Exam 2 Diet through the life cycle

exam 2 chapters 10 and 11

Underweight

Below 5th percentile

Healthy/ideal weight

5th to less than 85th percentile

Overweight

85th to less than 95th percentile

Obesity

95th percentile or higher

BMI Rebound

The point when BMI reaches its lowest level and begins increasing again during childhood.

Typically, around ages 5–6.

Early “ “ is associated with an increased risk of overweight and obesity later in life.

Neophobia

Fear or reluctance to try unfamiliar foods. Common in young children.

Food Jags

When a child wants to eat the same food repeatedly for a period of time and refuses other food.

Impact of mothers eating behaviors

Children learn eating habits by observing their parents. Mothers who model healthy eating can encourage children to try nutritious foods. Pressuring children to eat may create negative associations with food. Parents should model balanced eating behaviors.

Divisions of responsibility in feeding

Parent decides: What foods are offered, when meals occur, and where meals are eaten.

Child decides: Whether to eat and how much to eat.

Iron for children(Heme) Iron

Found in animal foods beef, chicken, turkey, and fish

Iron for children(non-heme)

Beans, spinach, fortified cereals, lentils

Enhancing iron absorption:

Vitamin C increases the absorption of non-heme iron.

Examples: Eating iron-fortified cereal with strawberries or spinach with oranges.

Nutrition for constipation (fiber)

Adds bulk to stool and helps promote regular bowel movements.

Nutrition for constipation (Fluid)

Helps soften stool and makes it easier to pass.

High fiber foods

Whole grains, fruits, vegetables, oatmeal, beans, pears, apple skin

Nutrition for bone health: Calcium

Helps build and maintain strong bones and teeth.

Important for bone growth during childhood.

Calcium rich foods

Dairy products, fortified plant-based milk, calcium fortified orange juice

Vitamin D

• Helps the body absorb calcium.

• Supports bone growth and mineralization.

Sources:

• Sunlight exposure

• Fortified milk

• Fatty fish

• Egg yolks

Sunlight helps the body produce

vitamin D, but food sources and supplementation may also be necessary.

Nutrition for Dental health

Calcium: Strengthens teeth

Phosphorus: Helps strengthen tooth enamel

Vitamin D: Helps calcium absorption

Fluoride: Strengthens enamel and protects against cavities.

Foods that contribute to cavities

Candy, cookies, cakes, Sugary drinks, Sticky sweets

How cavities develop:

Bacteria in the mouth feed on sugars and carbohydrates.

Bacteria produce acids.

Acids attack and weaken tooth enamel.

Repeated acid exposure causes tooth decay and cavities.

Interpreting Body Composition BMI

BMI is used to assess weight relative to height, but it does not directly measure body fat.

BMI Challenges:

Does not distinguish muscle from fat.

Does not show where fat is distributed.

Children develop at different rates.

A muscular child may have a higher BMI without having excess body fat.

percentiles should be used rather than adult BMI categories.

BMI-for-age

Growth hormone (GH)

Stimulates bone and tissue growth.

Thyroid hormones:

Regulate metabolism and support normal growth and development.

Insulin

Helps cells use glucose and supports growth.

Sex hormones

Estrogen and testosterone contribute to puberty and physical development.

Pressuring children to eat certain foods or finish everything on their plates can:

Create negative feelings toward food.

Cause children to ignore hunger and fullness cues.

Increase resistance to trying certain foods.

Lead to unhealthy eating behaviors.

Food rewards:

Using sweets as rewards can make less nutritious foods seem more desirable.

Children may begin associating healthy foods with punishment or less enjoyable experiences.

Can create emotional connections with food.

May encourage children to eat when they are not hungry

. Can contribute to emotional eating.

Food insecurity

occurs when a household does not have consistent access to enough food because of limited resources.

Food insecurity consequences

Poor academic performance.

Difficulty concentrating.

Increased irritability.

Poor growth and development.

Nutrient deficiencies.

Increased risk of health problems.

School Breakfast program

Provides nutritious breakfasts to students.

Helps students meet nutritional needs.

Supports concentration and academic performance.

National School Lunch Program

Provides nutritionally balanced lunches.

Helps children receive essential nutrients.

Supports healthy growth and development.

Smart snacks in schools

Establishes nutrition standards for foods and beverages sold at school.

Limits calories, fat, sugar, and sodium.

Encourages healthier snack options.

My plate

is a visual guide that promotes balanced eating using five food groups.

The five food groups are

Fruits

Vegetables

Grains

Protein

Dairy

Main recommendations of my plate

Make half your plate fruits and vegetables.

Make half your grains whole grains.

Choose lean protein.

Include dairy or fortified alternatives.

Choose a variety of foods.

Children ages 1-13

need 600 IU (15 mcg) of vitamin D daily.

Vitamin D helps:

Absorb calcium.

Build strong bones.

Support bone mineralization.

Children ages 4-8 need

1,000 mg of calcium daily

Health benefits of physical activity for children

Strengthens bones and muscles.

Supports cardiovascular health.

Helps maintain a healthy weight.

Improves coordination and flexibility.

Supports mental health.

Promotes healthy growth and development/

Children and adolescents ages 6–17

should get at least 60 minutes of physical activity daily that include aerobic daily, muscle strengthening, activities at least three days a week,bone-strengthening activities at least 3 days per week.

Nutrition needs for highly active children

Adequate calories to support activity and growth.

Carbohydrates for energy.

Protein for muscle growth and repair.

Healthy fats.

Adequate fluids and electrolytes.

Vitamins and minerals to support development.

Puberty

is the physical process that occurs as a child develops reproductive capacity.

Puberty is measured using

Tanner Stages (Sexual Maturity Ratings), which range from 1–5.

Stage 1: Prepuberty.

Stage 2: Beginning of puberty.

Stage 3: Continued physical development.

Stage 4: Further development toward sexual maturity.

Stage 5: Full sexual maturity.

Gonadarche

The first visual signs of puberty.

Puberty timing

Boys generally reach puberty about 2 years later than girls.

Girls take approximately 4 years to progress from Stage 2 to Stage 5.

Boys take approximately 3 years.

Puberty changes in body composition

Adolescents gain approximately 50% of their adult weight around puberty.

Body composition changes because of gonadal steroid hormones and growth hormone.

Girls experience peak weight gain before their growth spurt.

Girls generally develop a higher percentage of body fat.

Boys develop more lean body mass and muscle.

By adulthood:

Women average approximately 25% body fat.

Men average approximately 13% body fat.

Men have approximately 150% of the lean body mass of women.

Changes in metabolism and growth

Energy needs increase because of rapid growth and development.

Protein needs increase during periods of rapid height growth.

Adolescents need adequate carbohydrates, fats, and protein to support growth.

Growth Spurt:

Girls reach peak height velocity around 11.5 years.

Boys reach peak height velocity around 13.5 years.

Boys generally have a more rapid growth spurt.

Meal Skipping:

Wanting to sleep longer.

Lack of time.

Busy schedules.

Trying to lose weight.

Most commonly skipped meal amongst adolescents is

breakfast

Consequences of meal skipping

Disturbances in appetite regulation.

May cause overeating at later meals.

May lead to inadequate overall food intake.

Reduced overall diet quality.

Nutrition for Bone Mineral Density importance during adolescence

Bone mass doubles during puberty.

Approximately 90% of peak skeletal mass is reached by age 18 in healthy adolescents.

Adolescence is an important period for building strong bones.

Establishing healthy habits during this time helps reduce future bone problems.

Nutrients that promote bone mineral density

calcium and vitamin

Limit “ “ consumption and maintain adequate micronutrient intake to support bone health.

carbonated beverage

Lacto-vegetarian

Dairy products, but no meat, fish, or eggs

Lacto-ovo-vegetarian

Dairy products and eggs, but no meat or seafood

Pescatarian

Fish and seafood; may also include eggs and dairy

Vegan

Excludes all animal products

Adolescents following vegetarian or vegan diets may be at risk for deficiencies in:

Vitamin B12

Vitamin D

Calcium

Iron

Omega-3 fatty acids

Adolescents following vegetarian or vegan diets may be at risk for deficiencies in: Vitamin B12, Vitamin D, Calcium, Iron, Omega-3 fatty acids because:

Plant-based iron has lower bioavailability than heme iron from animal foods.

Avoiding dairy can reduce calcium and vitamin D intake.

Avoiding animal products can increase the risk of vitamin B12 deficiency

Iron for adolescents needs to be increased:

because of rapid growth and development. Specifically important for girls because of menstrual blood loss.

Signs of iron deficiency

Fatigue

Weakness

Reduced energy

Impaired immune function

Sources of iron

beef, chicken, turkey, fish

Non-heme iron:

Spinach

Beans

Lentils

Fortified cereals

Vitamin C increases the absorption of

non-heme iron

Folate

is a B vitamin needed for DNA synthesis, cell division, and protein synthesis.

Adolescents have increased folate needs becasue of

rapid growth

Folate recommendation is

600 mcg daily

Macronutrients

Carbohydrates, protein,and fat

Carbohydrates

Provide energy for exercise and support increased training intensity.

Promote recovery.

Help maintain blood glucose levels.

Glycogen loading (Carbohydrate loading)

Increasing carbohydrate intake before exercise.

Helps delay fatigue and improve athletic performance.

Muscle recovery

Carbohydrates replenish muscle glycogen stores.

Protein supports muscle tissue synthesis and repair.

Consume carbohydrates within 30–60 minutes after exercise to promote recovery.

Protein

Supports muscle glycogen recovery, muscle tissue synthesis, and immune function.

Adolescent athletes may need 1–1.6 g/kg of body weight daily.

Fat

Provides energy during low-to-moderate intensity exercise.

Helps absorb fat-soluble vitamins (A, D, E, and K).

Supports immune function.

Emphasize polyunsaturated fats (omega-3 and omega-6) and avoid trans fats

Timing of nutrition

Timing	Recommendations
Before exercise	High carbohydrate, low fat, approximately 25% of calories from protein.
During exercise	For events lasting 60+ minutes, consume carbohydrates and electrolytes to sustain energy.
After exercise	High carbohydrate, moderate protein, lower fat and fiber. Eat within 30–60 minutes.

Timing of nutrition cont’d

Consider eating every 3 hours to prevent energy deficits.

During exercise, drink 5–9 oz of fluid every 15–20 minutes.

Sports drinks containing carbohydrates and electrolytes can help during prolonged exercise.

Micronutrients (Higher nutrient demands)

Nutrient Why demand increases

Iron Higher needs in female athletes and runners due to menstruation and heel strike.

Vitamin D Higher needs with indoor training, competition, and cold climates.

Vitamin B12 Higher demand for energy production.

Calcium Supports bone health and recovery.

Magnesium Supports muscle contraction.

Antioxidants Support recovery.

What athletes are at greater risk for deficiencies?

Female athletes: Increased iron needs because of menstruation.

Runners: Iron losses associated with heel strike.

Indoor athletes: Increased vitamin D needs due to limited sun exposure.

Athletes training in cold climates: Increased vitamin D needs.