Name : Gloria Elshaday Marpaung

Class : DIV-IIB

NIM : P01031220057

Subject : English
Lecturer : SIR HORAS PANJAITAN,S.Pd, M.Pd

DIET FOR CHILDREN, ADOLESCENTS AND OLD AGE.

Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the
same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children,
however, need different amounts of specific nutrients at different ages.
So what's the best formula to fuel your child's growth and development? Check out these
nutrition basics for girls and boys at various ages, based on the latest Dietary Guidelines for
Americans.
Consider these nutrient-dense foods:

 Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and
unsalted nuts and seeds.
 Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather
than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added
sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its
own juice, meaning it's low in added sugar. Keep in mind that one-quarter cup of dried fruit
counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute
extra calories.
 Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a
variety of vegetables, including dark green, red and orange, beans and peas, starchy and
others, each week. When selecting canned or frozen vegetables, look for options lower in
sodium.
 Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or
brown or wild rice. Limit refined grains such as white bread, pasta and rice.
 Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk,
yogurt, cheese or fortified soy beverages.
Aim to limit your child's calories from:

 Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and
milk, are not added sugars. Examples of added sugars include brown sugar, corn
sweetener, corn syrup, honey and others. Check nutrition labels. Choose cereals with
minimal added sugars. Avoid drinks with added sugars such as soda and sports and energy
drinks.
 Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources
of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace
saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E.
Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans
fats by avoiding foods that contain partially hydrogenated oil.
 Sodium. Most children in the U.S. have too much sodium in their daily diets. Encourage
snacking on fruits and vegetables instead of chips and cookies. Check nutrition labels and
look for product low in sodium.
Nutritional Needs of Adolescents
Nutrition Issues in Adolescent Health :
 Cardiovascular and cancer disease risk
 Osteoporosis and bone mineralization
 Overweight and obesity
 Diabetes
 Eating disorders

Daily food intake in adolescents

 Protein, Adolescent protein requirements are influenced by the amount of protein
needed to maintain the existing lean body mass, plus the allowance for the amount
needed to increase lean body mass during puberty.
 Carbohydrates The recommended daily allowance of carbohydrates for adolescents
 is 130g / day or 45-65% of daily energy needs.
 Fruits, vegetables and whole grains should make up the bulk of this intake
 Fiber is important for normal bowel function and may play a role in the prevention
 of chronic diseases such as cancer, chronic artery disease, and diabetes.
 fats, acids for normal growth and development Two-thirds of adolescents meet
 recommendations for total and saturated fat.
 Calcium requirements and absorption rates are higher during adolescence than any
 other time except infancy.
 Iron, a fast linear growth rate, an increase in blood volume, and the onset of
 menarche increase adolescent iron requirements.
Nutritional Needs of Old age
 Nutritional well-being is essential to achieve successful ageing and ensure older
 adults independence and quality of life
 Sub-clinical intakes of energy, calcium, vitamin D, vitamin B6 and zinc are
 common
 Low energy intake is most prevalent, and this impairs an individuals ability to
 meet requirements for essential nutrients
 Older people are encouraged to consume a nutritionally balanced, nutrient dense
 diet containing a variety of foods in moderation
 Increasing need for new functionally enhanced foods to complement existing diet
Ages 2 to 4: Daily guidelines for girls

Calories 1,000-1,400, depending on growth and activity level

Protein 2-4 ounces

Fruits 1-1.5 cups

Vegetables 1-1.5 cups

Grains 3-5 ounces

Dairy 2-2.5 cups

Ages 2 to 4: Daily guidelines for boys

Calories 1,000-1,600, depending on growth and activity level

Protein 2-5 ounces

Fruits 1-1.5 cups

Vegetables 1-2 cups

Grains 3-5 ounces

Dairy 2-2.5 cups

Ages 5 to 8: Daily guidelines for girls

Calories 1,200-1,800, depending on growth and activity level

Protein 3-5 ounces

Fruits 1-1.5 cups

Vegetables 1.5-2.5 cups

Grains 4-6 ounces

Dairy 2.5 cups

Ages 5 to 8: Daily guidelines for boys

Calories 1,200-2,000, depending on growth and activity level

Protein 3-5.5 ounces

Fruits 1-2 cups

Vegetables 1.5-2.5 cups

Grains 4-6 ounces

Dairy 2.5 cups

Ages 9 to 13: Daily guidelines for girls

Calories 1,400-2,200, depending on growth and activity level

Protein 4-6 ounces

Fruits 1.5-2 cups

Vegetables 1.5-3 cups

Grains 5-7 ounces

Dairy 3 cups

Ages 9 to 13: Daily guidelines for boys

Calories 1,600-2,600, depending on growth and activity level

Protein 5-6.5 ounces

Fruits 1.5-2 cups

Vegetables 2-3.5 cups

Grains 5-9 ounces

Dairy 3 cups

Ages 14 to 18: Daily guidelines for girls

Calories 1,800-2,400, depending on growth and activity level

Protein 5-6.5 ounces

Fruits 1.5-2 cups

Vegetables 2.5-3 cups

Grains 6-8 ounces

Dairy 3 cups
Ages 14 to 18: Daily guidelines for boys

Calories 2,000-3,200, depending on growth and activity level

Protein 5.5-7 ounces

Fruits 2-2.5 cups

Vegetables 2.5-4 cups

Grains 6-10 ounces

Dairy 3 cups