UNIT 3:NUTRITION
THROUGH THE LIFESPAN
ADOLESCENCE, ADULTHOOD AND LATER LIFE
ADOLESCENCE
• making your own food choices more
often
• cafeteria, with friends and in other
social situations
• Particular nutrients are very
important during this lifespan
• There are some nutrients that teens
need to have now, so they can be
as healthy as possible as they age
PUBERTY
• Up until puberty, male and female
nutrient needs are very similar
• During puberty, nutrient needs differ
for males and females because of
the hormonal changes and growth
patterns occurring in the body
IRON
• Iron needs increase during adolescence
because of the increase in blood volume
and muscle mass in the body
• Needed for the transportation of oxygen to
the body’s tissues, energy
• FEMALES: increased need is related to the
start of menstruation (15 mg/day)
• MALES: increased need is for the formation
of lean body mass (11 mg/day)
IRON DEFICIENCY
• Fatigue, low energy and irritability
• Can lead to anemia, which is a low
count of red blood cells that results in
general body weakness
• Anemia is associated with diminished
academic performance
• Affects success at school
CALCIUM
• Critical for healthy bones
• Adequate calcium intake during teen years
can reduce the risk of fractures and
osteoporosis in adulthood
• Higher risk of osteoporosis for females than
males
• Females: peak bone mass is reached 16 – 20
years old
• Males: not until adulthood (20 – 25 years old)
• Females and males: 1300 mg/day
DIETARY FIBRE
• Important at all stages of the lifespan
• Guard against constipation, high
cholesterol, weight gain, irritable bowel
syndrome, type 2 diabetes and colon
cancer
• Most teens in Canada tend to consume less
than RDA
• Males 14 – 18: 38 grams/day
• Females 14 – 18: 26 grams/day
• http://www.theglobeandmail.com/life/health-andfitness/health/even-teens-need-to-bulk-up-onfibre/article4233286/
ADULTHOOD (19 – 50)
• Body growth and maturation are complete
• Nutritional needs change
• Maintaining physical health
• Strength
• Body weight
• Adulthood lasts until age 50
• Nutrient needs are similar for women and
men, but there are a couple of specific
needs
WOMEN
Folic Acid: women who could possible
become pregnant should take folic
acid to reduce baby’s risk of spina
bifida
Iron: females continue to need more
iron than males because of
menstruation
MEN
• Lycopene: is associated with
preventing prostate cancer
WOMEN AND MEN
Calcium: loss of bone mass begins in the mid-30s
• Continue to take calcium (RDA 1000 mg - UL 2500 mg)
Vitamin D: need for the absorption of calcium, it is essential for good
health (RAD 600 IU - UL 4000 IU)
Fibre: risk of developing heart disease increases with age, high blood
cholesterol is also a risk factor as you age, fibre decreases these risks
(RDA 25 grams/day)
Omega-3 fatty acids (ALA, EPA DHA) : ALA (alpha linoleic acid) lower
risk of developing cardiovascular disease, some cancers (males: 1.6
g/day females 1.1 g/day
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Fats/FoodSources-of-Omega-3-Fats.aspx
Antioxidants: a diet that includes many antioxidant-rich food (mainly
vegetables and fruits) may lower the rich of developing several
diseases: cardiovascular disease, some cancers and cataracts
LATER LIFE AND SENIORS
• The number of people over the age of fifty in Canada is
increasing
Healthy eating can:
• Help you live longer
• Resist illness and disease
• Help maintain mental sharpness
• This stage can span more than 50 years
• Nutritional needs of Canadians at this age can vary from
person to person
• Some enter their 50s in excellent health
• Other must deal with issues started earlier in life
• Fewer calories are needed: keep foods nutrient dense
PROTEIN
• Building and repairing tissues, including muscles and
bones
• Helps prevent muscle weakening and bone fragility
• Seniors: weak muscles can lead to poor balance and so
to more falls and broken bones
• Seniors: more likely to consume an inadequate amount
of protein
• Why? Find meat difficult to chew because of dental
problems
• Milk may cause digestive problems (body produces less
lactase which helps to digest lactose)
• Beef, pork, poultry, and fish can be more expensive
(limited income)
CALCIUM
• Is absorbed less efficiently later in life
• RDA increases (to 1200 mg/day)
• Adequate calcium intake can slow
loss of bone mass
• Help reduce risk of osteoporosis
VITAMIN D
• Body makes less vitamin D from sunlight
• By age 70 the body makes 50 – 75% less
than 20 years of age
• RDA increases (800 IU – UL 4000 IU)
• It helps absorb calcium
• Less prone to bone fractures
• Less likely to fall and injure themselves
• Prevent forms of cancer
IRON
• Post-menopause: women’s RDA of iron
decreases to 8 g (end of menstruation)
• Important for women to adjust iron intake at
this age
• Too much iron can be toxic to liver, heart,
pancreas and can damage joints
• Men’s RDA stays the same 8 g
• Many seniors suffer from anemia due to
nutritional deficiencies or chronic disease
OMEGA-3 FATTY ACIDS
• May decrease risk of developing
dementia
• Help treat inflammatory forms of
arthritis
FIBRE
• The benefits of a fibre-rich diet for
seniors (RDA 25 g/day)
• Prevent heart disease
• Keeping cholesterol levels low
• Prevent cancers of the digestive
system
WATER
• Over the age of 65 thirst tends to diminish
• Unlikely to drink
• Dehydration is one of the most frequent causes of
hospitalization of elderly people
• The need for water is just as important as it is at all
stages of the lifespan
• Drink water, eat foods high in water (vegetables
and fruits)
INDEPENDENTLY: TODAY’S TASK
Lifespan
Adolescence
14 – 18 yr
Adult
19 - 50
Later Life and
Seniors
51 – onward
Special Nutrient Needs (RDA)
Why?