Nutritional Requirements Across the Lifespan: Pregnancy through Adulthood

[Image: Amos, Evan}

Nutrition requirements vary throughout the lifecycle, and should be adjusted for each stage so deficiencies do not develop. Lack of nutrients can cause illness and, in some cases, death. The cycle begins before pregnancy as the mother prepares to carry and provide for the baby and continues throughout life.

An expectant mother does not require many more calories (only about 350-450 more) than a woman who is not expecting. However, the expectant mother does require more vitamins and minerals, such as folate, iron, and iodine. Folate is important throughout the life cycle, however, women of child bearing age and those who plan on becoming pregnant should consume 400 mcg of folate per day. The amount should increase to 600 mcg per day when the woman becomes pregnant. Inadequate folate intake before and during the first trimester can cause neural tube defects (Better Health Channel 2012).

Iron and iodine are essential during each stage of the lifecycle, as well. Iron is needed to transport oxygen through the body. Iodine aids in fetal growth and development. Expectant mothers may be required to take supplements for one or both minerals to ensure the health of her and her child. An increase in these minerals, as well as, zinc and calcium are important for breastfeeding women also (Better Health Channel 2012).

Newborns should get the nutrients they need from breast milk or formula. Around six months of age, when solid foods are introduced, pureed meats may be the best choice as first foods as they offer more iron and zinc (Little 2015). Children aged 12 – 24 months should still continue to drink milk for the nutrients it provides, however, solid foods are increasingly important. At this stage, food consumption may be irregular, however, nutrition is not much of a concern if the child eats healthy foods when he does get hungry (Sizer, Whitney 2014).

Through childhood and teenage years, children require more calories than during other life stages because of their increased activity level. Although, parents must ensure that the child’s energy output is sufficient for the energy input, and that the child is consuming nutrient-rich foods (Little 2015). Between the ages of one year to around ten years, caloric intake jumps from 800 calories per day to 1800. From ages 9 to 13 caloric intake can vary between 1,400 to 2,200 for girls and 1,600 to 2,600 for boys depending on activity level (Sizer, Whitney 2014).

Nutrition for adult, as with children, should focus on preventing deficiencies, heart and cardiovascular disease, obesity, and diabetes. Processed foods, fast foods, and foods high in sodium, fat, and cholesterol should be kept to a minimum at all stages of life. Physical activity should also become or remain a priority at each stage (Little 2015).

As adults reach middle age and beyond, diet and activity modifications may be required. As metabolism slows, activity levels and energy intake may require adjustment, as to prevent diet related illness (Little 2015). Menopausal woman should increase calcium intake and weight bearing exercises in addition to the high fiber, low fat, low sodium, nutrient dense diet recommended for most older adults (Better Health Channel 2012).

Nutrition is important at each stage of life. Consuming the proper nutrients and calories can help prevent diet related disease, such as obesity, heart disease, diabetes, and deficiencies. Additional modifications may be required at different stages to ensure continuing health. However, with a proper diet and regular exercise, overall health and well-being can be obtained. [Image: Schulke, Flip]

References

Better Health Channel. (2012). Food and your life stages. Retrieved from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_and_your_life_stages?open

Amos, Evan (Own work) (n.d.). [Public domain], via Wikimedia Commons. Retrieved from https://commons.wikimedia.org/wiki/File%3AHuman-Male-Newborn-Infant-Baby.jpg

Schulke, Flip (1930-2008). Photographer (NARA record: 2435383) (U.S. National Archives and Records Administration) [Public domain], via Wikimedia Commons. Retrieved from https://commons.wikimedia.org/wiki/File%3ALIVES_OF_THE_MANY_ELDERLY_PERSONS_WHO_HAVE_CHOSEN_SOUTH_BEACH_FOR_THEIR_RETIREMENT_YEARS_REVOLVE_AROUND_THE_BEACH._IT..._-_NARA_-_548623.tif

Little.M. (2015). Human life cycle stages & nutrition. Retrieved from http://www.livestrong.com/article/439578-human-life-cycle-stages-nutrition/

Sizer, F., Whitney, E. (2014). Nutrition: Concepts and Controversies, 13e, 13th Edition. Cengage Learning. VitalBook file.