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Pregnancy/Lactation
This is the first part of the Life Cycle of an infant.
Special nutritional needs:
~ Protein ( supports growth )
~ Calcium ( supports strong bones and teeth )
~ Iron ( Builds Iron reserves
A mother needs to eat about 300 extra calories per day
Foods to avoid:
~ Raw or unpasteurized foods
~ Deli meats
~ Fish with a lot of murcury ( tuna, sushi, etc )
~ Soft cheeses
~ Caffine, drugs, or alchohal -
Infancy ( Birth to 12 months )
Nutritional needs:
~ Iron reserves because he/she only consumes milk
~ Vitamin D: Helps prevent rickets deficientcy disease that results in malformed bones
~ Forts: High in energy, brain, and eye development
Foods to avoid:
~ Egg whites
~ Honey
~ Peanut butter
~Shellfish
~ Citrus
~ Salt -
Toddler (1 & 2 years)
Foods they should consume:
~ 7 milligrams of iron
~ 700 milligrams of calcium
~ 600 IU of vitamin D
Eat more Iron-rich foods:
~ Meat
~Poultry
~ Fish
~ Beans
~ iron- fortified foods
Foods to avoid:
~ Popcorn
~ Hard candies
~ Hot dogs
~ Raw veggies
~ Hard fruits
~ Whole Grapes
~ Raisins
~ Nuts -
Preschool ( 3 & 4 years )
Nutritional needs:
~ Lean meats
~ Eggs
~ Legumes
~ Grains
~ Fresh/ Lightly processed fruits & Veggies
Foods to avoid:
~ Bologna
~ Spam
~ Sugary cereals
~ Popcorn
~ Hard candies -
School- aged ( 5-12 )
Nutritional needs:
~ Veggies ( 3-5 servings)
~ While grains ( 6-11 servings)
~ Protein ( 2-3 servings)
~ Dairy ( 2-3 servings)
Foods that contain Zinc:
~ Oysters
~Beef
~ Pork
~ Liver
~ Peas
~ Nuts
~ Milk
~ Cocoa
~ Poultry
Foods to avoid:
~ Soda
~ Sugary foods
~ Salty foods
~ Caffine -
Teen- aged ( 13-17 )
Nutritional needs:
~ 2400 calories a day = girls
~ 3200 calories a day = boys
~ 3 cups daily of dairy foods
Foods to avoid:
~ Fast foods
~ Energy drinks
~ High sugar fruit and soda drinks
~ Fried foods
~ Creamy sauces -
Adults ( 18+ )
Nutritional needs:
~ Calcium (to maintain strong bones)
~ 30% of fat daily (to supply energy)
~ Protein
~ Calories for girls = 2200
~ Calories for boys = 2800
Foods to avoid:
~ Salty foods
~ Fast foods
~ Greasy foods
~ Sugary foods -
Older adult (50+)
Nutritional needs:
~ Whole grains
~ Veggies
~ Fruits
~ Fat-free and low fat dairy
~ Protein
Foods to avoid:
~ Uncooked eggs
~ Deli meats
~ Cheeses
~ Raw shellfish
~ Unpasteurized milks (goat and cow)