Ramirez, Jake Martin A.

BSN-II

Nutritional diet across life span (from infancy to late adulthood)

During the first year approximately 98 to 108 per calories per kilogram of body weight each day.

Nutrition depends on child’s growth rate and the basis of infant’s diet is breast milk or formula

for essential vitamins and minerals supplied by the breast milk. When reaching 6-8 months the

best for babies are rice cereal, fruits, and vegetables. This kind of diet requires 4 times a day

with 6 – 8 ounces (160 – 225ml) per feeding. They can also have soft diets when reaching 8 – 12

months of age. During the childhood such as preschool or school age children, additional

nutrients is required due to larger body size, requirements for high quality protein vitamins and

minerals increase for children usually 4 years old and above. An adequate supply of nutrients

allows for growth and maintenance of new body tissue. Diets should contain enough calories

from carbohydrates (whole grain cereals, breads and pasta to spare protein for tissue building).

During adolescence, healthy eating is very important as body changes during this time. For

children entering their teenage years the growth spurt as children move into adolescence needs

plenty of kilojoules and nutrients. For girls, this occurs generally around 11 – 12 years of age. For

boys, it occurs later, at around 12 – 14 years old. The extra energy required for growth and

physical activity needs to be obtained from foods that also provide nutrients, instead of just

empty calories. Take away and fast foods need to be balanced with nutrient dense foods such as

wholegrain breads, cereals, fruits, legumes, nuts, vegetables, fish and lean meats. Dairy

products should be included (mostly reduced fats) to boost calcium intake for a proper growth

of bones and teeth, adolescent girls should be particularly encouraged to consume milk and
dairy products. For older teenagers and young adults, this stage usually begins the changing of

lifestyle and affects daily nutritional diets. On this stage, an individual must have a deliberate

effort to keep them physically active and must limit alcohol and acid intake, must reduce the

amount of fats, sugar and salt intake. One must be careful to include foods rich in iron and

calcium. Establish healthy eating habits to prepare for a future life. The last stage of life span is

adulthood, as we get older our bodies have different needs, so certain nutrients become

especially more important for good health. Older adults need more calcium and vitamin D to

help maintain bone health. Have three servings of calcium-rich foods and beverages each day.

This includes fortified cereals and fruit juices, dark green leafy vegetables, canned fish with soft

bones, milk and fortified plant beverages. If you take a calcium supplement or multivitamin,

choose one that contains vitamin D. Many people older than 50 do not get enough vitamin B12.

Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12. Ask your

doctor or a registered dietitian nutritionist if you need a vitamin B12 supplement. Eat more

fiber-rich foods to stay regular. Fiber also can help lower your risk for heart disease and prevent

Type 2 diabetes. Eat whole-grain breads and cereals, and more beans and peas — along with

fruits and vegetables which also provide fiber. Increasing potassium along with reducing sodium

(salt) may lower your risk of high blood pressure. Fruits, vegetables and beans are good sources

of potassium. Also, select and prepare foods with little or no added salt. Add flavor to food with

herbs and spices. On this stage, it is very important to monitor on fats. Foods that are low in

saturated fats and trans fat help reduce your risk of heart disease. Most of the fats you eat

should be polyunsaturated and monounsaturated fats, which are primary found in nuts, seeds,

avocados, olive oil and fish.