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Pregnancy/Lactation
Labels for prescription drugs will more clearly spell out the risks for pregnant and breast-feeding women under final regulations issued today by the US Food and Drug Administration (FDA). -
Infancy
• For a baby, breast milk is the best. It contains all the vitamins and minerals the infant needs. A baby should just be fed breast milk until at least 3 months. Once your doctor gives the OK, you can start to introduce single-grain cereal. At 8 months, you can give the infant baby food and also give it very small, cut up pieces of what your family is having for dinner. Stay away from foods that are common allergens like, eggs, honey, peanuts (peanut butter), and other tree nuts. -
Toddler
• Everyday a toddler should have 7 miligrams of iron, 700 milligrams of calcium, 600 IU of vitamin D. At 12 months, you can introduce cow milk to the toddler and you should use whole milk. Limit the milk intake to 16-24 fluid ounces a day. Increase in iron-rich foods like meat, poultry, fish, beans, and iron-fortified foods. Your toddler should have three meals a day with two or three healthy snacks in between. Avoid foods that are choking hazards like, popcorn, hard candies and hot dogs. -
Preschool
• A preschooler can eat basically what the family eats. Their diet should consist of mostly healthy foods, like lean meats, poultry, seafood, eggs, legumes, and whole-wheat breads and cereals. Two servings of dairy foods daily. Avoid junk foods like cookies and candy to reduce temptation. As a parent, you should model good eating habits for your preschooler. -
School-aged
• A school-aged child will most likely have four or five meals a day. Always serve breakfast even if it’s quick like, fruit, milk, bagel, cheese toast, cereal, or a peanut butter sandwich. Serve healthy snacks like, fruit, vegetables, yogurt, turkey sandwich, or cereal. Set a good example as a parent for healthy eating by making sure you and your child are getting foods from all the food groups. Drink water to prevent dehydration. The child should be having at least 60 mins of activity. -
Teen-aged
• By this age, the child will have a surge in appetite. A boy requires about 2,800 calories per day and a girl requires about 2,200 calories per day. Girls are more likely to be deficient in vitamins and minerals. Lower protein intake because adolescents usually get twice as much protein as they need. Complex carbohydrates should make up 50-60% of a teen’s calorie intake, therefore push complex carbs into the diet and lower the intake of simple carbs. Stay away from fatty foods. -
Adults
• The key factors of a healthy diet are to enjoy a wide variety of foods, eat regularly, have balance and moderation, drink plenty of fluids, and balance your salt intake. You should still be getting foods from all food groups including your fruits and vegetables. You should also be getting plenty of exercise, at least 30 minutes per day. Avoid foods that are high in sodium and saturated fats. -
Older Adults
• Eat foods rich in vitamin B and vitamin D to prevent malnutrition in the body. Without vitamin D, your bones can not absorb calcium and that can lead to osteoporosis. Even though it is harder at this age, you should still try to get all your vitamins and minerals. Avoid foods that are high in cholesterol and fat, since you will not be able to exercise very often or at all.
