied diet; but 1% or skimmed
milk should not be given as a main drink until the child
reaches 5 years.
Young children should not be given whole nuts
(risk of choking) and deep sea fish such as shark, marlin
and swordfish (potential for high mercury levels).
Childhood (Middle Childhood)
Children have a higher energy requirement for their body
size compared to adults because they are growing rapidly
and are often very active.
A nutrient-dense diet providing adequate energy and
nutrients, which includes healthy snacks, is essential for
growth and development. It is also important for children
to have sufficient to drink.
Young children also have small stomachs so they need to
eat small and frequent meals.
Childhood (Middle Childhood)
Children’s diets from the age of 5 should be
based on the principles of the Eatwell Guide and
include plenty of starchy carbohydrates, fruit and
vegetables, and some protein and dairy foods.
Children should be encouraged to remain a
healthy weight with respect to their height.
A healthy family lifestyle can help to maintain a
healthy weight, such as being active together or
sharing meals.
Childhood (Middle Childhood)
Childhood is an important time for growth and development.
Children need a good supply of protein, and other nutrients including
calcium, iron and vitamins A and D.
Children begin to take responsibility for their own food choices around this
time. It is therefore important to encourage them to eat a healthy, varied
diet which is rich in fruit, vegetables and starchy foods.
Childhood (Middle Childhood)
Dental hygiene is very important.
Children should pay attention to dental
hygiene and ways to prevent dental
caries.
Teeth should be brushed twice a day,
for at least 2 minutes at a time, with a
fluoride-containing toothpaste.
Sugar-containing foods and drinks
should be limited to meal times.
Adolescence (Teenage years)
Adolescence is a period of rapid growth and development and is
when puberty occurs.
The demand for energy and most nutrients are relatively high.
Boys need more protein and energy than girls for growth.
Girls need more iron than boys to replace menstrual losses.
It is important to encourage an active lifestyle with a healthy,
balanced diet during this time. This is because good habits
practised now are likely to benefit their health for the rest of their
lives.
Adolescence – iron
Teenage girls and women require 14.8mg of iron
each day.
Teenage boys need 11.3mg of iron daily and
this reduces to 8.7mg for men aged 19 or over.
Iron from meat sources, is readily absorbed by
the human body.
Did you know?
Vitamin C helps to absorb iron from non-meat
sources, such as green leafy vegetables, nuts,
pulses, dried fruits, wheat flour and breakfast
cereals.
Adulthood
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, sugar and salt
from food, and not enough fruit and
vegetables.
A poor diet can lead to diseases such
as obesity, cardiovascular diseases,
cancer and diabetes.
Adulthood
To reduce the risk of developing these diseases, it is
important to:
•eat a balanced diet with plenty of fruit and vegetables;
•opt for healthier fats;
•get enough dietary fibre;
•keep well hydrated;
•stay active;
•drink alcohol in moderation;
•not smoke.
Body Mass Index (BMI)
The Body Mass Index (BMI) is an indicator of whether a
person is underweight, overweight or a healthy weight.
To calculate BMI (kg/m2), divide weight (kg) by height
(m) x height (m).
BMI =
weight (kg)
height (m) x height (m)
Recommended BMI range
Underweight
Normal
Overweight
Obese
Very obese
less than 18.5
18.5 - less than 25
25 - less than 30
30 - 40
over 40
Can you work out the BMI?
William
Jane
Height: 1.75m
Height: 1.56m
Weight: 80kg
Weight: 48kg
Recommended BMI range
weight (kg)
BMI =
height (m) x height (m)
= 26.1
(overweight)
= 19.7
(normal)
Underweight
Normal
Overweight
Obese
Very obese
less than 18.5
18.5 - less than 25
25 - less than 30
30 - 40
over 40
Older adults (Senior years)
Older adults is the term usually referring to
people over the age of 65.
Requirements for energy gradually decrease
after the age of 65 as activity level falls.
Older adults
Older people may eat less for different reasons, for
example:
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difficulty in chewing and swallowing;
dental problems;
changes in sense of smell and taste;
difficulty in shopping, preparing and cooking
food;
• living alone;
• financial problems;
• illness.
Older adults
To maintain good health, it is important that
older adults:
•enjoy their food;
•keep active;
•have adequate nutrient ntakes.
Older adults should adopt a healthy, balanced
diet to maintain health. It is also important they
keep hydrated by drinking plenty of fluid. Even
minor dehydration may lead to health
problems.
Older adults
After menopause (when menstruation stops), women lose
bone strength at an increased rate.
Having a great peak bone mass (PBM) in early adulthood
helps adults to start from a higher point from which bones
will be lost during the ageing process.
Older adults should have plenty of calcium intake from the
diet, but also remain active and have adequate vitamin D
from foods, or through the action of sunlight on the skin.
Adults over 65 years who are housebound should take a
daily supplement of vitamin D as skin synthesis of this
vitamin requires sunshine.
Summary
There are various key stages in life of importance
nutritionally: pregnancy, infancy, childhood, adolescence,
adulthood and older adulthood.
Differing amounts of energy and nutrients are required at
different life stages.
It is important to maintain a healthy weight throughout life
by eating a healthy diet and taking regular physical
activity.
Quiz- Kahoot
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