Food Nutrition: Nutritional Requirements across the Life Stages

This report examines the nutritional requirements at various stages of life, emphasizing the importance of a balanced diet for maintaining good health and preventing deficiencies. It highlights the changing needs for calories, minerals, vitamins, and proteins from infancy to old age. The report discusses specific nutritional needs for infants, children, teenagers, adults, and the elderly, including recommended food groups, meal plans, and the significance of vitamins, minerals, and macronutrients. It also provides nutritional values for example meals like breakfast, lunch and dinner and references several sources to support the information, including the Mayo Clinic, WHO, and other nutrition experts. The report underscores the critical role of nutrition in supporting growth, immunity, and overall well-being throughout the lifespan. The document is contributed by a student to be published on the website Desklib.

Running head: FOOD NUTRITION
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Title: Nutritional Requirements at Different Stages of Life

FOOD NUTRITION
Nutrition needs
Different stages in life require different nutrients so as to maintain the body at good
health and keep away deficiency infections. These nutrients that the body requires at different
life stages are called nutritional requirements. The nutritional requirements of people change
as they age with changes in calories, minerals, vitamins and protein needs. A balanced diet
has to be maintained throughout the life span of and individual; from infancy to old age so as
to live a long, healthy life. Mayo Clinic (2018) claim that mother’s milk contains the best
nutrients and antibodies for the growth of babies. In absence of mother’s milk, bottled milk
can be provided as an alternative. After about 6 months, solid food can be introduced as per
the nutritionist’s guide.
According to Koletzko (2008), a primary school kid requires a variety of food from
every food group and frequent exercise, though they may face challenges as choice of their
nutrition depends on what is provided in school, influence from friends and the media. To
obtain an optimum nutrition for children aged 9 to 15 years, three meals and two snacks a day
should be maintained. Consumption of high sugars and fatty foods should be discouraged.
Their diet should be rich in vitamins, proteins, carbohydrates and low fats served with milk or
cheese for calcium. Children are physically active and therefore their dietary needs are high
and critical. Bier, German and Lonnerdal (2008) think that the diet of a school going child
should contain at least 1400-2200 of calories, 4 to 6 ounces of proteins, 1.5 to 2 cups of fruits
and vegetables, about 5 to 7 ounces of grains and about 3 cups of dairy.
For teenagers and adolescents, it could be difficult to deal with the changing body
shape. This might lead them to change their eating habits. A teenager requires high levels of
carbohydrates for their brain and muscle activity. They are also good sources fibre and
vitamin B (WHO, 2006). Vegetables and fruits are important sources of vitamins and

FOOD NUTRITION
minerals important for maintaining the immunity. It is recommended that an adolescent eats
at least two fruits and five serves of fruits per day. They also require high amounts of iron for
growth and also menstruation in girls. Fluids are an important component in their diet. Just
like in children, fatty and sugary food should be avoided. Adults need meals rich in
carbohydrates as they require high amounts of energy. The aged would require high contents
of proteins, vitamins and minerals to boost their immunity.
Meal plan
A breakfast containing foods like eggs, avocado, almonds and china seeds would be
healthy. China seeds are rich in omega 3 fatty acids. Avocados have high contents of
potassium, folate, and vitamin C, E, B5, B6 and K. eggs are rich sources of iron, copper, zinc
and vitamins D, B12 and B6 (Wegner, 2018). According to Levi (2018), lunch needs a
straightforward and a simple meal. He recommends avocados, vegetable and high contents of
carbohydrates and proteins for lunch. Stallings, West Suitor and Taylor (2010) recommend a
supper reach in all food categories. Veges and fruits should act as important sources vitamins
and minerals important to maintain body immunity. Super should be rich in proteins. Eating
one or two eggs for super would a rich source of lutein and zeaxanthin. Seaweed could be a
good constituent for super as it packed with nutrients absent in land vegetables. They are rich
in bioactive compounds and high contents of iodine, folate and vitamin K. mushrooms would
also make a nice super for their high contents of potassium and vitamins A and D. Low
contents of fats are important (Blake, 2015). The following are the nutrition values of the
above meals;
Avocado
Fats (in 1g) 10%
Cholesterol 0%
Carbohydrate (in 4g) 1%
Fibre (in 3g) 11%

FOOD NUTRITION
Iron (in 0.3mg) 2%
Calcium in 10mg 0%
Vitamin A 0%
Vitamin b6 in 0.1mg 6%
Vitamin C in 4mg 4%
Vitamin E in 1mg 6%
Vitamin K in 11mg 10%
Folate in 45mg 10%
Pantothenic Acid in 0.7mg 15%
Zinc in 0.3mg 2%
Copper in 0.1mg 10%
Manganese in 0.1mg 4%
Eggs
Fats in 11g 16%
Cholesterol in 373g 124%
Sodium in 124mg 5%
Potassium in 126mg 3%
Carbohydrates in 1.1g 0%
Proteins in 13g 26%
Vitamin A 10%
Vitamin C 0%
Vitamin D 21%
Vitamin B6 5%
Vitamin B12 18%
Calcium 5%
Iron 6%
Almonds
Fats in 75g 75%
Cholesterol in 0mg 0%
Sodium in 1mg 0%
Potassium in 705mg 20%
Carbohydrate in 22g 7%
Dietary fibre in 12g 48%
Proteins in 21g 48%
Vitamin A 0%
Vitamin B6 5%
Vitamin B12 0%
Vitamin D 0%
Calcium 26%
Iron 20%

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References
Blake, S. (2015). Natural Superfoods. New York: Duncan Baird Publisher.
Bier, D. M., German, J. B. and Lonnerdal, B. (2008). Personalized nutrition for the diverse
needs of infants and children. Basel: Karger Medical and Scientific publishers
Koletzko, B. (2008). Basic concepts in nutrition: Nutritional needs of children and
adolescents. Clinical Nutrition Journal, Vol. 3, No. 4, pp. 179-184. Doi:
10.1016/j.eclnm.2008.04.007.
Levi, A. (2018). Eat This Nutritionist's Go-To Breakfast, Lunch, and Dinner to Start 2018
Right. Retrieved from: https://www.health.com/food/healthy-meal-plan-2018
Mayo Clinic. (2018). Nutrition for Kids: Guidelines for a healthy diet. Retrieved from:
https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-
kids/art-20049335
Stallings, V. A., West Suitor, C and Taylor, C. L. (2010). Recommendations for Nutrients
Targets and Meals Requirements for School Meals. Washington DC: National
Academies Press.
Wagner, A. (2018). Nutrients Rich Food and add to your Breakfast. Retriebed from:
https://skinnyms.com/9-nutrient-rich-foods-to-add-to-your-breakfast/
World Health Organization. (2006). Adolescent Nutrition: A Review of the Situation in
Selected South-East Asian Countries. New Delhi: WHO.