Do Not Weight!

Nutrition For A Lifetime

Pregnancy

Nutrition begins an important role in our lives before we are even able to make the choices for ourselves. During pregnancy a woman should not only follow the established dietary guidelines for herself, but keep in mind the ones for her dependent child as well. During pregnancy there are certain nutrients that become higher in demand such as carbohydrates, fats, proteins, and iron. Taking what we have already learned about dietary guidelines and assuming everyone is well informed as to what their nutritional needs are, expect an increase of 340 calories a day during the second trimester and an increase up to 450 calories a day by the third trimester. “Experts recommend 75 to 100 grams of protein per day. Daily requirement of calcium is around 1000 milligrams. A daily intake of 27 milligrams [of iron]. Experts recommend 600 to 800 micrograms (.6 to .8 milligrams) daily [of folic acid]. And at least 85 milligrams per day [of vitamin C]” (American Pregnancy Association, 2014).

Infancy

Nutritional demand during infancy is considerably high as stated by Sizer and Whitney, "the rapid growth and metabolism of the infant demand an ample supply of all the nutrients. Of special importance during infancy are the energy nutrients and the vitamins and minerals critical to the growth process, such as vitamin A, vitamin D, and calcium" (Sizer & Whitney, 2013). In general, the total caloric intake of an infant will be smaller, however, comparatively infants require twice as much nutrients as an adult based on their size and require "about 100 calories per kilogram of body weight per day; most adults require fewer than 40” (Sizer & Whitney, 2013). Furthermore infants have a large need for water, but most often this need is filled by either formula or the mothers breast milk. See the infant nutritional guidelines established by the USDA here.

Childhood

We all have a stake in improving childhood nutrition.

Currently nearly 1 in 3 children in America are overweight or obese and these conditions are a direct result of poor diet. During childhood milk is no longer the sole nutrient and now is the time to establish healthy heating habits as an array of food choices are introduced to the pallet. A child's daily caloric intake will depend on their age and activity level. For example, a younger child (roughly age 1) may only need 800 calories a day whereas a child of the age of six would need 1400. These numbers will also greatly depend on the growth rate of the child as well. Regardless, as a child grows so does their nutritional need for a nutrient-dense diet. See below for a child's nutritional needs based upon age and sex and read more about this topic here.

Calories*

• 2-3 years: 1,000

• 4-8: 1,200-1,400

• 9-13 (female): 1,600

• 9-13 (male): 1,800

• 14-18 (female): 1,800

• 14-18 (male): 2,200* For active children, calorie requirements may be greater 

Adolescence 

The age of adolescence brings on many changes; physically, mentally, and emotionally. At one point or another, all adolescence individuals regardless of sex will experience a growth spurt. With such demand on the body and such physical changes, nutritional needs are at the most high, only second to pregnancy. Adequate nutrients are required to support these growth changes so it is no wonder that a high energy yielding diet is necessary to meet nutritional needs. Calcium, iron and vitamin D are just a few of the nutrients needed to ensure that adolescent individuals are receiving enough nutrients to continue to grow. Again, both the growth rate, sex, and activity levels of the individual will ultimately determine how much nutrients are needed as Sizer and Whitney state, " an active, growing boy of 15 may need 3500 calories or more a day just to maintain his weight, but an inactive girl of the same age whose growth has slowed may need fewer that 1800 calories to avoid unneeded weight gain" (Sizer and Whitney, 2013). 

Adulthood

As we enter adulthood our caloric intake once again will change as our demand decreases. Again, activity levels play a role in exactly how much one will need to eat in a day. It is commonly understood that most degenerative action will began around the age of thirty, this can include lean muscle loss and other physical illnesses or diseases that can be in part counteracted by diet. As our bodies began to find it difficult to produce essential vitamins an minerals it is important to remember to incorporate these into our diet whether through supplements or an increase in sources rich in vitamins and minerals. Fiber is an essential nutrient, yet for so many adults we fall short on our daily intake. Therefore it is important to ensure that as an adult we consume 25 grams of fiber each day. Each and every adult by now should know their body, the ailments they may suffer from, and how their body signals a need for certain nutritional needs. Remember to consume a diet rich in nutrients and fiber to ensure that negative health affects can be avoided as much as possible. Without proper nutrition, one is more likely to develop illnesses and diseases such as diabetes, heart conditions, and other health complications that could be avoided. When it comes to our health, your health, the weight is not worth the wait to make a healthy choice - act now and move towards a healthier you!

Self Reflection

To say that I as the author of this blog have never failed in my own nutritional needs would be a false statement. We are all human and we all fall short of perfection. What makes this a beautiful thing is that I have been there before, I have failed, I have struggled, and I can relate to the very things spoken in this blog. To this day I still find myself struggling to meet nutritional needs on a daily basis and find I overcompensate on certain aspects while forgetting the importance of others. For myself, I focus on protein intake for its ability to build muscle as I train in the gym. However, I find that as a result I fail to consume enough carbohydrates which also serve as a essential need for energy during physical exercise. As a result, my body may actually be using the protein I take in as an energy source and thus canceling out the purpose of intaking the protein in the first place. In order to change my diet so that I consume more carbohydrates as I should, I intend on first adding supplements to the protein shakes I consume daily, such as a banana and peanut butter with milk and whey protein (non isolate) so that I can gain carbohydrates from the whey powder as well and furthermore adding things such as flaxseed oil or fish oil to ensure I am getting my BCAA's and Omega-3 fatty acids. As it is recommended by the Institute of Medicine, carbohydrates should account for forty-five to sixty-five percent of ones total caloric intake with a minimum of 130 grams a day. Knowing that one gram of carbohydrates yields four calories, I can then calculate my nutritional needs for a day and increase my carbohydrate intake to meet the recommended values in the future.

My wish is that everyone may take advantage of the material and information made available throughout these discussion so that they too can self reflect upon themselves and from that create a diet and behavior change of their own to begin a journey towards healthy living. Remember, when it comes to your health do not wait!

References

American Pregnancy Association. (2014). Promoting Pregnancy Wellness. Retrieved from         americanpregnancy.org/pregnancyhealth

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason,           OH:Cengage Learning.