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Lifecycle Nutrition Overview

This course supplement to Module 4 covers specific nutrients of concern across the lifecycle.

Weve already covered food-based sources of the nutrients in module 2, but here, as we review
them, well also go into why each is of concern at different lifecycle stages.

Many of the nutrients of concern repeat across different life stages. You'll also see them come
up as nutrients of concern for a vegan lifestyle in Module 5.

Pregnancy/Lactation Nutrients of Concern

Folic Acid
Folic acid is necessary for proper neural tube development in the fetus and intake is very
important for expectant mothers. In the US, flour is fortified with folic acid to reduce risks of
neural tube defects.
Some women may choose to include a supplement or increase consumption of food sources of
folic acid (lentils, spinach, fortified cereals, etc.) to build up stores before pregnancy to reduce
risks of birth defects since deficiencies may occur early on in pregnancy.

Iron
Due to increased blood volume that occurs with pregnancy, iron needs are elevated. Iron
deficiency during pregnancy may increase the risk of premature birth, low birth weight, and
post-partum depression.

Calcium
Without adequate dietary calcium to support fetal bone mineralization, the body may borrow
calcium from the mothers bones to meet the fetuss needs. This, in turn, may increase the
mothers risk for osteoporosis later in life. Remember that Vitamin D helps the body to utilize
calcium and absorb calcium consumed in the diet.

Omega-3 Fatty Acids
Omega-3 fatty acids help support neurological development in the fetus. In fact, adequate
Omega-3 fatty acids during gestation may facilitate learning later on in life. Eggs fortified with
Omega-3s, walnuts and flaxseeds are vegetarian sources that can help meet needs.

Energy Needs/Calories
During pregnancy and breastfeeding, energy needs are increased, but not as high as some
media outlets may lead us to believe. See below for approximate increased energy needs which
usually can be met by having an extra snack or eating slightly larger portions at meal times.
1st trimester: 0-100 extra kcal/day
2nd trimester: 300 extra kcal/day
3rd trimester: 450 extra kcal/day
Breastfeeding: 400-500 calories per day. Breastfeeding mothers should also focus on
hydration.

Infancy Nutrients of Concern

Infants have the highest energy needs per kilogram due to the rapid growth they experience
during their first year of life. Breastfeeding provides infants with the proper ratio of protein,
carbohydrates and fat and, if possible, is the recommended form of feeding for at least the first
6 months of life. As the majority of infant nutrition is obtained via breast milk or formula, we
wont spend more time in this course on infant nutrition.

Childhood & Adolescence Nutrients of Concern

Children and adolescents need more nutrient-dense foods in proportion to their size than
adults. Since they are rapidly growing, they also need adequate stores of the following
nutrients to support this growth.

Calcium
Calcium is needed for adequate mineralization and maintenance of growing bones in children.
We all know that dairy is a source of calcium, but there are plenty of plant-based sources as
well including white beans dried figs, bok choy, kale, turnip greens, fortified soymilk, and tofu

Vitamin D
Vitamin D is needed for calcium absorption and bone health. Sources: Fortified milk, cereal,
yogurt, egg yolks, some mushrooms, sunlight

Iron
As childrens bones and muscles grow, so does their blood volume. Iron is essential for red
blood cell production to support this blood volume expansion. Lack of iron in the body can also
lead to fatigue which may affect behavior, mood and attention span. Sources: legumes, whole
grains, eggs, leafy greens, enriched breads.

Fiber
Diets low in fiber may increase the incidence of obesity later in life. Also, lack of fiber can lead
to constipation. This can be especially troubling for a child as gastrointestinal issues can be
difficult to communicate. Sources: fruits and vegetables, whole grains, beans, legumes, nuts,
seeds

Zinc
Zinc is essential for growth, wound healing, and a healthy appetite. Plant-based sources:
legumes, nuts, seeds, oatmeal

Sugar
Sugar is a nutrient of concern for children and adolescents not because they need more of it,
but because they need less of it. During this life stage, preference for sweet foods and access to
processed foods may increase risk of obesity, dental caries/cavities and Type 2 Diabetes. Sugarladen foods may also displace more nutrient-dense options leading to deficiencies over time

Older Adults Nutrients of Concern

Protein
Adequate protein intake helps preserve lean muscle mass in older adults. Sarcopenia, a
condition in which fat mass and visceral fat increase while lean muscle mass decreases is
common in older adults. Protein consumption remains a focus at each meal or snack, as it is an
important step for helping to ensure lean muscle mass doesnt deteriorate.

Vitamin B12
Adults over 50 dont absorb B12 as efficiently due to a reduction of gastric intrinsic factor in the
stomach. Intrinsic factor is a protein made by the cells in the stomach lining that enables the
body to absorb B12. As an adult body becomes less efficient at absorbing B12, an individual
needs to consume a larger amount in the diet or consider supplementation.

Vitamin D
Older adults are at risk of vitamin D deficiency for two reasons. First, older adults tend to be
outside less, which means their bodies have less opportunity to synthesize the vitamin from
Second, the age process makes skin cells less efficient at converting sunlight to vitamin D. Older
adults should focus on eating foods high in Vitamin D or even consider a supplement.

Older Adults: Unique Nutrition Challenges

Older adults face two special nutrition challenges that come with the aging process. These need
to be considered when planning meals.

Dentition and Difficulty Swallowing
Difficulty swallowing (dhyphagia) caused by physiologic reductions in muscle mass and
connective tissue can make eating difficult or painful. Tooth loss or reduced dentition can also
make consuming hard, crunchy or chewy foods especially difficult. This means food textures
may need to be modified think pureing solid items like vegetables or thickening thin liquids
to promote improved swallowing and reduce choking risks.

Decreased Thirst Mechanism
Dehydration is more common among the elderly due to a decreased thirst sensation. Often,
older adults need to be reminded to stay hydrated as they wont feel thirsty as often as
younger adults do. Hydrating foods like soups, fruits, and vegetables can help contribute to
fluid requirements.

Dry Mouth
Older adults are also more likely to suffer from xerostomia or dry mouth. This means that
chewing hard, crunchy or dry foods may be difficult and pose a choking hazard. Moist foods
will be easier and safer for someone with xerostomia to consume.