Chapter 12 Life Expectancy

WHY LIFE-STAGE NUTRITION MATTERS

Bodies change constantly → nutrient needs shift with growth, development, aging.

Early nutrition

long-term health benefits (“compound interest”). Establishes healthy eating skills + long-term habits.

Growth slows after

infancy

Typical yearly gains:

 5.5–7.5 inches & 9–11 lbs

Macronutrient Needs Carbs:

(45–65%)

• Main energy for play, movement, brain.

• Whole grains, fruits, veggies, dairy.

Macronutrient Needs Protein:

(5–20%)

• Muscle, tissue, immune system.

• Eggs, poultry, beans, dairy.

Macronutrient Needs Fat:

(30–40%)

• Still high because brain development needs it.

• Healthy fats: avocado, nut butters, oils.

Micronutrient needs Iron:

brain development, prevents anemia.

Micronutrient Needs Calcium & Vitamin D:

bone growth.

Toddler Eating Behavior=

Normal-

• High taste sensitivity (bitter/sour stronger).

• Sensory overload: textures, temps, smells.

Neophobia:

fear of new foods.

Small stomach →

small portions.

Taste Learning:

• Repeated exposure (15–20x).

• Routine preferred.

• New food + safe food pairing.

CHILDHOOD NUTRITION (School-Age) Why It Matters:

• Higher energy needs for growth + activity.

• School + peers influence eating habits.

• Building lifelong patterns.

Key Nutrients:

• Protein + whole grains → focus & activity.

• Fiber → digestion.

• Calcium + Vitamin D → bone “savings account.”

• Micronutrients for cognition & immunity.

Common Problems

• Too many sugary foods/drinks.

• Low fruits + veggies.

• Low fiber.

• Micronutrient deficiencies (A, Ca, Fe, Zn).

What Actually Helps (vs performative stuff) NOT helpful:

dye bans, trendy ingredient fear.

What Actually Helps (vs performative stuff) Helpful:

• Better school meals

• Nutrition education

• Limit sugary drinks

• Improve access to fresh foods

• Support parents’ feeding practices (Division of Responsibility)

Why Feeding Kids Matters

1. Better learning + behavior.

2. Prevent long-term health issues.

3. Strong brain development.

FOOD INSECURITY (Childhood Impact) What It Looks Like:

Cutting meal size, skipping meals.

FOOD INSECURITY (Childhood Impact) Short term:

• Poor growth

• Weak immunity

• Chronic stress

FOOD INSECURITY (Childhood Impact) Academic Effects:

• Lower math/reading scores

• Grade repetition

• Lower high school graduation

FOOD INSECURITY (Childhood Impact) Long-Term:

• Poor adult readiness (physical, mental, social).

• 16 million kids affected.

Policy Priorities

1. Whole-food patterns

2. Real food literacy

3. Improve early life nutrition

4. Address cost, access, culture

PUBLIC NUTRITION PROGRAMS: NSLP + SNAP Why They Matter:

• School meals = 1/3 of daily nutrient needs.

• Associated with better diets + more veggies.

• Reduce household stress.

• Every $1 SNAP → boosts $1.50–$1.80 economic activity.

• Helps break poverty/poor health cycles.

• Fraud ~1% (very low).

ADOLESCENCE Nutrient Needs Increase:

• Energy needs high from puberty + activity.

• Protein for muscle + immune function.

• Calcium/Vit D for bone mass (90% formed by late teens).

• Iron (especially menstruating teens).

• Omega-3s for brain/mood.

• Fiber + electrolytes (esp. potassium).

Adolescent Concerns

• Skipped meals, irregular eating.

• Social media misinformation.

• High UPF + sugary drinks.

• Low fruits/veggies.

• Energy drink overuse.

• Body image issues, dieting, restriction.

• Sleep deprivation.

Adolescent Growth Patterns

• Girls: growth spurt 10–11, menarche = near final height.

• Boys: 12–13, continue growing into early adulthood.

• 20–25% height increase in puberty.

Normal Adolescent Weight Changes

• 15+ lbs expected gain.

• 30–40 lbs between 11–14.

• 40–60 lbs throughout puberty.

Why Childhood/Teen Weight Is Complex

• Genetics (40–70%).

• Hormones (ghrelin/leptin).

• Brain reward system.

• Prenatal & early life factors.

• Stress, sleep, trauma.

• Food environment & marketing.

• Access to safe play spaces.

Why Diets Are NOT Recommended

• Don’t work long-term → regain weight.

• Restriction → bingeing, obsession.

• Raises anxiety, depression, eating disorders.

• Yo-yo dieting increases inflammation.

• Focus should be on habits, not dieting.

Weight Stigma Example Georgia Strong4Life Campaign

• Shame-based messaging → backfired.

• Increased stigma, no behavior change.

What Actually Helps With Weight Stigma

• Focus on routines, balanced meals, fun activity.

• Consistent sleep.

• Reduce sugary drinks slowly.

• Improve environment (school meals, safe play).

• Support caregivers.

• Body-neutral language.

Adolescent Brain

• Poor impulse control.

• Higher reward sensitivity.

• Low key prone to nutrient gaps → impacts mood + risk for brain disorders.

Aging Trends

• Aging = cellular/tissue changes.

• Biological age influenced by lifestyle.

• 65+ fastest-growing age group.

DIGESTION & AGING Changes

• Dry mouth → harder to chew/swallow.

• Dysphagia → food “stuck.”

• Low stomach acid → poor absorption of Ca, Fe, folate, B12.

• Aging gut → less diverse bacteria, more inflammation.

• Weaker gut immunity → appetite drops.

• More lactose intolerance.

OLDER ADULTS (Nutrient Needs) Body Comp/Energy

• Less lean mass → lower energy needs.

• Basal metabolic rate drops.

• CHO + fat needs drop slightly with age.

Micronutrients

• More: Calcium, Vitamin D.

• Less: Iron.

• High concern: B12, B6, folate.

• Zinc stays same.

SARCOPENIA What It Is:

Muscle mass, strength, function loss with age.

 SARCOPENIA Why It Matters:

Falls, frailty, disability, loss of independence.

SARCOPENIA Prevention:

• Protein 20–30g per meal.

• Leucine-rich foods.

• Vitamin D.

• Omega-3s.

• Adequate calories.

ADULT NUTRITION FOCUS AREAS

1. Chronic Disease Prevention

• Heart disease, diabetes, hypertension, cancers.

• Whole-food patterns > dieting.

• Limit UPFs, sugar, sodium.

ADULT NUTRITION FOCUS AREAS

2. Nutrient Density

• Prioritize fiber, healthy fats, vitamins, minerals, protein.

• “Add in” method: add color, add protein, add fiber.

ADULT NUTRITION FOCUS AREAS

3. Lifestyle Integration

• Realistic meals for busy adults.

• Meal planning + prep.

• Sleep + stress impact hunger hormones.

• Movement boosts mood + metabolism.

• Consistency > perfection.