Foods for Life - The Growing Years

Eat, eat, eat says Mrs. Santa to Santa Claus in the movie Santa Claus is Coming to Town.  I remember it as a child and as an adult watching it with my children.  Santa was not carrying out the important task of having a baby mind you, but what about those women who are? Carrying a baby from conception to birth is a laboring task.  (Picture source: http://www.healthnative.com/wp-content/uploads/2011/11/Women%E2%80%99s-Health-%E2%80%93-Useful-Tips-For-Pregnant-Women-300x225.jpg)

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Some vitamins and minerals are more crucial for pregnant women because of the developing fetus.  These critical nutritional needs support growth of the fetus’ brain, teeth, heart, bones, nervous system, and cellular tissue (Domellöf, Thorsdottir, & Thorstensen, 2013; Sizer & Whitney, 2014).  Of the more important ones these rise to the top including, iron, folate, calcium, magnesium, vitamin D, fiber, linolenic acid, and phosphorus (Sizer & Whitney, 2014).  Some aid in the digestion for the mother, such as fiber, but this too is important because the health of the mother is always of top priority.  The pregnant mom’s daily calorie level also increases during the latter two trimesters to keep up with the growing fetus’ needs and the toll it is taking on her increased energy needs. 

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Now that the baby has been born, there are still important dietary considerations to make for the mom.  Breastfeeding mom’s have important needs such as linolenic acid, fiber, and calcium, as well as water (Sizer & Whitney, 2014).  This new infant has a wide range of needs to ensure continued growth.  The first 12 months of a child’s life is when he/she will have many of its body parts grow faster than at any other time.  For instance, the brain needs lots of fat to develop, in addition to vitamins and minerals such as D, A, iodine, iron, calcium, and vitamin C for their immune systems.  As the infant grows so too will its need for more solid food providing the body with the necessary fuel to develop.  Many commons foods to feed children once they are around five to six months of age are fortified baby cereals or cheerios, as well as pureed fruit, meats, and vegetable.  Go down any aisle of a supermarket and you can see a wide variety of foods for infants, but it is important not to give them foods with added sugar. 

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During childhood, adolescence, and adulthood the same types of food should be eaten, but in various amounts.  The need for a high fat diet ends after one year when the brain is fully developed (Sizer & Whitney, 2014).  Growing children’s calorie needs rise consistently from around 800 to approximately 3500 after puberty around the age of 15.  Obviously, as a child is continuing to grow taller and is more active the greater the need.  Minerals such as calcium and iron are very important for developing bones, permanent teeth, and as young ladies start to menstruate.  A nutritious well-balanced diet will include all the food groups such as fruits, vegetables, grains, dairy, and protein.  Added sugars and saturated fats should be moderate, while being careful that some fat is included to aid in absorption of vitamins and minerals. 

Adulthood is a time when many are still active and depending on height, weight, and age the recommended dietary needs should be followed to prevent becoming underweight, overweight, or obese.  All the same dietary needs are present and calcium absorption is at its highest until the age of 35, according to Lewis, Smith, Taylor, and Coe (2001).  Making sure to load up on calcium rich foods is important to prevent osteoporosis during later adult years (Sizer & Whitney, 2014).  Vitamins A, D, E, B, and C are still invaluable because they keep eyes and immune systems strong, as well as aid in metabolism and act as anti-oxidants to prevent diseases such as cancer.  (Picture source: https://s-media-cache-ak0.pinimg.com/236x/47/18/9c/47189c2d4f659cf4f6fdfe30e64f1863.jpg)

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Eat well and live long or eat poorly and feel poorly.  It may not happen in one’s younger years, but after years of bad habits and choices it will be evident later when his/her body begins to show signs of deterioration or when the individual is not be able to fight off unwanted physical ailments.  If you want to maintain your health choose quality foods that care for the heart, mind, and body. 

References

Domellöf, M., Thorsdottir, I., & Thorstensen, K. (2013). Health effects of different dietary iron intakes: A systematic literature review for the 5th Nordic Nutrition Recommendations. Food & Nutrition Research, 571-22. doi:10.3402/fnr.v57i0.21667

Lewis, C., Smith, K., Taylor, N., & Coe, D. (2001). First place: Member’s guide. Ventura, CA: Gospel Light.

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning.