NUTRITION THROUGHOUT THE LIFESPAN
surroundings, lots of rest and good sleep
PREGNANCY/ GESTATION
༝ is a period when the fertilized ovum implants itself in
the uterus. Human pregnancy last for the period of
180-266 days (37-40 weeks)
༝ CALORIE-10-20% increase
༝ PROTEIN- Increase of 9.5 gms./ day
༝ Calcium / Phosphorus / Vit. D - 0.5 – 0.9 of the RDA)
༝ Iron -Increase, 700-1000 mg
༝ Iodine- to help the mother and the child prevent
goiter in the future and for brain development
༝ Folic Acid -consume 400 micrograms (0.4 mg) of folic
acid each day
༝ Basal metabolic rate- 6-14 %
༝ Kcal increases – 300kcals/day
LACTATION
༝ Calories – additional 1000 calories, help to produce
milk
༝ Protein – additional of 20 gms., to compensate the
protein lost in milk
༝ Calcium & Phosphorous – Increase of 0.5 mg., to
prevent severe depletion of maternal calcium for milk
production
༝ Iron – additional intake is recommended for blood
lost
༝ Vit. A – additional 2000 IU, needed in the Milk
secretion
༝ Fluids – 8 glasses or more
༝ Diet – intake of meat & veg. soup (tahong,
malunggay)
• Water should not be drunk beyond the level of
natural thirst. It suppresses milk secretion
2. Nutritional State of Mother – Malnutrition and
illnesses (cardiac and kidney diseases, anemia,
beriberi, tuberculosis) can lessen the quantity and
quality of milk
༝ • Emotional & Physical State – relax, pleasant
༝ • Suckling - suckling right after delivery stimulate
milk secretion
༝ • Contraceptives & Drugs – depress milk flow
Advantages of Breast Feeding
༝ COLOSTRUM – thin yellowish fluid secreted during
the first 2 days
༝ 1. Breast milk produces anti bodies, immunity
against diseases
༝ 2. Lactose is higher in breast milk, to produce
beneficial bacteria in the GI tract- 7%
༝ 3. Calcium and Phosphorus level are regulated
༝ 4. Prevents mal occlusion instead (+) with dental
arch
༝ 5. Cow’s milk protein causes allergy 6
༝ 6. Less incidence of lung cancer
༝ 7. Fast return of the uterus to its original size
༝ 8. Easily digested
༝ 9. Convenient and dependable
༝ 10 Safe
༝ 11. Emotional satisfaction between mother & child
Dietary recommendations for lactation
༝ Avoid too much caffeine(tea,cocoa,cola) as this will
pass into breastmilk hyperactivity and sleeplessness
༝ Consume at least 2 l of fluid a day
༝ Avoid spicy food that may alter the taste of
breastmilk
༝ Take vitamin D supplement while pregnant and
breastfeeding.
༝ FREQUENTLY ASKED QUESTIONS
༝ 1. how soon after birth should I put my baby on the
breast?
༝ -start as soon after birth, preferably within 1 hour as
suckling reflex stimulates let down response
༝ 2. HOW OFTEN SHOULD I FEED?
༝ -8-12 times a day including night
༝ 3. HOW LONG SHOULD I LET MY BABY FEED ON
EACH BREAST?
༝ -Let the baby finish the first breast completely,
incomplete emptying of the breast means baby just
drink the foremilk and not the fat dense “ hind milk”
3. My breast are swollen, hard and painful. Is this
normal?
-Breast engorgement, occurring in day 3-5. Feed from
the breast and massage if there is a lump.
INFANCY
Growth – increase in size due to increase in the
number of cells
Development – increase in functional ability
Behavioral Development of a Healthy Baby
༝ 0-1 month suckles & smiles
༝ 2-3 months vocalize & controls head
༝ 4-5 months controls hands & rolls over
༝ 6-7 months sits briefly & crawls
༝ 8-9 months grasps & pulls up
༝ 10-11 months walks with support
༝ 12 months stars to walk alone
༝ Methods of Feeding the Infant:
༝ 1) Breast Feeding
༝ 2) Artificial Feeding – bottle feeding using infant
formula
༝ 3) Mixed Feeding – combination of breast & bottle
༝ Milk Formula:
༝ A) Whole Cows Milk Formula
༝ 1. Powdered whole cow’s milk – milk dried under
controlled condition (Nido, Birch Tree, Anchor Mik)
༝ 2. Full Cream evaporated Milk – whole milk from
which 50-60% of water content has been removed
༝ 3. Recombined milk – skim milk powder
reconstituted to normal fat content of the whole milk
by adding butterfat
༝ 4. Reconstituted milk – process milk to which water
is added to restore its original water content (Frisian
Girl, Alpine)
༝ 1. Sweetened condensed – High in sugar resulting in
very diluted milk formula
༝ 2. Evaporated Filled Milk – cow’s milk from which
butterfat has been removed and replaced with
vegetable oil (94% coconut oil, 6% corn oil)
༝ 3. Skim Milk – butter fat has been removed
4.Acidified Milk – increase digestibility (pelargon)
༝ 5. Completely Modified Milk Formula – Protein &
mineral content are adjusted to resemble human milk
(SMA, S-26, Similac)
༝ 6. Non- cows Milk formula – Soybase for infant’s
allergy to cow’s milk (Sobee, Mullsoy, Isomil)
༝ Note: goat’s milk has also been found effective as
hypoallergenic milk
Baby’s Food During the 1st Year of Life:
Cereal Foods – (3-4 months), milk is still continued
Fruits – (3-4 months), mashed
Vegetables – (3-4 months), mashed (carrots, squash,
sayote,) green leafy vegetables may be mashed and
sieved and mix with other foods.
Eggs – (4- 5 months) , only egg yolk is given
(9-10 months) , can give the whole egg
Munggo – ( 5 months) cooked well and strained
Meat, fish or Poultry – ( 5-6 months) , ground and
strained
Other Foods – custards, puddings, plain ice cream,
plain gulaman or jello
༝ HOW TO GIVE SUPPLEMENTARY FOODS
༝ • Introduce one food at a time
༝ • Give small amounts of foods
༝ • Use thin, soft consistency. Gradually, modify the
consistency
༝ • Never force an infant to eat more of a food he can
takes
༝ • Omit the food if the infant refuse to eat several
times
༝ • slightly seasoned with small amt. of salt
༝ • Variety of foods is important
༝ • don’t show any dislikes for the food
TODDLERS (1-3 Y/O)
 . Avoid battles over food and meals.
 Provide regular meals and snacks.
 Be flexible with food acceptance as toddlers are
often reluctant to try new things. If your toddler
refuses a food, don't make a big deal out of it. Try
again in a few days or weeks.
 Be realistic about food amounts. Portion size should
be about one-fourth the size of an adult portion.
 Limit juice intake. Encourage whole fruit instead.
 Don't use dessert as a reward. Try serving it with the
rest of the food.
 Make the food easy for your toddler to eat:
 Cut food into bite-size pieces.
Make some foods soft and moist.
Serve foods near room temperature.
Use ground meat instead of steak or chops.
Use a child-size spoon and fork with dull prongs.
Seat your child at a comfortable height in a secure
chair.
 Prevent choking by:
o Slowly adding more difficult-to-chew foods.
o Avoiding foods that are hard to chew and/or
swallow, like nuts, raw carrots, gum drops, jelly beans,
and peanut butter (by itself).
o Modifying high-risk foods. Cut hot dogs in quarters,
cut grapes in quarters, and cook carrots until soft.
o Always supervising your child when they are eating.
o Keeping your child seated while eating.
GUIDELINES IN FEEDING
༝ Healthy food choices
༝ The MyPlate icon is a guideline to help you and your
toddler eat a healthy diet. MyPlate focuses on eating
a variety of foods while encouraging the right amount
of calories and fat. The USDA and the U.S. Department
of Health and Human Services have prepared the
food plate to guide parents in selecting foods for
children ages 2 and older. The MyPlate icon is divided
into five food group categories, emphasizing the
nutritional intake of the following:
 Grains. Foods that are made from wheat, rice, oats,
cornmeal, barley, or another cereal grain are grain
products. Examples include wholewheat, brown rice,
and oatmeal. Aim for mostly whole-grains.
 Vegetables. Vary your vegetables. Choose a variety
of colorful vegetables. Include dark green, red, and
orange vegetables, legumes (peas and beans), and
starchy vegetables.
 Fruits. Any fruit or 100% fruit juice counts as part of
the fruit group. Fruits may be fresh, canned, frozen, or
dried, and may be whole, cut up, or pureed. The
American Academy of Pediatrics recommends limiting
juice to less than 4 ounces per day for children 1 to 3
years old.
 -Dairy. Milk products and many foods made from
milk are considered part of this food group. Focus on
fat-free or lowfat products, as well as those that are
high in calcium.
 Protein. Go lean on protein. Choose lowfat or lean
meats and poultry. Vary your protein routine. Choose
more fish, nuts, seeds, peas, and beans.Oils are not a
food group, yet some, like
PRE SCHOOL AND SCHOOLERS (3-5 Y/O)
 Make meals, give regularly scheduled snacks, and
limit unplanned eating.
 Discourage poor behavior at mealtime. Focus on
eating, not playing with food, or playing at the dinner
table.
 Running or playing while eating can cause a child to
choke. Have your child sit when eating.
 Keep offering a variety of foods. Have the attitude
that, sooner or later, your child will learn to eat
almost all foods.
 Make mealtime as pleasant as possible. Don't put
pressure on your child to eat. Don't force your child to
"clean" his or her plate. This may lead to overeating,
which can cause your child to gain too much weight.
Children will be hungry at mealtime if snacks have
been limited during the day.
 Provide examples of healthy eating habits.
Preschoolers copy what they see their parents doing.
If you have unhealthy eating habits, your child will not
learn to eat healthy.
༝ GUIDELINES IN FEEDING
 Try to control when and where food is eaten by your
children by providing regular daily meal times. Include
social interaction and demonstrate healthy eating
behaviors.
 Involve children in the choosing and preparing of
foods. Teach them to make healthy choices by helping
them to pick foods nutritious based.
 Select foods with these nutrients when possible:
calcium, magnesium, potassium, and fiber.
 Most Americans need to cut the number of calories
they consume. When it comes to weight control,
calories do count. Controlling portion sizes and eating
non processed foods helps limit calorie intake and
increase nutrients.
 Parents are encouraged to provide recommended
serving sizes for children.
 Parents are encouraged to limit children’s screen
time to less than 2 hours daily. Instead, encourage
activities with that call for more movement.
 Children and adolescents need at least 60 minutes
of moderate to vigorous physical activity on most days
for good health and fitness and for healthy weight
during growth.
 To prevent dehydration, encourage children to drink
fluid regularly during physical activity and drink
several glasses of water or other fluid after the
physical activity is completed.
RECOMMENDED DIET
༝ The MyPlate icon is a guideline to help you and your
child eat a healthy diet. MyPlate can help you and
your child eat a variety of foods while encouraging the
right amount of calories and fat.
༝ The USDA and the U.S. Department of Health and
Human Services have prepared food plates to help
parents select foods for children age 2 and older.
༝ The MyPlate icon is divided into 5 food group
categories, emphasizing the nutritional intake of the
following:  Grains. Foods that are made from wheat,
rice, oats, cornmeal, barley, or another cereal grain
are grain products. Examples include whole-wheat,
brown rice, and oatmeal. Aim for mostly whole-grains.
 Vegetables. Vary your vegetables. Choose a variety
of colorful vegetables. These can include dark green,
red, and orange vegetables, legumes (peas and
beans), and starchy vegetables.
 Fruits. Any fruit or 100% fruit juice counts as part of
the fruit group. Fruits may be fresh, canned, frozen, or
dried, and may be whole, cut up, or pureed. The
American Academy of Pediatrics recommends no
more than 4 ounces of juice per day for children 1 to 3
years of age, and 4 to 6 ounces per day for children 4
to 6 years of age.
 Dairy. Milk products and many foods made from
milk are considered part of this food group. Focus on
fat-free or low fat products, as well as those that are
high in calcium.
 Protein. Go lean on protein. Choose low-fat or lean
meats and poultry. Vary your protein routine. Choose
more fish, nuts, seeds, peas, and beans.
༝ Oils are not a food group, yet some, like nut oils,
have essential nutrients and can be included in the
diet. Animal fats, which are solid fats, should be
avoided.
༝ Encourage exercise and everyday physical activity
with a healthy dietary plan.
༝ • This is the most difficult stage in feeding a child
since the appetite tapers off corresponding to the
lower rate of growth.
༝ Foods to Give the Pre-School Child:
༝ 1) Mildly flavored foods
༝ 2) Plain foods is acceptable than mixed foods.
༝ 3) Fruits, puddings, custard, ice cream and gelatin
may be given
༝ Sign of Good Nutrition in Pre-School Child
༝ – Alert, vigorous and happy
༝ – Endurance during activities
༝ – sleeps well
༝ – Normal height and weight for age
༝ – Stands erect, arms and legs straight
༝ – Clear, bright eyes, smooth healthy skin, lustrous
hair
༝ – Firm and well developed muscles
༝ – Not irritable and restless
༝ – Good attention
NUTRITION FOR SCHOOL CHILD
༝ Feeding Problems
༝ Limited time for eating
༝ Poor Eating practices
༝ Unbalance program of activities & rest
༝ Recommended Solutions:
༝ allow sufficient time for meals
༝ Encourage child to eat more fruits & vegetables
Provide child withproperly selected snacks Regulate
the activities
༝ Guidance in proper food selection
ADOLESCENT
༝ The best nutrition advise to keep your adolescent
healthy includes encouraging her to:
༝ • Eat a variety of foods
༝ • Balance the food you eat with physical activity
༝ • Choose a diet with plenty of grain products,
vegetables and fruits
༝ • Choose a diet low in fat, saturated fat, and
cholesterol
༝ • Choose a diet moderate in sugars and salt
༝ • Choose a diet that provides enough calcium and
iron to meet their growing body's requirements. 36
༝ ADULTHOOD
༝ Discretionary choices’ are called that because they
are not an essential or necessary part of our dietary
patterns. Discretionary foods are high in kilojoules,
saturated fat, added sugars, added salt or alcohol.
༝ If chosen, they should be eaten only sometimes and
in small amounts.
༝ Examples of discretionary choices include:
༝ • Sweet biscuits, cakes and desserts
༝ • Processed meats and sausages
༝ • Ice-cream, confectionery and chocolate
༝ • Meat pies and other pastries 39
༝ • Commercial burgers, hot chips, and fried foods
༝ • Crisps and other fatty and/or salty snacks
༝ • Cream and butter
༝ • Sugar-sweetened cordials, soft drinks, fruit drinks
and sports drinks
༝ • Alcoholic drinks
༝ Guideline 1:
༝ To achieve and maintain a healthy weight, be
physically active and choose amounts of nutritious
food and drinks to meet your energy needs.
༝ • Older people should eat nutritious foods and keep
physically active to help maintain muscle strength and
a healthy weight.
༝ Guideline 2:
༝ Enjoy a wide variety of nutritious foods from these
five food groups every day:
༝ • Plenty of vegetables of different types and colors,
and legumes/beans
༝ • Fruit
༝ • Grain (cereal) foods, mostly wholegrain and/or high
cereal fiber varieties, such as breads, cereals, rice,
pasta, noodles, polenta, couscous, oats, quinoa and
barley
•
༝ Lean meats and poultry, fish, eggs, tofu, nuts and
seeds, and legumes/beans
༝ • Milk, yoghurt, cheese and/or their alternatives,
mostly reduced fat And drink plenty of water.
༝ Guideline 3:
༝ Limit intake of foods containing saturated fat, added
salt, added sugars and alcohol.
༝ a. Limit intake of foods high in saturated fat such as
many biscuits, cakes, pastries, pies, processed meats,
commercial burgers, pizza, fried foods, potato chips,
crisps and other savory snacks.
༝ • Replace high fat foods which contain
predominately saturated fats such as butter, cream,
cooking margarine, coconut and palm oil with foods
which contain predominately polyunsaturated and
monosaturated fats such as oils, spreads, nut
butters/pastes and avocado.
༝ b. Limit intake of foods and drinks containing added
salt. Read labels to choose lower sodium options
among similar foods.
༝ • Do not add salt to foods in cooking or at the table.
༝ c. Limit intake of foods and drinks containing added
sugars such as confectionery, sugar-sweetened soft
drinks and cordials, fruit drinks, vitamin waters,
energy and sports drinks.
༝ d. If you choose to drink alcohol, limit intake. For
women who are pregnant, planning a pregnancy or
༝ breastfeeding, not drinking alcohol is the safest
option.
༝ Guideline 5:
༝ Care for your food; prepare and store it safely.
༝ Tips For Choosing Nutritious Foods And Drinks
༝ Eating for health and wellbeing is about choosing
foods from the Five Food Groups every day, while
limiting foods that are not essential to our health.
༝ • Plan ahead and stock up on basic nutritious foods
like wholegrain cereals and other grain foods, reduced
fat milk, lentils or other legumes, eggs, and frozen or
canned foods without added sugars or added salt –
this way you can eat at home more often and cook
meals yourself by adding fresh ingredients.
༝ • Choose a variety of types and colors of fresh
vegetables and fruits that are in season.
༝ • Try new ways of cooking with vegetables like
roasting, baking, barbequing and stir-frying.
༝ Add extra vegetables and legumes to your recipes.
༝ • Use fruit for snacks and desserts.
༝ • Lean red meats are important, but a maximum of
455g a week is recommended.
༝ • Include at least 1 or 2 meat-free meals each week –
include eggs, legumes such as beans and tofu, and
nuts and seeds.
༝ • Choose reduced-fat varieties of milk, yoghurt and
cheese
༝ • Include small amounts of foods rich in unsaturated
fats such as oils, spreads, nut butters/pastes and
avocado.
• Drink plenty of water instead of drinks with added
sugars or alcohol.
༝ • Choose carefully when eating out- limit creamy,
commercially baked or fried foods.
༝ • Store unused cooked food in the fridge.
༝ • Older people who have trouble with their teeth,
may prefer softer textured or cooked vegetables and
fruit, finely milled wholegrain cereal foods and dishes
like soups, casseroles or stews.
༝ ELDERLY
༝ NUTRITIONAL PROBLEMS AND INTERVENTIONS
༝ Long standing dietary habits
༝ • Loss of teeth
༝ • Loss of taste and smell

༝ • Loss of neuromuscular coordination

༝ • Physical discomfort

༝ • Economic consideration

༝ • Social Factors

༝ • Psychological factors 51

༝ Nutritional Requirements:

༝ • Energy (calories) – decreases in calories because of

reduced basal metabolic rate and reduce in physical
activities. A decrease of 7.5% intake after 45 yrs. Of
age

༝ • Protein – Protein allowance of 1.12 gms./kg. body

weight is maintained

༝ • Necessary for the prevention and tissue wasting

and susceptibility to diseases

༝ • Minerals (Calcium) – is maintained to prevent

occurrence of osteoporosis

༝ • Iron – Iron allow and for women 50 and above is as

low as 7.0 mg/day

༝ • Vitamins – Vit. C is needed for the absorption of

calcium and iron. Intake of Vit. E to retard cellular
aging.

༝ • B complex – to maintain good appetite

༝ • Water & Fiber – 6-8 glasses a day. To prevent

constipation

༝ Diet Recommendation

༝ 1. Eat good breakfast to start the day

༝ 2. Eat 4-5 light meals a day

༝ 3. Include essential foods (fish, vegetables, fruits)

༝ 4. Eat leisurely in pleasant surroundings

༝ 5. Eat the heaviest at noon

༝ 6. Avoid fatty foods

༝ 7. Avoid coffee

༝ 8. Drink hot milk before going to bed 54