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Pregnancy/Lactation
. During a pregnancy some great foods to eat would be beef, pork, or lamb veggie-filled soups, salads, and rice or noodle dishes, dark leafy greens, cooked dried beans, dried fruit and tofu. Foods that you should probably stay away from while you’re pregnant/lactating are raw/undercooked meat, hot dogs, luncheon meats, and unpasteurized dairy foods -
Pregnancy/Lactation
Pregnancy/lactation
During pregnancy nutritional needs are increased due to the metabolic demands of the fetus/embryo. While the mother is pregnant her and the baby’s need for micronutrients increase. Some micronutrients are folate, biotin, niacin which are nutrients that increase the cells dividing creating a fetus. -
Infancy (Birth to 12 months)
Infancy (birth to 12 months)
During infancy it is most important that a child gets all the nutrients they need as this will help them grow and strengthen their bodies. Some important nutrients for infants include carbohydrates, protein, fat, vitamins, and minerals. Infant formulas and breast milk generally contain sufficient amounts of the required nutrients, with the exception of vitamin D and iron which are low in breast milk. -
Infancy (Birth to 12 months)
. Some foods that infants should avoid include honey which could cause prompt infant botulism and whole milk which should not be introduced until after twelve months, peanut butter, nuts, citrus or acidic fruits, egg whites, wheat, grapes, etc. -
toddler (1-2 years old)
Foods that toddlers need to avoid
Slipper foods such as whole grapes, large pieces of meats, poultry, and hot dogs, candy and cough drops
Small hard food such ass nuts, seeds, popcorn, chips, pretzels, raw carrots and raisins
Sticky foods such as peanut butter and marshmallows
Special nutritional needs for a toddler-
Grains group-at least 6 serving each day
¼- ½ slice of bread
2-3 crackers
¼- 1/3 cup of cooked rice, pasta or cereal
¼- ½ bun, muffins or bagel
Fruits and vegetables group- at least -
Toddlers (1-2 years old)
- at least 5 serving each day ¼- 1/3 cup cooked, canned or chopped raw ¼- ½ small fruits/ veggies ¼- 1/3 cup juice (limit fruit juice intake to no more than 4oz per day) Milk group- at least 3 servings each day ½ cup milk yogurt ½- 1oz of cheese Note: you do not need to give your toddler low-fat foods Meat group- at least 3 serving a day 1-2 oz lean meat, chicken, fish 2-4 tablespoon dry beans and peas ½- 1 egg Fat group-3-4 serving each day 1 teaspoon margarine , butter, oils
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Preschool (3-4 years olds)
Grain Group - at least 6 servings each day
• 1 slice of bread
• 4-6 crackers
• ½ cup cooked rice, pasta, or cereal
• ½ bun, muffin, or bagel
Fruit and Vegetable Group - at least 5 servings each day
• ½ cup cooked, canned, or chopped raw
• ½ - 1 small fruit/vegetable
• ½ cup juice
Milk Group - at least 3 servings each day
• ¾ cup milk or yogurt
• ¾ ounce of cheese
Meat Group - 2 servings each day
• 1-3 tablespoons lean meat, chicken, fish
• 4-5 tablespoons dry beans and peas
• 1 egg
Fat Group - 3 -
Preschool( 3-4 years old)
Fat Group - 3-4 servings each day
• 1 teaspoon margarine, butter, oils -
Preschool (3-4 years old)
They can also reduce your child's appetite for healthy foods. Salty foods: The Food Standards Agency recommends only 2g of salt a day (equivalent to 0.8g sodium) for preschoolers. It is difficult to calculate this, as some foods naturally contain salt. -
Preschool(3-4 years old)
Foods high in fat and sugar give preschoolers some extra energy which they need for their growth. They include foods such as butter, margarine, oils, cakes, biscuits and ice-cream. if he spends a lot of time sitting watching television, you should only offer these foods in very limited amounts. Otherwise he may become overweight Sweets and chocolates and other sugary foods can be included at meal times for occasional treats, but they can damage your preschooler's teeth if he eats them frequentl -
School-aged (Ages 5-12)
Some examples of foods that contain these essential nutrients are whole wheat, rice, milk, yogurt, substitutes if lactose intolerant, fish, eggs, nuts, etc. some foods that kids in this age group should stay away from are trans fats, found in vegetable shortenings, some margarines, crackers candies, cookies, snack foods, and fried foods. They can eat those foods just not all the time. -
School-aged (Ages 5-12)
School-aged (Ages 5-12)
As children develop they require the same healthy foods that adults eat, along with the additional vitamins and minerals to support growing bodies. The foods that this age group should eat the most include whole grains, a wide variety of fresh fruits and vegetables, calcium for their growing bones, and healthy proteins. -
Teen-aged (Ages 13-17)
Teen-aged (Ages 13-17)
The teen years are a time of rapid growth. They need extra nutrients to support bone growth, hormonal changes, and organ/tissue developments, including the brain. The main nutrients of concern for teenagers are calcium and iron. Some foods that contain these nutrients are almonds, yogurt, cheese, milk, salmon, chicken, eggs, and cashews. Foods that this age group should stay away from are soda, chips, fast food, canned/boxed food, ground beef, and frozen entrees -
Adults (19-30 years old_
Nutritional Needs for Adults (19-30)–
Fruits- 2 cups
Dairy- 3 cups
Women: 2.5 cups of vegetables Boys: 3 cups
Women- 6oz equivalents/ Men- 8 ( Grains)
Women- 5.5oz equivalent/ Men- 6.5 (protein) -
older adults (31-50 years olds)
Nutritional Needs for Older Adults (31-50)-
Women- 1.5 cups/ Men- 2 cups (fruits)
Women-2.5 cups/ Men- 3 cups (vegetables)
3cups of dairy for women and men
Women- 6oz equivalent/ men- 7 (grains)
Women-5oz equivalent/ men- 6 (proteins) -
19-50 years old
The amount of calories and nutrients required for adults ages 19-50 years depends on their activity level. The recommended daily amounts are based on the requirement for those who get less than 30mins of physical activity per day.
