Nutrition through the ages and stages...

Even before a woman considers having a baby, she, as well as her partner should start with focusing on their health habits. Unhealthy behaviors can lead to harmful effects on the body which can take away the nutrients and health of the organs for sustaining a life may be compromised. Both the uterus and placenta must be fit to support life and the proper nutrients and diet will help to start this process as they both have much to do with storing and transport of foods and wastes to and from the baby. If the placenta works perfectly, the fetus wants for nothing; if it doesn’t, no alternative source of sustenance is available, and the fetus will fail to thrive (Sizer & Whitney, 2017). The developing fetus relies totally on the mother as it takes in hormones, nutrients and protein molecules such as antibodies and transfers them into the fetal bloodstream. If the mother does not take care of herself during this time, the fetus will not have a good start in life and this may have lasting effects. In the first trimester, the pregnant woman needs no additional energy, but as her energy needs increase she will need an additional 340 daily calories in the second trimester and 450 calories each day during the third trimester. She can obtain these calories through whole-grain breads and cereals, dark green and other vegetables, legumes, and citrus and other fruit provide carbohydrates, nutrients, and phytochemicals, along with fiber and folate and vitamin B12. Folate acid is known to be very important in preventing neural tube defects. It can be found in cereal, grits, pasta, rice and bread. Vitamins such as D and B12 are also important to add to the diet as is the need for calcium, phosphorus and magnesium. A pregnant woman will also need iron to help increase blood volume as the fetus draws heavily on her iron stores to last through the first four to six months after birth (Sizer & Whitney, 2017). Zinc is also necessary and can be found in protein-rich foods such as shellfish, meat, and nuts. Luckily, many of these additional vitamins can be found in daily intake of prenatal vitamins which are vital to the growing fetus. 

A growing baby will need more than twice as much of most nutrients and infants require about 100 calories per kilogram of body weight per day compared to most adults who require fewer than 40. Up until one year of age, sources of calcium and protein foods such as meat, poultry, seafood, eggs, and legumes; iron-fortified cereal; enriched or whole-grain bread; fruits; and vegetable are necessary for sufficient energy requirement as well as vegetables, fruits and whole-grain products. As the child grows the need for more protein increases, however a younger child needs more than an adolescent. Although milk is an important source of calcium children need iron rich foods such as lean meats, fish, poultry, eggs, legumes and whole grain. The need for iron is particularly high, as all teenagers gain body mass and total blood volume and girls begin menstruation (Sizer & Whitney, 2017).

Energy needs will decrease with age as active cells in each organ often decreases and the metabolism-controlling hormone thyroxine diminishes. The thinking used to be that older people will lose more lean tissue because they reduce physical activity as they age, however, current research shows older people are staying more physically active and because of this they require a sufficient diet to support energy needs and boost metabolism. As in all age groups, obesity poses a problem so the right foods and nutrients must be put in place as nutrient deficiencies compromise immune function, while a sound diet and regular physical activity can improve it (Sizer & Whitney, 2017).

It stands to reason a consistent healthy diet throughout the lifespan will help to maintain the body at optimal health along with physical activity will allow a person to stay mentally, emotionally and physically fit.

https://www.choosemyplate.gov/moms-making-healthy-food-choices

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