Pregnancy is a time when healthy nutritional habits are crucial to both the mother’s health and the developing fetus. Women are encouraged to change any bad eating habits prior to becoming pregnant in order to ensure that during the first stages of pregnancy, when development of the embryo is rapid and extremely important to the health and development of the embryo. The healthy development of the placenta also depends upon the health of the mother (Sizer & Whitney, 2017). Specific nutritional recommendations are slightly different for each trimester and if lactating after birth. In the first trimester, there is no need for additional calories, although the consumption of healthy foods is imperative. During the second and third trimesters, an increase in calories is recommended. During the second trimester, approximately 340 additional calories are recommended, and 450 additional calories during the third trimester (Sizer & Whitney, 2017).
The recommended amount of carbohydrates are at least 135 grams, but the ideal amount is around 175 grams (Sizer & Whitney, 2017). This ensures that the mother has enough energy to keep the body from using protein for energy, which is necessary for the growth of the fetus. The best carbohydrates include whole grains, vegetables-especially those that are dark green, fruits, and legumes (Sizer & Whitney, 2017). Micronutrients are also very important to both the fetus and the mother. Often pregnant women will become constipated, so ample amounts of fiber are also recommended (Sizer & Whitney, 2017).
As stated above, protein is extremely important to the healthy growth and development of the fetus. These would come from foods such as meats, eggs, fish, nuts, and low-fat dairy products. Compared to a nonpregnant woman, a pregnant woman requires about 25 more grams of protein daily (Sizer & Whitney, 2017).
Healthy fats are essential to the brain development and proper growth of the fetus (Sizer & Whitney, 2017). The fats that are especially important are long chain Omega 3’s and 6’s, which can be found in fish, nuts, and healthy oils like olive oil.
There are two vitamins that have been found to have a profoundly positive impact on the development of the growing fetus; those are Folate and Vitamin B12. During pregnancy the mother requires approximately 400-600 additional micrograms of folate to accommodate the increase in her blood volume, and prevention of neural tube defects (Sizer & Whitney, 2017). Some of the foods that contain folate are liver, orange juice, broccoli, asparagus, avocado, and egg yolks (Banjari, Matoković, & Škoro, 2014, p 318). Foods that contain B12 include meats, dairy products, seafood, and eggs (Sizer & Whitney, 2017).
Infancy (birth-12 months):
We grow faster during infancy than at any other time in our lives, which is why nutritional intake is so important (Sizer & Whitney, 2017). Nutrition experts along with the Academy of Nutrition and Dietetics (AAP) recommend that infants eat exclusively breast milk for the first 6 months of life. Breast milk contains the nutrients that infants need to grow and be healthy and is more easily digested than formula (Sizer & Whitney, 2017). Breast milk is much higher in fat than protein, which provides them with their primary source of energy; the combination of nutrients contained in breast milk are based on the unique needs of infants.
Healthy infants eat approximately every 2-3 hours during the first few weeks of life and as they get older and their stomach capacity increases, the mother’s milk production also increases in order to meet the needs of the baby.
The micronutrient needs of an infant for certain vitamins are 4 to 8 times as much per pound than an adult; those micronutrients include vitamins A, D, E, C, and Iodine (Sizer & Whitney, 2017).
Childhood (toddlers: 13-24months); preschoolers: (25 mo-5 yo); (school aged children: 6yo-12yo)
The nutritional needs of children change at each stage of early life. Unlike infants, children have unique nutritional needs. The caloric needs of a one-year old is approximately 800 calories per day. As the body of a toddler continues to grow and develop, the body requires a high amount of nutrients to help with the development of healthy, muscle tissue. By the time the child is 6 years old their caloric needs are approximately 1600 calories per day (Sizer & Whitney, 2017). Throughout childhood, there are times when children will seem to be constantly hungry and other times when they don’t seem to be eating enough. This is a natural occurrence as the body goes through periods of rapid growth, sometimes called “growth spurts”, and other times when the body is not growing as quickly (Bégin & Aguayo, 2017). During the growth spurts, children may require much more food, supplying the body with the additional nutrients necessary to sustain healthy development. Ensuring that children eat healthy, nutrient dense foods is extremely important to their growth and development. By the age of 10 a child’s caloric needs increase slightly to 1800 calories per day (Sizer & Whitney, 2017). However, depending on the amount of physical activity, children may requiremore or less calories.
Adolescence (13-18yo):
When a child reaches adolescence, their nutrient needs again change. As their bodies may be still growing, the speed at which it is growing is significantly slower than during infancy and childhood. As teenagers become more independent, begin playing sports regularly, start working, and are more involved with friends and household chores, their nutritional needs often begin to become less healthy. They are often extremely busy and don’t take the time to prepare food in advance, and because of that, tend to make less healthy choices like fast food and foods with little nutritional value but high amounts of sugar and saturated or trans fats. A 15-year-old, active growing boy may require as many as 3,500 calories per day just to maintain his weight; a 15-year-old inactive girl may require less than 1,800 calories per day (Sizer & Whitney, 2017). Adolescents also tend to choose high caloric beverages. Their food choices at this age have a direct effect on their health. As they make less than healthy food choices, get less sleep, and are involved in lots of activities, their immune systems weaken, and they are more prone to sickness. This also affects their ability to think clearly and sustain high levels of physical activity.
Adulthood:
Adulthood:
As an individual reaches adulthood, their body may be done growing and their nutritional needs vary greatly by individual, based on genetic factors, activity levels, and their medical history. Adulthood brings responsibility and stress, which can affect sleep patterns, eating patterns, etc. Choices made as a young adult, affect an individual’s health as they age. Smoking and consumption of alcohol can have a negative impact on an individual’s physical and mental health. Living a sedentary lifestyle and consuming foods that are high in calories but low in nutrients leads to weight gain, causing a greater chance of chronic illnesses like type II diabetes, heart disease, depression, sleep apnea, and many others. To maintain muscle mass, which keeps metabolism higher, requires adequate amounts of protein. To prolong good health, an individual that consumes foods high in nutrients and low in added sugars and unhealthy fats, can keep the body functioning at a higher level, including physical activity, eyesight, flexibility, strength, etc.
References
Banjari, I., Matoković, V., & Škoro,
V. (2014). The question is whether intake of folic acid from diet alone during
pregnancy is sufficient. Medicinski Pregled, 67(9–10), 313–321.
Retrieved from http://library.ashford.edu/EzProxy.aspx?url=http://search.ebscohost.com.proxy-library.ashford.edu/login.aspx?direct=true&AuthType=ip,cpid&custid=s8856897&db=cmedm&AN=25546978&site=ehost-live
Bégin, F., & Aguayo, V. M. (2017). First
foods: Why improving young children’s diets matter. Maternal & Child
Nutrition, 13, n/a-N.PAG. https://doi-org.proxy-library.ashford.edu/10.1111/mcn.12528
Sizer, F. & Whitney, E. (2017). Nutrition:
Concepts and controversies (14th ed.). Mason, OH: Cengage Learning. ISBN-13:
978-1-30563937-9, ISBN-10: 1-305-63937-5
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