4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

1. 4.02A Keep on Track with GoodNutrition Throughoutthe Life Cycle 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

2. Pregancy Lactation Infancy (0-12 months) Toddler (1-3 years) Preschool (3+ years) School-aged Teen-aged Adults Older Adults (50+ years) The Life Cycles 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

3. Nutritional Needs Increase calories based upon your Doctor’s recommendations. Increase water, folic acid, calcium, iron and fiber. Reduce sodium. Foods to Avoid Avoid caffeine, alcohol, uncooked hot dogs, luncheon meats, soft cheeses, refrigerated meat spreads, refrigerated smoked seafood, raw milk. No more than two meals per week of fish high in mercury. Pregancy 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

4. Lactation • Foods to Avoid • Eat no more than two meals per week of fish high in mercury. • Nutritional Needs • Increase water, calcium, protein, folic acid. • Increase calories based upon body weight. 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

5. Infancy (0-12 months) • Foods to Avoid • Avoid honey or corn syrup. • Beware of choking risks. • Eat no more than two meals per week of fish high in mercury. • Withhold juice until 6 months of age. • Need whole milk for infants up to two years of age. • Nutritional Needs • Breastfeeding is recommended. • When breastfeeding, use Vitamin D supplements. • Increase iron if formula feeding. • Mom needs Vitamin K supplements. • Baby cereal introduced at 4 months of age. • Table food introduced at 8 months of age. 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

6. Toddler (1-3 years) • Foods to Avoid • Eat no more than two meals per week of fish high in mercury. • No hot dogs, nuts, seeds, chunks of meat or cheese, whole grapes, hard, gooey, or sticky candy, popcorn, chunks or peanut butter, raw vegetables, raisins, or chewing gum. • No more than 16-24 ounces of milk or 4-6 ounces of juice/day. • Servings should be ¼ size of adults. • Nutritional Needs • Increase iron. • Introduce new flavors and textures in order to increase the variety of foods. • Increase self-feeding. This becomes an important developmental milestone. 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

7. Preschool (3+ years) • Nutritional Needs • Need same variety of foods as adults but in smaller proportions. • Serve about 2/3 of a serving. • Entice them with foods that are bright in color, to make it more appealing. • Encourage children to try new foods. • Foods to Avoid • Eat no more than two meals per week of fish high in mercury. 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

8. Nutritional Needs Balanced diet Three servings of dairy daily Daily activity based on age, health, body size Foods to Avoid High-sugar snacks Fatty foods School-aged 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

9. Nutritional Needs Eat more carbohydrates. Females need more calcium and iron. Foods to Avoid Avoid fried and saturated fats, excessive salt and sugars. Teens 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

10. Nutritional Needs Follow dietary guidelines for Americans. Foods to Avoid Avoid excessive weight gain and high calorie foods. Adults 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

11. Older Adults (50+ years) • Nutritional Needs • More vitamin B6, B12, and vitamin D and calcium. • Follow dietary guideline daily. • Foods to Avoid • Eat no more than two meals per week of fish high in mercury. • No unpasteurized cheese, raw fish, raw milk, soft cheese, lightly cooked egg, raw meat or poultry or raw sprouts. 4.02A Keep on Track with Good Nutrition Throughout the Life Cycle

12. 4.02F Nutrition and Chronic Conditions 4.02F Nutrition and Chronic Conditions

13. Reducing the Risk Consult a dietitian, nutritionist, or a physician to prescribe one of the following: • a special eating plan. • medical nutrition therapy. 4.02F Nutrition and Chronic Conditions

14. Chronic Conditions affected by Nutrition • The following chronic conditions may be affected by managing ones eating patterns include: • High blood cholesterol • Hypertension/high blood pressure • Obesity • Diabetes • Osteoporosis • Anorexia nervosa • Bulimianervosa • Binge eating 4.02F Nutrition and Chronic Conditions

15. High Blood Cholesterol 4.02F Nutrition and Chronic Conditions • Causes • Eating fatty (saturated fats) foods • Eating high cholesterol foods • Lack of fiber in the diet • Symptoms • Elevated blood pressure • Elevated HDL/LDL levels • Foods to include • Low-fat or fat-free • Whole grains • Lean meats • Fish • Fresh fruits and vegetables • Foods to avoid • Partially hydrogenated oils • Processed snack foods • Highly marbled meats

16. Hypertension/High blood pressure 4.02F Nutrition and Chronic Conditions • Causes • Eating foods with a high sodium content • Eating foods with a high fat content • Low consumption of foods containing calcium, potassium and magnesium. • Symptoms • Elevated heart rate • Shortness of breath with exertion • Foods to include • Low-sodium foods • Fresh fruits and vegetables • Whole grains • Foods to avoid • Highly processed snack foods • Low fiber content • High fat foods

17. Obesity 4.02F Nutrition and Chronic Conditions • Causes • Eating high fat content and low-nutrient dense foods. • Eating oversized portions • Limited physical activity • Inherited genetic traits • Symptoms • Increased health problems • Elevated BMI rating • Foods to include • Smaller portions • Reduced-fat or fat free • Whole grains • Fish • Fresh fruits and vegetables • Foods that Impact • Highly processed snack foods • Low-fiber content • High-fat foods

18. Diabetes- Type II 4.02F Nutrition and Chronic Conditions • Causes • Eating foods high in sugar • Excessive body weight • Low consumption of fiber • Symptoms • Excessive thirst • Fatigue • Foods to include • Low-sugar and sugar-free • Protein foods • Whole grains • Reduced-fat and fat-free • Foods to avoid • Foods that are high in sugar • Foods that are high in carbohydrates

19. Osteoporosis • Causes • Lack of calcium and exercise • Symptoms • Brittle bones or bones that break easily • Hormonal changes • Deficiency of vitamin D • Foods to include • Calcium and vitamin-rich foods • Foods high in phosphorous • Dark green leafy vegetables • Foods to avoid • Caffeine • Soft drinks • Alcohol • Tobacco products 4.02F Nutrition and Chronic Conditions 19

20. Anorexia Nervosa • Causes • An unrealistic body image • Peer pressure to be thin • Symptoms • Eating rituals • Extensive exercise • Obsession with dieting 4.02F Nutrition and Chronic Conditions

21. BulimiaNervosa • Causes • Guilt associated by over eating • The need to control weight by any means. • Symptoms • Tooth decay • Blistered hands • Ruptured esophagus 4.02F Nutrition and Chronic Conditions

22. Binge Eating • Causes • Feeling depressed • Guilt • Symptoms • Consuming 3000 to 5000 calories and day • Excessive weight gain 4.02F Nutrition and Chronic Conditions

23. So Where Do Extra Calories Come From? 4.02J Where Do Extra Calories Come From?

24. Condiments • Regular butter and margarine has 112 calories per tablespoon. • Use reduced fat tub or liquid margarine. • Fat-free and low-sugar alternatives – jelly, jam or apple butter. • Salad dressings account for 100 calories per tablespoon and 10 grams of fat. • (Fat- free or low-fat salad dressings or oil and vinegar are good alternatives) 4.02J Where Do Extra Calories Come From?

25. Sugar Filled Drinks • There are 140 calories in one 12 oz. can of soda. • Alternatives: • Substitute diet drinks, water, or flavored waters with fruit. • Cut down on sugar in tea or substitute artificial sweeteners. Drink unsweetened tea. – possible 773 calories saved. 4.02J Where Do Extra Calories Come From?

26. Use low fat or non-fat dairy products • Cut Calories by using: • reduced fat cheese • reduced fat or non-fat milk • non-fat or reduced fat cream cheese, sour cream and cottage cheese 4.02J Where Do Extra Calories Come From?

27. High-Fat Sweets and Desserts • Eat in moderation. • Do not deprive yourself from an occasional treat. • Do not buy sweets when you shop. • Eat half of the serving. 4.02J Where Do Extra Calories Come From?

28. Why do some foods make me sick? 4.02R Foods I Most Wanted • Food sensitivities fall into two classifications these include: • food allergies • food intolerance

29. Food Allergies 4.02R Foods I Most Wanted • The FDA now requires that all food allergens be clearly identified on food labels. • Foods that are common food allergens include: • Milk • Eggs • Peanuts • Wheat • Soy • Shellfish

30. Food Intolerance 4.02R Foods I Most Wanted • a physical reaction to food but does not involve the immune system. An intolerance usually is a less serious digestive problem and may include: • Lactose intolerance (milk) • Gluten intolerance (wheat protein)