Child Nutrition

It is the duty of parents to take care of their child nutritional requirement as kids don’t really pay attention to consuming healthy foods that provides essential nutrients required by the body. Nutritional Requirements Fibre: Breakfast should contain rich diet with loads of fiber and other vital nutrients. All plants food such as fruits, vegetables, whole grains, seeds and beans have fiber. Protein: The nutrition requirement of protein of a four- to six-year old child is about 24 grams day and 28 grams for seven- to ten-year-olds. Therefore, daily meals should be of food high in protein content. High protein foods are eggs, milk, yoghurt, cheese, fish, beef and chicken. Calcium: Children in the age group of four- to eight-years need 800mg of calcium per day and 1,300mg for nine- to thirteen-year-old kids. Dairy foods are very high in calcium. Iron: Kids need 10mg of iron every day. Iron can be found in lean meats, poultry, fish, dried beans and whoe grains. Sunlight: It acts as a good source of vitamin D and kids need l5mcg of vitamin D per day. Vitamins: Children in the age group of four to six years need 500mcg of vitamin A, whereas, children in the age group of seven to ten years require 700mcg of vitamin A per day. Vitamin A which helps in improving vision is found in green veggies. Children also need 45mg of vitamin C per day. Blueberries, oranges, kiwi, cantaloupe and strawberries are good sources of Vitamin C.

Adolescent Nutrition

It is the transition period between childhood and adulthood, and a time of life that begins at puberty. Puberty typically occurs between ages 12 and 13 for girls, while for boys, it occurs between ages 14 and 15. Adolescence is one of the fastest growth periods of a person’s life. During this time, numerous body changes occurred due to increased level of hormones. Nutritional health at this stage very is important for supporting the growing body and for preventing future health problems. During puberty, there is an increased demand for energy, protein, minerals, and vitamins due to intense growth. Energy: Additional calories are required to provide energy for growth and activity. Adolescent boys ages 11 to 18 need between 2,500 and 2,800 calories each day, and approximately 2,200 calories for girls. Teens should eat a variety of healthful foods to obtain these calorie needs, such as lean protein sources, low-fat dairy products, whole grains, fruits, and vegetables. Proteins:: Adolescents need between 45 and 60 grams of protein each day for growth and maintenance of muscle. Protein is available in beef, pork, chicken, eggs, and dairy products, and also from certain vegetable sources, including tofu and other soy foods, beans, and nuts. Minerals: During adolescence, about 150 mg of calcium must be retained each day to allow for the increase in bone mass. Female adolescents need higher iron of 15 milligrams each day than boys of 12 milligrams. Iron is required for haemoglobin synthesis and is crucial for expansion of blood volume and for myoglobin needed for muscle growth. As female adolescents lose 0.5 mg of iron per day by way of menstruation, Anaemia and iron deficiency is inclined if this lost iron is not replaced. Beef, chicken, pork, legumes, enriched or whole grains, and leafy green vegetables such as spinach, collards are good sources of iron. Vitamins: Adolescents need plenty of vitamins during their growth spurt. The requirement of B1 (thaimin), vitamin B2 (riboflavin), and vitamin B3 (niacin) rises with increased caloric intake. B-Complex Vitamin is present in whole cereal and pulses, fruits & vegetable. Vitamin C is found in citrus fruits & fresh leafy vegetables. Vitamin A, needed for good vision, is available in green leafy vegetables like spinach, bathua methi etc, and yellow or orange fruits like papaya, mango. Vitamins D, E, K are necessitated for healthy bones, teeth & clotting of blood.

Adult Nutrition

Adult needs a good balanced diet to keep the body fit and to prevent from obtaining diseases. A person can easily gain weight leading to several harmful diseases including obesity if not careful. Therefore a person should aware of the changes in their body composition, as well as nutritional requirements to remain healthy. Making smart food choices early in life and through adulthood can also help reduce the risk of certain conditions such as obesity, heart disease, hypertension, diabetes, certain cancers and osteoporosis. Vitamins and minerals are an important part of nutrition for adults. Vitamins are required by the body in small amounts to regulate metabolism and to maintain normal growth and functioning. Likewise, minerals are vital because they are the building blocks that make up the muscles, tissues, and bones. Some key factors of a healthy diet: >>One should eat wide variety of foods at regular intervals of time. >>Fruits and vegetables are a must to be taken. >>Maintain a healthy body weight to avoid unwanted extra calories. >>Foods should be rich in carbohydrates. >>One should drink plenty of fluids. >>Fats and salt intake should be balanced.

Geriatric Nutrition

As a person ages, physiological changes take place. At this stage, the body fat increases, while the muscle and bone weight decreases. Therefore, nutritional needs also change, and energy requirements are less as the Basal Metabolic Rate (BMR) starts decreasing from the age of 35. To maintain an ideal body weight as per age and body frame, calorie intake should be reduced. Although protein, minerals and vitamins requirements remain unchanged, higher intake of minerals and vitamins especially calcium, iron and B complex vitamins are crucial for the processes of digestion, absorption and utilization.

Basic Nutrition

Proper nutritional planning is a must to sustain a healthy lifestyle besides satisfying our hunger. Therefore, knowledge of nutrition is essential so that people live in the best of their health, improve their abilities, and sustain and enjoy increasingly diverse lifestyle. Major nutrients Nutrients are divided into two parts as macronutrients and micronutrients. All macronutrients provide energy in variable measures, whereas micronutrients, like iron and cobalt, are protective in nature. Some of the major nutrients in food which provide energy and essentials for our continued existence are: Carbohydrates: It is our main source of energy and is recommended that 55-60% of our daily calories should come from complex carbohydrates find in sugar, bread, cereals and vegetables. Proteins: Protein found in meat, fish, pulses, legumes, is essential for body’s growth and development. Nearly 25-30% is recommended for daily intake. Fats: Fat is also an essential component of our diet, especially in childhood, as it helps in brain development. At least 10-15 % of daily calories are suggested, though excessive intake may lead to many health problems. Fat is found in fried foods, cheese, butter, margarine and oils Vitamin and Minerals: Although vitamins and minerals are required in very tiny amount by our body, they are equally essential as other nutrients. Vitamins and minerals are usually known as protective nutrient, as they protect us from several ailments by strengthening our immune system. Vitamin A, B, C, D, E and K are the most common vitamins. Fruits and vegetables are main sources of vitamins. Minerals can be found in varying amounts in a variety of foods such as meat, cereals, fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts. Three main reasons why minerals are important: * building strong bones and teeth * controlling body fluids inside and outside cells * turning the food we eat into energy Essential minerals are: Calcium, iron, salt, magnesium, phosphorus, potassium, sodium and sulphur.

Food and Nutrition

To lead an active and healthy life, we all need adequate food and nourishment. Food, which is essential for survival and growth of human beings, can also lead us to many health risks if not chosen properly. But, before we discuss its beneficiaries and functions, let us define what is Food and Nutrition? Food is made up of any substance, composed of carbohydrates, water, proteins, and fats either eaten or drunk by any animal, including humans to give energy or help build up the body for growth. Nutrition is the process in which you consume food or nourishing liquids, digest and absorb them and use them for health and growth. Also, Nutrition can be defined as a three-part process i.e. consumption, digestion and circulation of the food. The origin of the word ‘nutrition’ is linked to the Latin words ‘nutritionem and nutrire,’ meaning ‘’a nourishing’’ or ‘’to nourish, suckle.’’ As the saying goes, `we are what we eat, ` good nutrition plays a vital role in our wellbeing, helping to keep the mind and the body fit.