Nutrition Through the Lifespan

As we grow and develop through our lifespan, our nutritional needs change too.  Through periods of growth, such as infancy and puberty, our body needs more calories and nutrients.  As growth declines, our energy needs and caloric intake decline.  Our food choices can also change depending on the stage of our life.  Social, psychological, economic, physical, and leisure roles change during our life span, thus impacting our nutritional decisions.

INFANCY

Nutrition is very pivotal throughout infancy.  Much of the body’s brain development occurs during the first 2 years of life (Purdue University, 2002).  This is also a time of major growth throughout the body.  Breast milk or fortified formula is the most important food during this time (Purdue University, 2002).  Introduction to different types of foods starts during this period.  It is so important to offer a variety of foods so infants begin to develop a taste for all types (Purdue University, 2002).  Avoidance of sugary foods is highly recommended.

TODDLERHOOD

As infants move into toddlerhood, nutrition needs are still high.  However, during this period, children are often active and busy.  This can make meal time a challenge.  It is important to offer foods that are packed full of nutrients in every bite (Purdue University, 2002).  Toddlers often eat several small meals.  During this time the development of table manners and the importance of sitting at a table for a family meal are introduced and reinforced (Purdue University, 2002).  Toddlers enjoy a sense of independence.  Allowing finger foods and toddler sized utensils helps foster this independence.

ADOLESCENCE

Adolescence is another period of great growth causing a need for increased caloric intake (Purdue University, 2002).  However, this is also a time period where body image and peer acceptance play a huge role (Purdue University, 2002).  It is important, during this stage, to continue to eat family meals at a table together.  This allows parents to model healthy nutrition.  Allowing teens to help plan and make meals lets them take ownership of their diet.  Also, giving teens choices encourages them to continue to eat healthy but have some independence as well.

ADULTHOOD

During adulthood, our caloric needs decrease (Purdue University, 2002).  It is important to continue to eat a variety of foods, limiting sweets and alcohol intake.  Stress and time factors from family and work life can dictate our eating habits in adulthood.  Exercise is a must to maintain a healthy lifestyle.  However, it is often tricky trying to balance family, work, and social life plus fitting in exercise.  Many people begin to face health problems associated with poor nutrition and lack of exercise in adulthood (Purdue University, 2002).  These scares can force people into a more nutritious diet.

OLDER ADULTS

As adults pass into “old age”, their caloric needs greatly decrease (Purdue University, 2002).  Vitamins and minerals are still essential but energy needs go down (Purdue University, 2002).  Now is the time that eating nutrient dense foods become very important.  Many elderly people do not absorb nutrients as efficiently (Purdue University, 2002).  It is not sure why.  Older adults often have difficulty eating meat and chewing hard or chewy foods.  As age progresses, swallowing difficulties may develop.  Another problem facing the elderly is chronic dehydration.  Kidney function diminishes with age often leading to a decreased amount of body fluids (Purdue University, 2002).  Fluids should not be allowed to replace meals but should be offered at meals and encouraged between meals.

PREGNANCY

Pregnancy poses an entirely different set of nutritional needs.  Mom’s caloric needs increase (Purdue University, 2002).  She also has a need for more vitamins and minerals while pregnant and/or breastfeeding g(Purdue University, 2002).  It is increasingly important that expectant moms choose foods that pack a lot of nutrition into one serving.  Gradual weight gain is important.  The optimal total weight gain is 25-30 pounds (Purdue University, 2002).  Pregnant women should increase fluids, specifically water.  They need to limit caffeinated beverages, soft drinks and sugary drinks, and beverages containing aspartame.  A pregnant woman’s lifestyle and poor nutrition habits can lead to a low birth weight baby (less than 5 1/2 pounds) (Purdue University, 2002).  Low birth weight babies are more likely to have medical complications.

Purdue University. (2002). Nutrition through the lifecycle. Retrieved from http://www.four-h.purdue.edu/

Underweight to Obese

Eating healthy is important in so many ways.  Your diet helps you attain and maintain a healthy body weight.  Being underweight poses just as many health risks as being overweight or obese.  For optimal health, it is important to maintain a weight in a range that is good for our bodies.  Each individual has an optimal weight range.

UNDERWEIGHT

Being underweight means you are below a weight that is considered normal or desirable for you as an individual ("Malnutrition/underweight," 2011).  Not having enough body fat leads to several health risks.  Your body is ill equipped to fight off illnesses and other diseases ("Malnutrition/underweight," 2011).  Muscle wasting can occur with too little body fat.  With muscle wasting, the body has no fat reserves to draw from, so it takes energy from muscles, depleting them ("Malnutrition/underweight," 2011).  With low body weight, not enough vitamins and nutrients are absorbed ("Malnutrition/underweight," 2011).  This creates dental deficiencies and bone abnormalities.  The body cannot function at an efficient level if it is not provided with the proper energy.

OVERWEIGHT

Being overweight means that your body is above a healthy weight or your BMI is between 25-29.9 (as an adult) (“Defining overweight”, 2012).  Carrying too much weight puts you at increased risk for several chronic conditions such as:  Diabetes, heart disease, high blood pressure, arthritis and joint pain, and sleep apnea (“Defining overweight”, 2012).  These conditions can be reversed.  Weight gain can be slowed or stopped with the proper diet and exercise.  You must create a calorie deficit.  If weight gain does not slow, this can lead to obesity.

OBESITY

A person who is considered to be obese has a BMI greater than 30 (“Defining overweight”, 2012).  They are carrying an excessive amount of extra weight.  The health risks associated with obesity are the same as with being overweight, however, the likelihood of suffering from one or more chronic illnesses increases, as well as, the increased rate for mortality (“Defining overweight”, 2012).  Once you reach the level of obesity, it is harder to reverse the health risks and more damage can be done to the body.  Maintaining your optimal body weight is so critical for overall health.

Defining overweight and obesity. (2012, April 27). Retrieved from http://www.cdc.gov

Malnutrition/underweight. (2011, March 15). Retrieved from http://www.cdc.gov/

2010 Dietary Guidelines for Americans

The 2010 Dietary Guidelines for Americans issued jointly by the Department of Agriculture and the Department of Health and Human Services are updated every five years.  The guidelines provide advice about consuming fewer calories, making informed food choices, and being physically active.  By doing this, Americans can attain and maintain a healthy weight, reduce their risk of chronic diseases, and promote overall health.

The guidelines recommend building a healthy plate.  Before you eat, think about what goes on your plate and in your mouth.  Make half of your plate fruits and vegetables.  Eat a variety of colors and eat the fruits and vegis as close to their natural state as possible.  Make at least half of the grains you consume be whole grains.  Check ingredient lists for whole grain foods.  Choose 100% whole-grain or multi-grain cereals, breads, crackers, rice, and pasta.  Don’t make all of the protein consumed come from red meats.  Make any red meat choices be small and lean.  Add seafood to the diet and increase the amount of legumes consumed.  Milk and milk products should be skim or 1% milk fat.  They still contain the full amount of calcium and essential nutrients but have less fat and calories.

The guidelines encourage Americans to cut back on the amount of refined, added sugars, fats, and salt.  You can do this by choosing water to drink instead of sugary drinks such as soda or Kool-Aid.  Choosing 100% fruit juice is another recommendation.  Check food labels for added salt (sodium).  Use other spices and herbs in place of salt to season food.  Limit the amount of saturated fats consumed.  You can do this by choosing lean cuts of meats or poultry and changing solid fats to oils when baking.

The final two recommendations encourage Americans to eat within their limit and be physically active.  Each person has the optimal number of calories needed for each day.  Limit portion sizes and consume nutrient dense foods.  Using tips such as a smaller plate or bowl, stop eating when you are satisfied-not stuffed, write down what you eat to keep track, and limit alcohol consumption to maintain a healthy weight.  When eating out, order lower calorie options or share portions.  The guidelines also recommend physical activity every day.  Exercise and play together as a family.  Healthy habits are instilled at a young age.

http://www.cnpp.usda.gov/

2010 dietary guidelines for americans. (2011, June). Retrieved from http://www.cnpp.usda.gov/

Carbs, Proteins, and Fats...But What About Fiber

Fats, proteins, and carbohydrates are all digested at a different pace and each one has unique components that are used by the body in different ways.

CARBOHYDRATES

Carbohydrates or “carbs” begin the digestion process in the mouth.  Salivary enzymes begin to break down the simpler sugars.  The process of chewing helps to break down these foods further.  As carbs pass through the esophagus and stomach, digestive enzymes continue to break down the simpler sugars even further (Dietary Reference).  Once carbohydrates reach the small intestine, the final digestion takes place.  They are broken down into the simplest form of sugar and absorbed through the walls of the small intestine into the blood stream (Dietary Reference).  The body either uses the glucose absorbed right away or stores it in the liver for use at a later time.

PROTEINS

Proteins are the building blocks of life.  Protein is found in meat, eggs, dairy products and legumes (beans).  Protein molecules are quite large.  Chewing, taking place in the mouth, begins the process of digestion.  It breaks down the protein into smaller particles.  Chemical digestion starts in the stomach (Dietary Reference).  Enzymes found in the stomach acid start to soften the protein molecules.  More enzymes are released from the pancreas once the protein reaches the small intestine.  This completes the digestion process.  Proteins are broken down into amino acids in the small intestine (Dietary Reference).  Amino acids are absorbed into the blood stream.  From here, they travel throughout the body to repair injuries to tissues and replace dying cells.

FATS

Fats and oils are not easily digested.  They do not mix with the watery digestive juices in the esophagus and stomach.  Bile, which is produced in the liver and secreted by the gall bladder, attaches to fats (Dietary Reference).  Bile breaks up clumps of fat into smaller particles in the small intestine (Dietary Reference).  Lipase, a fat digesting enzyme, is released.  The broken down fat particles, cholesterol and fatty acids, accumulate in the veins and then are carried to fat-deposit areas to be stored and used for fuel for the body later (Dietary Reference).

GOOD FATS VS. BAD FATS

There are basically two types of fat:  saturated and unsaturated.  The unsaturated fats are considered the “good guys”.  These include polyunsaturated fatty acids and monounsaturated fatty acids (Dietary Reference).  Both of these types can help lower cholesterol levels and reduce cardiovascular risks.  Poly fats, found mostly in plant products or vegetable oils, can be used to replace saturated fats in baking and cooking (Dietary Reference).  These help to lower triglycerides and cholesterol levels.  One especially beneficial type of polyunsaturated fats are omega-3 fatty acids.  This type of fat is found in fatty fish such as salmon.

The “bad fats” should be eaten sparingly.  These contain saturated fats and trans fatty acids.  Both of these types have been proven to clog arteries, raise cholesterol levels and increase the risk for heart disease (Dietary Reference).  These types of fats are typically found in animal products or in the hydrogenation process of food processing.  These are called added fats.

WHAT ABOUT FIBER

Dietary fiber, found mostly in fruits and vegetables, whole grains and legumes.  Fiber includes all parts of the plant foods that your body can’t digest or absorb.  It passes relatively intact through your stomach, small intestine, colon, and out of your body as waste (Dietary Reference).  Fiber comes in two forms, soluble and insoluble.  Soluble fiber dissolves in water to form a gel like material (Dietary Reference).  It can help lower cholesterol and blood glucose levels.  Soluble fiber can be found in oats, peas, beans, apples, and citrus fruits.  Insoluble fiber helps the movement of material through the digestive tract and increases stool bulk.  It helps with constipation (Dietary Reference).  Most plant based foods contain both forms of fiber.  The benefits of a high fiber diet include:  normalizes bowel movements, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels, and aids in achieving a healthy weight.

Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Institute of Medicine. http://www.nap.edu/.

Factors Influencing Food Choices

There are many factors that influence our food choices.  Some of the following are included:  individual energy needs, individual health concerns, cultural or religious practices, cost, food availability, individual food preferences, social considerations, environmental considerations, and advertising.

Physical Influence

Individual needs vary based on many factors.  The amount of energy (carbohydrates), protein, fat, vitamins and minerals needed varies based on different age groups, male versus female, and activity levels (Food a Fact For Life).  Women of child-bearing age have special considerations.  For example, the amount of folate and folic acid needed greatly increases during early pregnancy (Food a Fact For Life).  Chronic health problems or medical concerns also influence a person’s diet.  Food allergies and intolerances determine what can and cannot be consumed.  Changes need to be made in the diet to make sure needed nutrients are consumed in other places (Food a Fact For Life).  People with Diabetes or cardiovascular disease must carefully choose what they eat in order to maintain optimal health despite their health concerns (Food a Fact For Life).  There are also considerations that must be made for certain disorders, such as cystic fibrosis, where certain digestive enzymes are lacking.  Supplements must be taken and these people are at risk for malnourishment due to other health concerns.  So, the underlying health concern definitely influences their food choices.

Philosophical Influence

Religious practices can greatly influence certain people’s food choices.  Ethical and religious practices, such as avoiding meat, limit the range of foods one can choose from (Food a Fact For Life).  Religious holidays or seasons, such as Ramadan, also influence what and when food is consumed (Food a Fact For Life).  Choosing to eat a vegetarian or vegan diet also influences food choices.  Substitutions must be made to ensure that all of the essential vitamins and nutrients are consumed.

Psychological Influence

People have distinct tastes.  We eat what we like.  Some foods elicit good memories from childhood.  Some foods look more appetizing or appealing than others.  Some foods are popular and others are not.  Some people avoid certain foods just because of the stigma attached to it.  Advertising and marketing play a huge role in this.  Also, the packaging can be appealing and influence purchase.  These ploys work especially well with children, who then in turn influence parents to purchase!

Social Influence

Differences in socioeconomic classes create differences in diets as well.  Part of that is related to cost and food availability.  Families living on a low income fixed budget need to purchase food that has a long shelf life and can be stretched across the family (Food a Fact For Life).  Food that fills up bellies, such as peanut butter and processed meats, make up the majority of the diet.  These foods may not be the preferred choice or even liked at all, but when it is the difference in eating or not eating, the choice is already made.  Socioeconomics definitely influences food choices, simply by a matter of necessity.

Availability of certain foods also influences what we choose to eat.  Seasonal foods, such as certain types of fresh fruits and vegetables, can only be purchased during certain times (Food a Fact For Life).  Cost for these foods is often cheaper in season.  Certain areas are limited in the types of food offered.  Low income areas in highly populated cities often do not have access to fresh produce (Food a Fact For Life).  It is too expensive to ship into the city and many times spoils or is stolen.  So, the availability of a food determines if it can be added to your diet, thus influencing how one eats.

Two other social concerns include environmental concerns and “social” concerns, such as, human welfare and fair trading.  Making sure that producers in developing countries are paid fair price for their product can be a great concern for some (Food a Fact For Life).  Animal welfare is another “social” concern.  Environmental concerns influence people who want to consume foods free of growth hormone or pesticides (Food a Fact For Life).  Another environmental influence would be not eating foods that are genetically modified (Food a Fact For Life).

Many things can greatly influence our diet.  Staying true to our beliefs and values as well as making sure to consume a well-rounded, healthy diet can be difficulty.

Food-a fact of life.  2009.  Retrieved from:  www.nutrition.org.uk.

Characteristics of a Healthy Diet

A healthy diet means eating well balanced meals with portion control and limiting snacks, sugary foods and drinks.  Eating healthy includes a variety of fruits and vegetables found in all different colors.  To maintain a healthy diet, nutrient dense foods are a must!  These are foods that contain a lot of vitamins and nutrients but are relatively low in calories.

Sample Meals

A high nutrient-dense lunch would look something like this:

2 slices whole wheat bread
Deli turkey
1 slice roasted red pepper
romaine lettuce
1 tsp mayonnaise
baby carrots
hummus
8 oz non-fat milk

A low nutrient-dense lunch would look something like this:

One ground beef hamburger patty
Two hamburger buns
Iceberg lettuce
1 tbsp mayonnaise
1 slice American cheese
Order of French fries, fried in peanut oil
Large regular soda
Candy bar

Eating healthy takes planning and practice.  When planning a healthy diet for yourself, it is important to know your strengths and weaknesses.  It is also important to take into account your lifestyle.  If you are always on the go and tend to like the convenience of eating out, you should research healthy choices at several local restaurants.  This allows you to maintain your active on the go lifestyle but still make healthy choices.

www.myplate.gov

Katz DL, Gonzales M. Way to Eat: A Six-Step Path to Lifelong Weight Control Sourcebooks, 2004

Connection Between Nutrition and Disease

            Have you ever heard of the saying, “You are what you eat”?  While, you don’t actually turn in to a big doughnut, nutrition and what you eat greatly impact your well-being.  Making healthy choices in your diet affects your health today and in the future.  A healthy diet should be well rounded and contain all of the food groups in the right amounts.  The foods you pick should be a rainbow of colors.  The more colors on your plate, the better your meal is for you.

PROTEIN

Include protein in each meal.  Your body uses dietary protein to repair tissues/cells and build muscle mass (Annigan).  Protein is also used to make cells in the immune system, as well as, blood cells.  Eating too little protein or limiting essential amino acids leads to insufficient protein.  This can lead to muscle wasting, a compromised immune system, lack of energy, and liver damage (Annigan).

CARBOHYDRATES

Carbohydrates are the main fuel source for your body.  Consuming enough carbohydrates allows you to have the energy needed to complete daily tasks.  However, it is important to consume the right kinds of carbs.  Eating a large amount of carbs with a high glycemic index can increase your risk for type II diabetes (Annigan).  Some examples of high glycemic index foods include sugar, white bread, white potatoes (especially mashed), and white rice (Annigan).  These foods are quickly digested and do not contain a lot of other nutrients.  So, they provide you with a lot of sugar (energy) quickly but provide no other nutritional benefits.  This can cause weight gain and lead to several chronic conditions such as diabetes, cardiovascular disease, and obesity (Annigan).  Instead, try to consume more whole grains, vegetables and fruits.  These are good choices for carbohydrates because they contain fiber, as well as, many needed vitamins and nutrients (Annigan).

FIBER

Fiber is the part of a carbohydrate that cannot be digested.  While this doesn’t provide nutrients, it does a great deal to maintain digestive health.  Soluble fiber found in oats, beans, fruits, and vegetables swells as it passes through the intestine.  It slows down absorption of food.  This assists in controlling blood cholesterol and blood glucose levels (Annigan).  Insoluble fiber found in whole grains and some vegetables adds bulk to the stool.  This helps regulate bowels and prevents constipation and hemorrhoids (Annigan).  It can also reduce chances of certain bowel cancers (Annigan).

FATS

Some dietary fat is important.  However, too much or too many of the wrong kinds leads to many health problems.  Diets high in saturated fats leads to increased levels of cholesterol causing cardiovascular disease (Annigan).  Foods with a lot of excess fats can add excessive amounts of calories leading to weight gain and obesity (Annigan).

DISEASES

Obesity leads to several chronic diseases including heart disease, vascular disease, Diabetes, debilitating joint problems from carrying excess weight, depression, and increased risk for certain cancers.  However, malnutrition poses just as many problems.  Worldwide, malnutrition and specific nutrient deficiencies are the leading underlying cause of immune deficiency, leading to infections and other diseases (Kerpel-Fronius, 2004).

  http://icepoverty.pbworks.com

Annigan, J. (n.d.). How does nutrition affect the health of an organism?. Demand Media, Retrieved from http://healthyeating.sfgate.com/

Kerpel-Fronius, E. (2004). The main causes of death in malnutrition. MedLine, 25, 127-30. doi: 6433943