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INFANCY
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- Infancy is the period from 0 – 12 months
- 0-6 Months completely on breastmilk
- 7 -12 months start giving additional food which is called weaning
- Protein. Baby’s still getting most of the protein she needs from breast milk and/or formula including eggs, meat, chicken, fish and tofu.
- Calcium-rich foods (especially whole milk cottage cheese and ricotta), and some grains can also provide protein.
- Whole grains and complex carbohydrates. whole-grain pasta (bite-size is typically a big hit), brown rice or quinoa, lentils, beans and peas.
- Vitamins A, B, C and E. These four vitamins boost your baby from top to bottom, promoting healthy brain and nerve development, as well as proper functioning and development of the eyes, skin and immune system
- Carrots and sweet potatoes are loaded with vitamin A; green veggies, bananas and beans are packed with B vitamins; tomatoes, strawberries and cantaloupe are full of C; and cereal and grains are rich in E.
- High-fat foods. Babies who get most of their calories from breast milk and/or formula get all the fat and cholesterol they need You can also add a healthy dose of fat by serving avocado, or cooking with canola or olive oil.
- Iron. Bottle-fed babies get their full share of iron from fortified formula, but breastfed babies need another source. Iron can come from iron-rich foods such as meat, egg yolks, wheat germ, whole grain breads and cereals, cooked dried peas and other legumes as they are introduced into the diet.
- Omega-3 fatty acids. Part of the family of essential fatty acids, omega-3s (including DHA), are vital for your infant’s growth, vision and optimal brain development — more than living up to their headline-making reputation as baby brain food. You can add other foods high in omega-3 fatty acids, such as fish (like salmon), grass-fed meat, tofu, flaxseed, canola oil and DHA-enriched yogurt, cereal and eggs.
- Fluids. During the first six months of life, virtually all of a baby’s fluids come from bottle or breast — no supplementary water is usually needed. But once baby starts solids around 6 months of age, small amounts will start to come from other sources, including sips of water with meals, and juicy fruits and vegetables. As formula or breast milk intake begins to decrease, it’s important to be sure that the total fluid intake doesn’t. In hot weather, it should increase, so offer water when temperatures soar.
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PRE SCHOOLERS
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- Pre schoolers age group is from 1 year to 5 years
- Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole-wheat, brown rice, and oatmeal. Aim for mostly whole-grains.
- Vegetables. Vary your vegetables. Choose a variety of colorful vegetables. These can include dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
- Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed Dairy.
- Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
- Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine. Choose more fish, nuts, seeds, peas, and beans.
- Vitamin A, Calcium, Iron, Zinc , Vitamin B1, B2 and B 3 are very important
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SCHOOL AGED CHILDREN
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School-age children (ages 6 to 12) need healthy foods and nutritious snacks. They have a consistent but slow rate of growth and usually eat 4 to 5 times a day (including snacks). Many food habits, likes, and dislikes are set during this time.
- Always serve breakfast, even if it has to be "on the run." Some ideas for a quick, healthy breakfast include:
- Fruit
- Milk
- Bagel
- Cheese toast
- Cereal
- Peanut butter sandwich
- Take advantage of big appetites after school by serving healthy snacks, such as:
- Fruit
- Vegetables and dip
- Yogurt
- Turkey or chicken sandwich
- Cheese and crackers
- Milk and cereal
- Set good examples for eating habits.
- Allow children to help with meal planning and preparation.
- Serve meals at the table, instead of in front of the television, to avoid distractions.
- Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
- Vegetables. Vary your vegetables. Choose a variety of colorful vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
- Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
- Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
- Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine. Choose more fish, nuts, seeds, peas, and beans.
- Oils are not a food group, yet some, like nut oils, contain essential nutrients and can be included in the diet. Animal fats are solid fats and should be avoided.
- Exercise and everyday physical activity should also be included with a healthy dietary plan.
- calcium, magnesium, potassium, and fiber. Select foods with these nutrients when possible.
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ADOLESCENCE
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- Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal.
- Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.
- Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
- Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.
- Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine—choose more fish, nuts, seeds, peas, and beans.
- calcium, magnesium, potassium, and fiber. Select foods with these nutrients when possible.
- Adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth.
- To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed.
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PREGNANCY
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Medical studies suggest that a pregnant woman needs to consume 350 to 500 calories per day. It is necessary to get enough nutrition and energy to stay strong. While building the diet chart, focus on the whole foods with higher amounts of nutrition, including:
- Protein
- Vitamins A, D, and C
- Calcium
- Iron
- Iodine
- Carbohydrates
- Folic acid
- Fibers and fluids
- Minerals
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LACTATION
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Energy
A third of the additional energy expenditure (±150kcal/day) is due to the mobilization of maternal stores.
The total energy intake recommended for lactating mothers ranges between 2300 and 2500 calories a day for feeding a single child, and 2600 and 3000 calories a day for feeding twins.
Protein
The additional requirements during lactation can be satisfied by consumption of protein-rich foods (for example, one egg, 25g of cheese or 175g of milk).
Carbohydrate
Lactose is the predominant carbohydrate in human milk and is essential to the nutrition of the infant's brain. While the concentration of lactose is less variable than that of other nutrients, the total production is reduced in mothers with severe malnutrition.
Fat
The lipids in breast milk are the fraction that most contributes to its energy content, yet they are the components that vary most in their distribution and quality. Maternal malnutrition is associated with lower concentrations of lipids in breast milk.
Water
Water accounts for 85–95% of the total milk volume. There is a widespread belief that increasing water intake will increase milk production, but several studies have demonstrated that forcing the intake of fluids beyond that needed to quench thirst has no beneficial effects on lactation.18
Salt
The concentration of sodium is higher in colostrum than in mature milk. Research has found no evidence of an association between sodium intake during lactation and sodium levels in breast milk. However, it is always advisable to consume small amounts of salt, always enriched with iodine (iodised salt).
Vitamins
The concentration of some vitamins in breast milk depends on their levels in the mother, and deficiencies in the mother can lead to deficiencies in the infant. This is particularly relevant for thiamine (B1), riboflavin (B2), and vitamins B6, B12, E and A, and consequently an increase in their intake is recommended during lactation.3
Fat-soluble vitamins, Vitamin A
It is involved in the photochemical reactions of the retina, it is an antioxidant, and has antimicrobial properties. The vitamin A content in milk decreases as lactation progresses. The intake obtained with a balanced diet is adequate and supplementation is not necessary. However, in developing countries it is recommended that all mothers take a single supplementary dose of 200,000IU of vitamin A as soon as possible after delivery.
Vitamin D
Vitamin D deficiency is fairly frequent in pregnant and lactating women. Mothers that have restricted diets, such as strict vegetarians, and those with limited exposure to UV radiation (mothers with limited exposure to sunlight, with dark skin, or that wear a veil) may have very low plasma levels. The transfer of maternal vitamin D to milk is poor, so it is recommended that all breastfed infants younger than 1 year receive supplementation with 400IU/day of vitamin D, starting its administration within a few days from birth. Supplementation will continue until the child starts consuming one litre of vitamin D-enriched formula a day.
Vitamin E
The concentration of vitamin E in breast milk is sensitive to maternal intake, so the maternal diet must be assessed and supplemented if intake is inadequate.
Vitamin K
Vitamin K is also synthesized by bacteria lining the gastrointestinal tract. If the diet is adequate, the lactating mother does not require vitamin K supplementation. intramuscular administration of 1mg of vitamin K is recommended for the prevention of haemorrhagic disease of the newborn. Parents that refuse intramuscular administration of vitamin K are offered the oral route as an alternative (2mg of oral vitamin K at birth, followed by 1mg weekly until week 12 in infants that are partially or exclusively breastfed).
Folic acid
The recommended concentration of folic acid in breast milk can be easily achieved through dietary intake or supplementation, if needed.31
Dietary elements and minerals
Iron
Iron supplementation is usually recommended to make up for losses sustained during childbirth, although it must be noted that women that practise exclusive breastfeeding usually experience amenorrhoea for a minimum of six months and thus do not lose iron through menstruation during that time. Therefore, it could be said that breastfeeding exerts a protective effect against maternal iron deficiency.9,32
Calcium
Calcium is essential during lactation, during which it is subject to special regulatory mechanisms that lead to increased absorption, decreased renal excretion and greater mobilization of bone calcium. To meet maternal calcium requirements, the American Academy of Paediatrics recommends lactating mothers to consume five servings a day of calcium-rich foods of any kind, such as low-fat yoghourt or cheese, and other nondairy foods that contain calcium, such as fish consumed with its bones (for example, canned sardines), salmon, broccoli, sesame seeds or cabbages, which may provide the 1000–1500mg daily recommended allowance for lactating women.
Zinc
Zinc is essential to growth, cell immunity and enzyme synthesis. While zinc concentrations in human milk are not high, they suffice to satisfy the needs of the child due to its high bioavailability. We recommend increasing zinc intake by 50% during lactation.
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ADULTHOOD
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Early Adulthood
- Early adulthood spans from ages 19 to 30.
- You should get plenty of calories to fuel your active lifestyle. Women should consume around 2,000 calories per day
- Men eat between 2,600 to 3,000 calories per day for optimum health
- You'll also need to include plenty of fiber in your diet, about 28 grams per day for women and 33.6 grams for men.
Middle Age
- Middle age lasts from age 31 to 50
- The body starts to slow down just a bit, so you'll want to compensate for that in your diet.
- Women in this age range get around 1,800 calories per day
- Men around 2,200 to maintain their health.
- Middle age also means a little less fiber in the diet. Women should get around 25.2 grams of fiber per day and men around 30.8 grams.
- Middle-aged women need higher amounts of iron in their diet to stay healthy because their bodies have low iron stores
- All adults should get 8 mg of iron per day, middle-aged women need 18 mg of iron in their diets
- Lean red meats are good sources of iron, and foods rich in vitamin C aid in the absorption of the iron.
Late Adulthood
- From age 51 on, you'll have to make some dietary adjustments.
- Women should eat around 1,600 calories per day
- Men eat around 2,000 per day.
- In terms of fiber, women need only around 22.4 grams per day and men around 28 grams per day, although eating a high-fiber diet is healthy for all adults
- Older adults do need more of some nutrients like vitamin B-6 in their diets – around 1.5 mg for women and 1.7 mg for men per day.
- It's important for older women to get more calcium to prevent conditions like osteoporosis as they enter menopause and experience hormonal changes. Although all adults need around 1,000 mg of calcium per day, women over 51 require 1,200 mg per day.
Adult Dietary Requirements
Many dietary requirements don't change throughout adulthood, including your protein and carbohydrate requirements. To stay healthy, all adults should aim to eat a low-sodium and low-fat diet rich in fruits and vegetables. Fruits and vegetables are rich in healthy antioxidants and wise choices at any age. During all stages of adulthood, look for foods rich in whole grains, stick to eating lean meats and don't forget to include fatty fish like salmon and sardines that are rich in omega-3 fatty acids.
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ELDERLY
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- Drink plenty of water – six to eight cups of fluid per day.
- Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savory snacks.
- Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats. Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado.
- Limit foods and drinks containing added salt, and don’t add salt to foods in cooking or at the table.
- Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.
- Limit alcohol. (Drink no more than two standard drinks a day.)
- Keep ‘extras’ or ‘sometimes foods’ to a minimum – they’re not a regular part of a healthy diet. Extras are the high sugar, high fat, high salt foods listed above, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials.
- Be physically active. (Aim for at least 30 minutes of moderate intensity physical activity, such as walking, every day.)
Extra specific advice for older people includes:
- Maintain healthy weight and muscle strength through physical activity. The benefits of walking for older people]. It’s been shown people over 65 years often have better health if they carry a little extra weight and have a slightly higher body mass index. Talk to your healthcare professional if you need to lose or gain weight.
- If you’re on a budget, simply do your best with your food choices. Plan well, use what’s available, and buy only what you need. Look out for quick and easy healthy recipes for one or two people, and try to eat regularly with family and friends if possible.
- Be careful with your teeth. If nuts, grains and hard fruits and vegetables are difficult to chew, try milled wholegrains, soft cooked and canned fruits and vegetables, and nut pastes and butters.
- Eat plenty of fibre and drink plenty of fluids. Water is essential for hydration, digestion and blood volume, but now you’re older, you may not feel as thirsty as you once did, even when your body needs fluids. Try to drink water about 6–8 cups of fluid a day, and more in warmer weather or when exercising. Water is your best bet for hydration, but tea, coffee, mineral and soda water, and reduced fat milk count too. High fibre foods and plenty of fluids will help to move slow bowels.
- Use less salt. Everyone needs some salt, but too much can increase your risk of high blood pressure and heart disease. Watch your intake of high salt foods, such as cured meats (ham, corned beef, bacon, lunch meats etc.), snack foods (potato chips and savoury pastries etc.), and sauces (soy sauce, for example). Choose reduced salt food when shopping, and flavour your cooking with herbs and spices instead of salt.
- Watch your alcohol intake. Follow Australian guidelines if you drink: no more than two standard drinks on any given day for healthy men and women.
- Get your vitamins and minerals. If you eat less or have digestive issues, you may be deficient in some important vitamins and minerals. Speak to your doctor about your levels, and always choose a variety of foods from the five food groups.
- Fish is your friend. Regularly consuming fish may reduce your risk of heart disease, stroke, dementia, and macular degeneration (a type of vision loss). Eating fish twice a week is wise.
- The amount of energy you need each day depends on your age, height, and how active you are. But as you tend to lose muscle mass, and activity levels tend to drop with age, kilojoules also need to reduce. This doesn’t mean you need fewer nutrients. In fact, your need for nutrients (carbohydrates, fat, protein, vitamins, minerals, fibre, water, etc.) will remain roughly the same, if not go up.
- Calcium is a good example. Your need for calcium for strong bones and teeth will increase, so extra serves of low fat milk, yoghurt and cheese are important. Other good sources of calcium are tinned salmon, sardines, leafy greens like spinach, kale and bok choy, sesame seeds (and tahini) and almonds.
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