Choosing to eat wisely throughout life is one of the most important components of living a healthful lifestyle. Using the Dietary Guidelines for Americans and Food Guide Pyramid as standards for your food choices and amounts, you will be well on your way to establishing healthful eating habits for your entire life. Unfortunately, many people become discouraged by nutrition advice because they mistakenly think they cannot eat their favorite foods.
A more positive and encouraging approach is to consider that no food is forbidden. Good health comes from eating a variety of foods—meats, dairy products, and especially vegetables, fruits, and grains—in sensible amounts. Keep in mind that your sex, age, weight, and health status are also important considerations when it comes to determining your nutritional needs and maintaining good health throughout life. In other words, what is nutritionally right for one person may not be the same for you.
In the following pages, you will explore several natural transition points during a lifetime which prompt variances in nutritional needs. These specific times of life, from infancy to preschooler, school-age to adolescence and teen years, to young and then older adulthood, are important to understanding the changes you can expect as you age and the strategies needed to meet your need for specific nutrients and optimal health.
Infancy
No human being grows more rapidly than an infant. On average, a baby triples his or her weight during the first year and grows taller by 50 percent. A newborn may grow from 7 pounds to 14 pounds in just 6 months, then to 20 or 21 pounds by the end of the first full year. It is easy to understand why proper nourishment for infants can provide a healthy head start on life.
Breastfeeding provides the right balance of nutrients—and more.
Breast milk contains just the right balance of nutrients such as protein, carbohydrates, and fat. It also provides the infant with antibodies to fight some common childhood illnesses, and it may be unique in that it decreases the risk of food allergies. Breast milk is also easy for the baby to digest.
Mothers who cannot or choose not to breastfeed can still provide good nourishment to their infants with bottle feeding of commercial formulas. Careful preparation is required for each feeding, and formulas must be stored safely.
As a baby becomes more hungry, it is best to increase the frequency of the breast- or bottle-feedings. Most nutrition experts recommend that solid food should not be started until after the fourth month. Many suggest waiting until your baby is at least 6 months old. Although babies may be ready for solid foods in a few weeks or months, the decision to start giving solid foods should be based on a baby’s daytime behavior and eating habits and coordinated with a baby’s increasing nutritional needs. Even if solid foods are started, breast milk or formula should continue to be included in a baby’s diet for at least 1 year.
A baby’s first solid food will probably be cereal. Cereal is a versatile food because it can be mixed very thin for babies just starting on solid foods and can be thickened as babies work on chewing and swallowing. After cereals, fruits and vegetables are easiest for babies to digest.
From 9 months on, babies make a gradual transition into toddlerhood and develop a feeding schedule that mimics the family’s mealtimes. Sometime after 12 months, babies may be on a schedule of three meals a day with the family and breast milk, formula, or snacks between meals.
By 1 year of age, babies may have as many as four to six teeth and be developing a more defined and stronger chewing motion. With these developments, babies can handle foods of thicker consistency, such as lumpy or chopped foods. Continue offering new solid foods at the rate of one new food a week. One of the most important considerations at this age is offering baby food in a form that is appropriate to the baby’s development. Any solid food should be tender and soft enough to be easily squashed with your fingers.
The typical meal for a 1-year-old includes 1 tablespoon from each of the major food groups: milk, meat, vegetables, fruits, breads, and cereal grains. That menu may translate into a tablespoon of cooked carrots, two bites of rice, a taste of meat, and a couple bites of pear. Try to feed your child at regular intervals while paying attention to cues that may suggest that your child is hungry.
Infant Nutrition at a Glance
Breastfeeding is preferred
• Meets baby’s special nutrient needs
• Protects against infection
• May protect against food allergies
• To be major part of baby’s diet for at least 1 year
What about milk?
• Whole milk may replace breast milk or formula at 1 year
• Continue whole milk until age 2, then may switch to lower-fat milk
When is baby ready for solid foods?
• Baby can sit with support
• Shows interest in foods others are eating
• Can move food from front to back of mouth
• Weight has doubled since birth
• Nurses eight or more times or drinks more than 32 ounces of formula in 24 hours
• No earlier than 4 to 6 months of age
Which foods, what order?
• Iron-fortified, single-grain cereals
• Vegetables
• Fruits
• Strained meats
• Soft, mashed table foods
• Finger foods
Other tips about solid foods and eating in general
• Offer one new food about every week
• Offer small amounts frequently throughout the day
• Avoid encouraging baby to eat too much or too fast
• Infants generally have an inborn sense to consume an adequate amount of calories
• Egg whites are highly allergenic. Wait until baby is 1 year or older to introduce eggs
• Babies younger than 1 year old should not be given honey. It may contain botulism spores, which can produce a highly toxic poison. After age 1, the digestive tract is able to render the botulism spores harmless
Good eating habits begin early
Preschool Years: Ages 1 to 5
As babies become toddlers, they make the transition into eating food the rest of the family eats. The rapid weight gain characterized during the first year levels off during the second, with an average gain of 5 to 6 pounds. Because a child is not growing at the same rate as during infancy, he or she may not want the same quantities of food that were once enjoyed. Some preschoolers may be uninterested in eating, whereas others seem finicky. Sometimes preschoolers are reluctant to try new foods or expand their food repertoire beyond three or four favorites. There are several things you can do to help overcome these challenges without forcing a child to eat (see sidebar: Tips for Feeding Toddlers, page 42).
By this time, a child should be eating foods from each of the food groups represented in the Food Guide Pyramid. However, do not expect a preschooler to eat a completely balanced diet every day. When allowed to choose from a selection of nutritionally sound foods, most children tend to select diets that, over several days, offer the necessary balance.
Until age 2, fat should not be limited in a child’s diet. Dietary fat and cholesterol are important for an infant’s growth. After age 2, children can begin to consume fats in moderation just as the rest of the family does. This type of diet includes grain foods, vegetables, fruits, low-fat dairy products, lean meats, and their substitutes.
Keep in mind that every child’s energy needs are different. Thus, snacks are often appropriate for children, especially for smaller preschoolers who cannot eat enough to satisfy their energy needs all at once. Small amounts of various foods eaten frequently over the course of the day as a snack are healthful and normal. However, completely uncontrolled snacking can diminish a child’s appetite for meals.
School-Age Children: Ages 6 to 12
The increasing independence of a school-age child may be a welcome contrast to the constant demands of a preschooler. By early school age, a child should be well on the way to establishing healthful eating habits and regular physical activity to maintain a healthful weight.
A normal school-age child will gain about 7 pounds a year, and his or her height will increase by approximately 2.5 inches a year. As children approach their teen years, boys and girls differ distinctly in growth patterns. Puberty generally begins about age 10 in girls and age 12 in boys and normally lasts for 2 to 3 years. During these years, growth spurts occur.
It is during the school-age years that the guidance of parents is especially important to formulating good nutrition habits. Modeling healthful eating practices such as eating foods that are low in fat and high in complex carbohydrates and fiber is important. Emphasize breakfast as an important meal. Pack healthful lunches that include fruit, vegetables, bread or some other form of starch, a meat or other protein, and low-fat milk. If a child participates in the school lunch program, talk about how to make nutritious food choices. Provide fruits, vegetables, whole-grain breads, or low-fat yogurts as after-school snacks. If a child participates in vigorous physical activity, more calories may be needed.
Foods with color and crunch are interesting—and fun—-for youngsters.
Tips for Feeding Toddlers
• Make it comfortable for a child to eat—comfortably seated, foot support, finger foods.
• Develop a routine—schedule regular meals and snacks.
• Plan one familiar food at each meal.
• Offer various textures and colors—separate them on the plate.
• Serve small portions and let the child ask for more.
• Allow a child to eat at his or her own pace.
• Teach and reinforce good table manners.
• Remain calm if a meal is left untouched.
• Set a good example.
One of the major challenges for some school-age children is controlling weight. If a child eats more calories than are used, the pounds will add up, particularly if the child is inactive. Besides the social and emotional stresses that may result from peers who make fun of a child’s excess weight, a higher than desirable weight at this age can increase the risk for later health problems, such as diabetes, high blood pressure, and increased blood cholesterol or triglyceride values.
Still, overweight children have the same nutrient needs as other children. The goal should be to stop or slow the rate of weight gain and allow height (growth) to catch up. Do not allow a child to restrict certain foods or to try fad diets. Instead, provide healthful foods in lesser amounts.
The best way to teach a child about good nutrition is to set a good example in your own eating habits.
Teenage Years: Ages 13 to 19
The teen years and the arrival of puberty are the second period of remarkable growth for youngsters. It is a period of profound development that has important nutritional implications. As a result, requirements increase for energy and all nutrients.
The growth and energy requirements of the teen years nudge daily calorie needs upward. On average, boys 11 to 14 years old need to have approximately 2,500 calories per day. From age 15 to 18, daily calorie requirements increase to 2,800 calories. Teenage girls also require more calories, but in the neighborhood of 2,200 calories a day.
Most of the calories a teenager consumes should take the form of the complex carbohydrates found at the bottom of the Food Guide Pyramid. It is also a good idea for teens to have 3 servings of calcium-rich foods a day (milk, yogurt, cheese, certain vegetables) to make certain that needs are met for growing bones. Iron is also important to the expanding volume of blood in the body and for increasing muscle mass. Teenage girls can be at risk for a shortage of iron as a result of iron loss through menstruation. To ensure ample dietary iron, encourage teens to eat fish, poultry (especially dark meat), red meat, eggs, legumes, potatoes, broccoli, rice, and iron-enriched grain products.
Growing, active teenagers have a real need to snack between meals. Encourage healthful snacks such as fresh fruits and raw vegetables, low-fat yogurt, low-fat milk, whole-grain bread, popcorn, pretzels, and cereals.
Several factors challenge the ability of teenagers to eat well. The typical teen has a busy school schedule, extracurricular activities, and often part-time employment. These may lead to skipping breakfast and other meals in favor of more meals from vending machines and fast-food restaurants, and more snacking on convenience items. For example, adolescence is an especially important time to get adequate calcium. Inadequate calcium may make teens more prone to the development of osteoporosis and other diseases in the future.
When weight gain accompanies these habits, many teenagers turn to fad diets for quick weight loss. All of these pressures may lead to nutritional excesses, deficiencies, and, at the extreme, eating disorders.
Excessive weight concerns can have more serious implications. Extremes in eating patterns, either severe under-eating or excessive overeating, may result in serious—even life-threatening—health risks. These extremes may impair some bodily functions, including decreased hormone production, and thereby slow sexual maturation in both girls and boys. Consult a health care professional if an adolescent has a problem with weight.
Adulthood
The adult body is dynamic, changing subtly as the years march by. Therefore, what was a good diet for you in your second or third decade of life may no longer be a good fit at age 50 or 60.
For example, your metabolism—the way in which your body converts the food you eat into energy—slows. This means that you gradually need less food for a similar activity level. Fewer and fewer calories are needed as you grow older—about 10 percent less per decade from age 50 onward. This slowing of the metabolism is perfectly natural and occurs because you lose muscle mass (which utilizes most of the energy you produce) as you age. Exercise helps to maintain muscle mass and helps you burn calories. However, most Americans still need to reduce calories.
Variety and moderation remain the keys to a healthful diet. A balanced diet ensures proper intake of vitamins, minerals, proteins, carbohydrates, and other nutrients. Moderation controls calories and is especially important with regard to consumption of alcohol. Drinking plenty of water, eating fiber-rich foods, and staying as active as possible can help to stave off constipation.
Pregnancy and Breastfeeding
The best time to start thinking about good nutrition is before a woman becomes pregnant. Then she can be certain that her baby will have all the essential nutrients from the moment of conception.
Babies born at low weights (less than 5.5 pounds) have a greater likelihood for development of health problems. Mothers-to-be can help prevent this from occurring by eating the well-rounded diet that women their age would ideally eat, as well as achieving an appropriate weight for their height. Women who are 15 percent or more underweight present a special risk for a difficult pregnancy and childbirth.
Before becoming pregnant, talk to your health care provider about your need for a folic acid (a B vitamin) supplement. Doctors and scientists agree that use of folic acid supplements can reduce the occurrence of a birth defect called a neural tube defect. One form of this defect is spina bifida, an incomplete closure of the spine. Folate levels also may be affected by consuming alcohol and smoking cigarettes, both of which are toxic to the developing fetus and should not be used when you are pregnant. Taking oral contraceptives is also associated with low levels of folate.
Tips for Pregnant and Breastfeeding Women
"Morning’ sickness
"Morning" sickness is not necessarily unique to mornings. About half of all pregnant women experience this during the first 12 weeks of pregnancy.
• Eat dry toast or crackers.
• Eat smaller amounts—more frequently—so that your stomach isn’t too empty or too full.
• Limit or avoid spicy and fried foods.
• Sip liquids. Try crushed ice or frozen ice pops to avoid dehydration if you are vomiting.
• Cook in a well-ventilated kitchen. Heartburn
During the later part of pregnancy, hormonal changes and the pressure due to an expanding uterus pushing on your stomach slow the rate at which food leaves the stomach. To diminish heartburn:
• Eat smaller meals more frequently.
• Limit or avoid chocolate and spicy and fried foods.
• Limit caffeine.
Constipation
Increased pressure from the growing baby can slow down the movement of the contents in your bowels.
• Drink plenty of liquids—2 to 3 quarts daily.
• Eat whole-grain breads and cereals, fresh fruits, and raw vegetables.
• Exercise moderately and regularly.
Anemia
Pregnancy increases the risk for anemia because of an inadequate intake of iron and folate, greater needs for these
nutrients because of the baby, or both.
• Eat iron-rich foods (red meat, eggs, liver, dried fruit, iron-fortified cereals).
• Eat foods with folate (leafy green vegetables, oranges and grapefruit, dry beans, and cereals fortified with folic acid).
• Follow your health care provider’s recommendations about supplements.
Breastfeeding
• Drink plenty of liquids—2 to 3 quarts daily.
• Choose calcium-rich foods (milk, yogurt, cheese, pudding, tofu).
• If you have a limited diet, check with your health care provider about continuing your prenatal vitamin-mineral supplement.
• Exercise regularly and moderately.
Toxins
• If you drink alcohol, stop. If you don’t, don’t start.
• If you smoke, stop. If you don’t, don’t start.
• Avoid excessive salt, which may cause fluid retention and increase blood pressure.
It is essential to talk with your health care provider about folic acid because too much of any supplement can harm your health. The best dietary sources of folic acid include fortified breakfast cereals and enriched grain products. Folate (the natural form of this vitamin found in foods) is found in leafy green vegetables, oranges and grapefruit, black-eyed peas, kidney beans, and other cooked dried beans. Even if you eat a well-balanced diet, prenatal vitamins are recommended.
Research has proved that women who have a normal weight at the time of conception have the healthiest pregnancies and babies if they gain 25 to 35 pounds. Women who are underweight may need to gain additional weight. Even women who are overweight should plan on gaining about 15 to 20 pounds. During the first trimester, additional calories may not be needed. It is important, however, to make sure that your diet provides the best nutrition possible for you and your unborn baby. In the second and third trimesters, you will need about 300 extra calories per day beyond your normal diet. Concentrate on foods such as lean meat, low- or no-fat dairy products, and dark green vegetables, all of which provide generous amounts of vitamins, minerals, and protein. If you enjoy milk and dairy products, it will be easy to meet your need for calcium, a crucial mineral during pregnancy. If you do not, ask your doctor or registered dietitian about calcium-fortified foods. In some cases, a supplement may be recommended.
During pregnancy, choose snacks wisely—with health in mind. This snack includes 1 cup frozen yogurt topped with granola, raisins, apples, and cinnamon.
Even with the increased need for calories, it is nearly impossible to get sufficient amounts of iron, which is needed in double the amounts recommended for non-pregnant women. The added iron is needed for the expanded blood volume that accommodates the changes in your body during pregnancy. Iron is also needed for the formation of tissue for both your baby and the placenta. At birth, a newborn needs enough stored iron to last for the first 6 months of life. The best advice is to eat a healthful diet and take only the supplements recommended by your caregiver.
Once a baby is born, the mother who chooses to breastfeed still needs extra calories—typically about 500 calories per day. Continue to concentrate on eating nutrient-rich foods (see sidebar: Tips for Pregnant and Breastfeeding Women, page 44).
Senior Years
Maintaining a healthful diet into older adulthood can be a challenge, particularly if part of what makes eating a pleasurable experience—the senses of taste and smell— decline. Tooth loss or mouth pain can further complicate the act of eating. The medicines that must be taken to treat chronic diseases may affect appetite, when meals are eaten, and, in some cases, how food tastes.
Other life changes, including the loss of a spouse, fewer social contacts, economic hardships, and increasing dependence on others for day-to-day care, combine to make getting a healthful diet more difficult, but more important than ever.
As people become older, they can expect to need fewer calories than they did when they were younger—about 10 percent less per decade from age 50 onward. Persons age 70 should be eating about 80 percent of the calories they were eating 20 years earlier. Nonetheless, older people continue to need other nutrients in the same quantities as ever.
This decline in calorie intake translates into a need for food that is rich in nutrients, to provide what you used to get with more calories when you were younger. Keeping a lower-calorie intake in mind, you can simply follow the basics of the Food Guide Pyramid as you get older: heavy on the grain foods, fruits, and vegetables; adequate meats and dairy products; light on the fats, oils, and sweets.
Watch for signs of poor nutrition in older adults and consult a physician, registered dietitian, or other health care professional to address their nutritional needs and to determine whether supplementation with vitamins is needed.
