Serves: 5

Throughout our life, we have changing nutritional needs. We’ve divided the life cycle into several age categories to highlight the needs and concerns found in each time of life: pregnancy and lactation infancy (birth to 1 year) toddlers (1 to 2 years) children of preschool and school age (3 to 12 years) teenagers (13 to 18 years) adults (19 to 50 years) and older adults (over 51 years).

Pregnancy and Lactation

The best time to begin thinking about eating healthy for pregnancy is before becoming pregnant. And since a pregnant mother is supporting the growth and development of a fetus, increased nutrient needs are important.

To ensure adequate size of the fetus, experts recommend a weight gain averaging 25 to 35 pounds for a mother of normal body weight. This recommendation may be different if a woman is underweight or overweight at the start of the pregnancy. Cigarette, drug or alcohol use can put the infant at increased risk for low birth weight, making the baby more susceptible to both short-term and long-term illness or disability.

In addition to normal caloric intake, an average of 200 calories per day is recommended during the first trimester to ensure a gradual weight gain of 1 to 1 1/2 pounds per month. In the second and third trimesters, an extra 300 to 500 calories per day above normal intake is recommended. During lactation, about 300 to 500 extra calories are needed to aid in milk production.

Supplements recommended for pregnancy--and also if you are planning to become pregnant--include iron and folic acid, two key nutrients often lacking in women’s diets during child-bearing years. A daily dose of 400 micrograms of folic acid has been shown to greatly reduce risk of neural tube defects, such as those seen with spina bifida. Iron intake is recommended at 30 milligrams daily. Calcium (1000 to 1300 milligrams daily) and prenatal supplements are often recommended as well. During lactation, daily intake of calcium (1000 to 1300 milligrams) plus iron (15 milligrams) and folic acid (260 to 280 micrograms) is usually recommended. Your physician may suggest you continue taking prenatal vitamins.

Expectant mothers should try to eat balanced meals, including foods from all parts of the Food Guide Pyramid each day. An additional serving each of dairy and meat is suggested for pregnant women.

Active women may continue exercising throughout their pregnancy with the approval of their physician. Exercise has been shown to reduce certain complications with delivery due to better muscle tone. Women with more sedentary lifestyles who wish to begin exercising during pregnancy are advised to start under the direction of their physician at low intensity levels for short duration. Exercise does not seem to affect milk production during lactation but may increase fluid needs by up to 3 glasses daily.

Infancy

Infancy is the period of time from birth to one year of age. The birth weight of an infant generally triples in the first year of life.

To ensure adequate growth and development, particularly of newborns, experts recommend breast-feeding over formula feeding. Breast milk promotes optimal health for infants. Infants grow better and receive the added bonus of immunologic benefits with breast milk. If you are feeding a formula instead of breast milk, experts recommend one that is fortified with iron.

Newborns know when it’s time to eat. They seem to be able to regulate their feeding pattern themselves. And breast milk is utilized very efficiently by newborns. You may have to breast feed newborns more often than if you formula feed them. Expect 8 to 10 breast feedings per day in the first few months, and fewer feedings later on. With formula-feeding, anticipate 6 to 9 feedings per day. A weight gain of 2 pounds per month for the first 3 months of life is an indicator that your newborn is feeding and growing properly.

The need for iron is increased during the first year of life, making the risk for iron deficiency quite high. Breast milk provides adequate iron for the first few months of life. Later on, iron deficiency is preventable through the use of iron supplements and iron-fortified foods, such as formulas and cereals. The iron available from these foods is better absorbed in infants than in adults.

You can start introducing solid foods to infants’ diets around 6 months of age. Typical first foods include rice cereals, vegetable and fruit purees, pureed meats, and cooked egg yolk. It’s best to introduce new foods one at a time to monitor for possible allergic reactions. Be aware that some infants can be allergic to milk and dairy foods, too.

By 8 months, primary teeth are present and you can begin to give your child foods that require some chewing. Developmentally, infants start to feed themselves with their fingers while still taking food from you by the spoon. Finger foods and playing with their foods both serve as part of their developmental process, aiding in dexterity and early hand-eye coordination.

During the first year of life, there is no need to restrict fat intake. Feed your infant regular foods, as they need fat for growth, to provide protection and insulation of their organs, to help regulate body temperature and to aid in the absorption of certain vitamins that are fat soluble, such as vitamins A, D, E and K.

Besides fat, infants need adequate protein for growth and cell repair. Estimates for protein intake range from about 9 to 15 percent of calories. Carbohydrate is used for energy too, at 45 to 55 percent of calories. The other 30 to 46 percent of calories come from fat.

Toddlers

The age range for toddlers is 1 to 2 years. This is an active time that includes walking, climbing, exploring and picking things up. Growth slows down and toddlers begin to look leaner than they did as infants. They lose body fat as they begin walking and become better coordinated and able to move around easily.

Toddlers need to eat a variety of foods from the Food Guide Pyramid--three meals per day plus at least two snacks. But beware--they may be quite finicky about food choices. For weeks your toddler may only eat one food and then one day decide they prefer another food, rejecting the first. Unfortunately, these food jags are real for toddlers. And experts advise not forcing them to eat unwanted foods, as it may impact food choices later in life.

Avoid adding salt and sugar to toddlers’ foods. Toddler palates are simpler than those in adults, and what tastes good to you may not taste good to them. Introduce new foods as tolerated, one at a time, again keeping an eye out for potential allergic reactions to new foods. Do not feed toddlers foods they could easily choke on, such as hot dogs, grapes, nuts, raisins, popcorn or raw carrots.

As during the first year of life, there is no need to restrict fat or cholesterol intake for toddlers. Experts agree that fat should not be limited in any way until after age 2, even if the toddler is above average in weight for height. Fat and cholesterol are important for growth and development, protection and insulation of body organs, and absorption of certain vitamins. And limiting fats too early can be detrimental to the child’s development.

And don’t forget about water. Since toddlers cry so much and can quickly run a high fever, they are continually losing fluid. Their bodies are so small that just a slight fluid imbalance can be serious. So be sure they receive adequate water.

If obesity runs in the family, it’s best to encourage active lifestyles early--even this early. The combination of healthy eating patterns and the importance of physical activity may help to offset risk for obesity later in life. Little ones learn by example, so if you can create family activities that include physical activity, your child will benefit.

Children

Preschool and school age children are between 3 and 12 years old. In the preschool years, children are still developing their eating patterns and habits. By the time they are a little older, their lifelong eating and mealtime behavior patterns are well established.

Parents serve as role models, and experts advise it’s best to start promoting healthy eating and physical activity patterns when your children are at a young age. Outside influences---friends, media, school lunch programs---all factor into children’s choices as well.

Children need to eat a variety of foods from all parts of the Food Guide Pyramid. Help your children choose foods lower in fat, higher in complex carbohydrates and packed with fiber. Experts suggest low-fat milk and dairy products plus fruits, vegetables, grains and meats. Lower-fat foods are okay for children, and experts recommend switching to low-fat dairy items such as milk and yogurt.

Children need three meals per day plus snacks. Snacks are important as children may not get enough calories from meals alone. Breakfast is also key--skipping breakfast can affect a child’s intellectual performance in school. And chronically undernourished children are more likely to become sick, miss class and score lower on tests at school.

Children have fewer nutritional deficiencies than any other age group--probably because someone else is planning and preparing meals for them. Problem nutrients for children include calcium, and, for some socioeconomic groups, iron can be a potential problem. Dietitians recommend children drink plenty of milk and eat dairy foods like yogurt, plus ready-to-eat breakfast cereals and meats to ensure they’re getting adequate nutrition.

Allow kids to help in food selection and preparation. Children are often more willing to eat what they pick out or help to prepare. Experts suggest not using food as a means of controlling your child’s behavior, as a form of discipline, as a reward or as a primary
form of affection. These actions can set up some undesirable eating and behavior patterns for children.

Children use more energy than adults in similar activities. Even so, obesity is increasingly becoming a bigger problem for children in the United States. According to the Centers for Disease Control and Prevention, the percentage of overweight children has more than doubled in the past 30 years. We know that obesity, even in younger years, has been linked with an increased risk for diabetes, high blood pressure, and increased blood cholesterol later in life. Obesity in children can also cause increased stress from peer teasing.

Experts recommend not putting children on diets without consulting a physician or dietitian, as any diet must meet the child’s nutritional needs. Experts advise feeding obese children less food than they would normally eat, but not less than what a normal weight child would eat. Achieving healthy weight takes time. Sometimes it is suggested to try to slow weight gain until the child’s normal growth catches them up to his or her weight.

Some experts have recommended a positive message, such as "be more active," instead of a negative one, such as "eat less food." Regular physical activity is good for kids, especially if it’s fun. Creating a lifestyle pattern of regular physical activity that will carry over to adult years is beneficial. By doing "active" things as a family and advocating regular physical activity, you can help a child achieve and maintain a normal weight later in life.

Teenagers

Teenagers--13- to 18-year olds--are independent in their decision making. They spend more time away from home, have more say over what they eat and make more independent food choices. This is a time of altering and redefining lifestyle and self-concept. Complicating the teenage picture is rapid physical and hormonal growth and development, with notable nutritional implications.

Requirements for energy and all nutrients are increased during the teen years. Calorie needs depend on height, weight, age, gender and level of activity and may change as a teen progresses to adulthood.

Even in this volatile stage, parents can set good examples. Serving balanced family meals with foods from all parts of the Food Guide Pyramid is an important reminder of good nutrition. Keep the kitchen stocked with healthy choices that are convenient. Foods such as fruits, vegetables, low-fat milk and yogurt, ready-to-eat cereal, whole grain breads, popcorn and pretzels make great grab-and-go snacks or mini-meals that fit with busy teens’ lifestyles.

Remember that all foods, even fast foods, provide nutritional benefits as long as a variety of foods are eaten throughout the day. Try to discourage your teens from skipping meals. A missed meal often means overindulgence when overly hungry and a greater tendency to make poor food choices out of haste.

With the teenage years comes an altered body image, which increases stress--making teens, particularly girls, more vulnerable to eating disorders, such as anorexia and bulimia. These eating disorders involve excessive weight loss, sometimes to the point of starvation (anorexia nervosa) or binge-eating excessive quantities of food in a short time period and then vomiting or using laxatives (bulimia). Such disorders are increasing and can cause severe health problems, even death, among young people. Scientists are trying to determine the causes of eating disorders but believe both mind and body play a role and are important in treatment. If a member of your household has an eating disorder, seek medical help at once. To help keep things in perspective, encourage high self-esteem, healthful eating habits and regular exercise.

Teens are often already involved in sports or physical activities. And if they’re not, it’s not too late to encourage their participation. Studies show there is value in physical activity throughout life--to maintain a healthy body weight and to reduce risk of diseases later in life. Physical activity should be a key component of school health and physical education programs--but it must be fun. If your child’s school does not have an athletic program, you may wish to seek out some community activities or leagues.

Problem nutrients for teens include calcium, iron and magnesium, particularly for females, and calcium for males. Dietitians recommend that teens eat plenty of dark green leafy vegetables, low-fat milk and other dairy foods, ready-to-eat breakfast cereals and meats (or alternatives like dried beans and peanut butter) to ensure they’re getting adequate nutrition. A supplement may be taken as an insurance measure.

We have already discussed that obesity has been linked with an increased risk for diabetes, high blood pressure and increased blood cholesterol later in life. And in teens, in addition to heredity, sometimes growth and sexual maturation patterns, peer influence and psycho-social development may play a role in increasing risk, as teens experiment with activities that may become habits, such as smoking and drinking alcohol.

Adults

By the time we become adults, ages 19 to 50 years, our eating and behavior patterns are well established. If exercise is important to us, sports and activities that we enjoy have already been incorporated into our lifestyle.

Energy requirements drop as we move from teens to adults. Calorie needs are dependent on height, weight, age, gender and level of activity and may change throughout adult life. Balance, variety and moderation and the use of the Food Guide Pyramid are keys to healthy eating. Experts recommend a diet low in fat and high in complex carbohydrates, including fiber-rich sources. Preventive dietary measures and the inclusion of physical activity may delay the onset of chronic disease, such as coronary heart disease, hypertension, diabetes, obesity and cancer.

As aging increases, nutrition for longevity becomes a greater concern. Hereditary tendencies toward high blood cholesterol, coronary heart disease, and chronic disease may begin to set in with increasing age. The importance of bone health may be emphasized and requirements for calcium and vitamin D are increased to help offset osteoporosis. Preventive measures, such as a reduced-fat diet with plenty of fiber-rich foods such as fruits, vegetables and whole grains are important.

Studies show the inclusion of antioxidants in the diet, such as vitamins A, C, E and the mineral selenium, may help to slow the aging process by reducing oxidation, a naturally occurring process during aging.

Problem nutrients for all adults include calcium, iron, folic acid, magnesium and, particularly for females, zinc. Calcium, magnesium and zinc are nutrients where males may have a shortage. Dietitians recommend that adults eat plenty of dark green leafy vegetables, low-fat milk and other dairy foods, ready-to-eat breakfast cereals and meats (or alternatives like dried beans and peanut butter) to ensure they’re getting adequate nutrition. Supplements, particularly calcium and iron for women, may be advised to ensure meeting nutrient needs.

The importance of exercise may increase as obesity becomes a real issue and lifestyles become more sedentary for adults. Adults need to make a concerted effort to include individual or group exercise in their lifestyle, which may become difficult as career and family become focal points. Studies show adults who exercise tend to eat more and weigh less and are better able to maintain their body weight. Exercise also helps to keep HDL (good) cholesterol elevated and reduce total blood cholesterol. Exercise, particularly if it is weight-bearing, such as running or walking, can improve or maintain bone density.

Adults over age 35 who are beginning an exercise program after years of being sedentary should undergo a medical evaluation including a stress test before starting an exercise program. Experts recommend starting slowly and keeping the intensity and duration of the exercise down until you’ve become more accustomed to more physical activity.

For adults who follow a vegetarian regime, studies indicate that there may be a decreased risk for obesity, coronary heart disease, some cancers, constipation, hypertension and diabetes.

Older Adults

Older adults include those adults who are age 51 years and above. By the end of the century, Americans older than 50 will number over
40 million. As many as 80 percent of adults over age 65 are estimated to have at least one diagnosed disease. The quantity of drugs taken by older adults may be more than double that of the general population. Drug interactions with foods may greatly impact the absorption of certain nutrients and place older Americans at risk.

With aging there is a decrease in energy requirements as lean body tissue turns to fat. If calories aren’t decreased, weight gain is the result. Variety and moderation are keys to a healthful diet for older adults as well as for the rest of the population. Foods from all parts of the Food Guide Pyramid are recommended for a balanced meal plan.

With aging, there is an increased need for fluids to offset an increased risk of dehydration. Decreased kidney function and a decreased ability to regulate body temperature during exercise and in extreme climates make older adults more vulnerable to fluid imbalance.

Older adults are at risk for deficiency of several nutrients, including vitamin D due to less exposure to sunlight, particularly for home-bound individuals. Other deficiency risks include calcium, magnesium and zinc. Dietitians recommend older adults eat plenty of dark green leafy vegetables, low-fat milk and other dairy foods, ready-to-eat breakfast cereals and meats (or foods like peanut butter) to ensure they’re getting adequate nutrition.

Aging can cause loss of taste and smell. And since zinc plays a part in taste acuity, low zinc levels among aging populations may cause the loss of taste. Because stomach acid decreases with age, older adults don’t break down foods and absorb nutrients as well. A declining immune function places older adults at greater risk for illness.

With aging, the ability of the skin to convert vitamin D to its active form via sunlight exposure is less efficient. There is a decreased ability to digest lactose with aging, which must be offset with increased calcium and vitamin D supplementation. Studies show osteoporotic changes can be slowed with calcium supplementation and estrogen replacement therapies.

Studies also show that antioxidants in the diet, such as vitamins A, C, E and the mineral selenium, may help to slow the aging process by reducing oxidation, a naturally occurring process that happens during aging. These antioxidants may aid in decreasing risk for cancer, cataracts and coronary heart disease.

For those older adults who are less mobile or home-bound, home-delivered meal programs, groceries and convenience foods are key, particularly if the foods are nutrient dense--offering a lot of nutrients in a small portion. Without these services, food intake might greatly decrease for the aging adult.

There is a large difference in health and activity levels among older adults. Exercise continues to be important with increasing age to improve muscle tone, maintain flexibility and increase muscle strength, endurance and a heightened sense of well-being. Exercise cannot slow chronologic aging but can slow functional aging by improving physical capacities in older adults. Physical activity is a way to stay fit and is part of a healthier lifestyle following an illness or rehabilitation program. Exercise may also delay the onset of osteoporosis changes.

The importance of exercise increases for obese older adults. As we’ve discussed, obesity puts us at risk for other diseases. Exercise helps to keep HDL (good) cholesterol elevated and to reduce total blood cholesterol. Exercise, particularly if it is weight-bearing, such as running or walking, can improve or maintain bone density and improve circulation that may help with arthritis. Regular exercise is helpful in diabetes maintenance and may alter meal and insulin needs.

Summary

Our nutritional needs change and must be reassessed as we move through the life cycle. But it is clear that the combination of proper diet and ample physical activity or exercise can improve the quality of life for all ages, from infants to older adults.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

More Recipes from the Betty Crocker's Best of Healthy & Hearty Cooking Cookbook:
1. Nutrition Through the Life Cycle
2. Meal Planning
3. Shaping up your Favorite Recipes
4. Stocking Up
5. Healthy Eating Out of the House and on the Road
6. A Guide to the Food Pyramid
7. Learning the Nutrition Facts
8. Energize with Exercise
9. The Framework--A Healthy Attitude