By: Jessica Hudson
Proper nutrition is essential at all
stages of life. From pregnancy to adulthood it is crucial that individuals are
aware of the effects that their food choices will have on their development. At
the time of conception, an unborn child requires an adequate amount of
nutrients. Vitamin B and folate are needed to promote the growth of healthy
cells. As Sizer and Whitney (2013) explain, “When nutrient supplies during
pregnancy fail to meet demands, the developing fetus may adapt to the sparse
conditions in ways that may make obesity or chronic diseases more likely” (p.
512). Vitamin D and calcium are also are needed in order to help build the
unborn baby’s bones.
It is essential that expecting mothers
are aware of the amount of calories they are ingesting in order to avoid
excessive weight gain. Expectant mothers are advised to exercise during
pregnancy to help avoid unwanted weight gain. It is also recommending that soon
to be mothers take prenatal vitamins in order to help their bodies supplement
nutrients to their unborn children. Expectant mothers are advised to eat lean
meats, fruits, vegetables, whole grains, and low-fat dairy products to ensure
proper nutrients, such as calcium, iron, and protein, to promote the
development of their unborn children.
Infant nutrition sets the stage for the
child’s life. As Sizer and Whitney (2013) state, “Infants require about 100
calories per kilogram of body weight per day” (p. 533). My youngest niece is
three months old, and she is beginning to want more than four ounce bottles.
Sometimes she will drink four and be happy, but other times she will want six
ounces. She usually drinks six ounces around 4 p.m.
The DRI in our textbook estimates that
male and female infants require about 60 grams of carbohydrate daily (Sizer and
Whitney, 2013). I have always been told that for the first six months of a
child’s life they should feed formula or breast-fed. At about six months moms
can begin to introduce cereals, my oldest niece liked the rice cereal. At this
age, infants may also be introduced to baby foods. Around 8 months, my sister
in law started introducing small pieces of bread and noodles that were cut. At
one year, cow’s milk can take the place of breast milk or formula, and solid
foods can be introduced more thoroughly.
During childhood it is recommended that
15 micrograms of vitamin D is mixed into a child’s diet (Sizer and Whitney,
2013). During this time, foods such as broccoli, carrots, beans, whole wheat
bread, apples, grapes, strawberries, chicken, beef, or fish should be part of
the child’s diet. I took an Early Childhood Nutrition class a few months back
and found My Plate. This is a great way to plan healthy meals for children. If
you have not heard of My Plate, you should check it out. The website is as follows:
www.choosemyplate.com.
The adolescence stage nutrition
recommendations are some what varied based on the gender and the activity level
of the individual. As Sizer and Whitney (2013) explain, “An active growing boy
of 15 may need 3,500 calories or more a day just to maintain his weight, but an
inactive girl of the same age whose growth has slowed may need 1800 calories to
avoid unneeded weight gain” (p. 570). However, it is recommended that an
adolescent consume 130 grams of carbohydrate and 26 grams of fiber daily (Sizer
and Whitney, 2013). My nephew is in fifth grade, and he eats constantly with no
weight gain because he is active and growing daily.
The adult stage is pretty
straightforward. By now adults should understand the basic concept of
nutrition. I speak from experience when saying that it is easier said than done
to consume healthy meals all the time. I know that I have my days when all I
want is Reese Peanut Butter Cups and frozen yogurt but I still understand that
these foods are not in any way healthy or recommended for my health and weight.
At twenty-three, twenty-four on Sunday, it is recommended that I consume only
25 grams of fiber daily (Sizer and Whitney, 2014). However, I exceed this amount
of fiber daily due to protein shakes and my love of peanut butter.
It is my personal opinion that we
develop our eating habits from our parents. If your parents drink water and
only water, chances are that you will drink water and only water. I believe
that as adults, we should strive to set a good nutritional example to our
children. Eating foods in moderation and
teaching our children the meaning of health will help them in their adult
lives. Without the knowledge of nutrition, our children may become overweigh or
even obese. As explained in Pediatrics
(1992), “Nutritional adequacy should be achieved by eating a variety of foods”
(p. 537). The consequences of an unhealthy lifestyle include: chronic diseases,
obesity, or even death.
Reference
II. The Population
Approach: Nutrition Recommendations for Healthy Children and Adolescents.
(1992). Pediatrics, 89(3), 537.
Photos Retrieved from Google.
Sizer, F. &
Whitney, E. (2013). Nutrition: Concepts and Controversies (13th
ed.). Mason, OH: Cengage Learning.
