Family Cookery—Nutrition through the Lifespan Test Study Guide-- Pregnancy/Prenatal Physical Characteristics: length of pregnancy—40 weeks (9 months), average weight gain—25-35 lbs, but varies person to person Large rounded abdominal section Tiredness/fatigue, Morning sickness—nausea, vomiting, especially early in pregnancy (1st trimester) Orthopaedic challenges—joint pain, swelling, sore back from excess weight of baby Nutrient Needs Folate/Folic Acid—key in 1st trimester to prevent neural tube damage in fetus By 2nd trimester—increase in all nutrients to meet woman and fetus’s needs Protein, calcium and iron—needed to support growth of the fetus Need to take a prenatal vitamin to ensure woman’s is getting sufficient nutrients Calorie increase of approximately 300 calories/day is all that is needed foods/Nutrients to avoid: alcohol Undercooked/raw meat, fish, eggs, protein (sushi) Avoid caffeine—coffee, soda, tea, and chocolate Soft cheeses (bleu cheese, feta cheese, brie)—increased risk for listeria food and society Social situations—need to know what you are eating when not preparing food yourself Pregnant women—often suffer from fatigue (tiredness) May be difficult to regularly eat a balanced meal “Eating for Two” May be inclined to over eat beyond nutritional needs dietary problems Heartburn/food aversions (nausea), Gestational diabetes, High blood pressure (pre-eclampsia) Excessive weight gain Early Childhood Physical Characteristics: Ages birth-5 Time of rapid growth Continue to monitor height/weight on growth chart to confirm normal growth rate Large motor skills developing faster than fine motor skills (small exact finger/hand movement—writing, coloring, cutting w/ scissors) Nutrient Needs Calorie consumption too meet increased calorie needs for growth/development Balance from the food guide pyramid Calcium—bone/tooth development Protein—main nutrient for growth Limit sugars, caffeine Important to introduce young children to variety of whole grains, fruits and vegetables to help instill good lifelong diet choices foods/Nutrients to avoid: Excessive simple carbohydrates (sugar), saturated fat, caffeine and sodium Avoid pre-packaged “kids” meals (lunchables) or prepared foods high in above nutrients Avoid fast food meals Avoid foods that are tough to chew or could pose a choking hazard (hot dogs, popcorn,grapes) Avoid foods that trigger allergies (peanuts, shellfish) food and society Early childhood—completely limited to what they are given by their caretakers/schools Children at this age will eat what they are served, although the sooner you instill healthy eating, the better Children that are “picky” are often not exposed to a variety of foods early on in life, but NOT always—emotional reasons for eating/not eating (stubborn, etc.) Children will eat when they are hungry—do not overfeed a child and who says he/she has had enough—children at this age listen to their “internal” cues about being full and have no emotional/psychological attachments to food like older people dietary problems Overweight—can begin early on in life Tooth decay (excessive sugar)—hyperactive spurts Constipation/irregular bowel movements—lack of fiber Iron-deficiency anemia—lack of iron in diet (need iron rich vegetables, red meat) and/or supplements School Age Children Lifespan Physical Characteristics: Ages 6-12 Very active—enjoy playing with friends, playing sports and doing anything that is active—most physical activity is also a social activity as well. Continue to go through growth spurts—vary child to child May have disproportionate growth—long arms, legs, big feel—can lead to a clumsy/awkward stage Nutrient Needs Increased calorie need from early childhood to meet growth needs Protein, calcium, fiber and iron are all important during this stage of life Limit simple sugars, caffeine, excessive calories, saturated fat or heavily processed foods foods/Nutrients to avoid: foods high in cholesterol, saturated fat, sodium and highly processed foods foods high in sugar contribute excessive calories w/ little nutrient value and can impact behavior food and society children closely follow eating patterns of family As children begin school, they are left to make some choices on their own (cafeteria) Children continue to learning lessons about etiquette, manners and proper behavior during meal times dietary problems childhood obesity food allergies—nuts, gluten, shellfish Juvenile diabetes (type 1) Adolescence Lifespan Physical Characteristics: Ages 13-19 Experiencing growth spurts, particularly in males Mobility—very physically active and capable of performing advanced/complex physical activities (competitive sports, dance, etc.), Often very active socially Nutrient Needs Increased energy needs to compensate for growth Nutrient dense foods Protein, calcium and fiber, along with vitamins and minerals foods/Nutrients to avoid: avoid excessive added sugars/processed foods-add lots of calories without any nutrient value avoid convenience foods food and society Adolescents often eat many meals with friends—often influenced by social situations. Some have difficulty choosing healthy meals/snacks in the presence of friends Tend to follow eating patterns set by parents, but also begin to exert their personal preferences Many social gatherings involve food Snacks account for ¼ of teen’s total calorie intake—choose nutritious snacks. dietary problems Overweight/obesity: need to make healthy food choices and incorporate physical activity Tooth decay/cavities—excessive sugar intake Adult State of Life—see Ms. Johovich’s powerpoint slides Senior Citizen Lifespan Physical Characteristics: --60/65 and older --muscles and bones are getting weaker --decreased sensitivity to thirst, changes in flavor perception. --decreased physical activity (function decline) --loose skin, loss of elasticity Nutrient Needs --need fewer calories, but increased nutrients b/c the body’s ability to absorb nutrients is reduced --may need foods softened, increased fiber and water --may need increased/decreased vitamins/minerals based on scripts being taken (drug interactions) foods/Nutrients to avoid: --minimize cholesterol, saturated fat, sugar and sodium b/c of link to health problems food and society --loss of spouse/friends makes eating less enjoyable, more isolated --may have trouble affording food (fixed income) or transporting groceries --social programs (Meals on Wheels, food banks/pantries) --transition to assisted living/nursing homes has dramatic change on social life dietary problems -osteoporosis --diabetes/heart problems/ high blood pressure --dental problems, limited mobility, prescription med interactions