Nutritional diet for different age groups

What is a Nutritious diet for different age groups? Is your family getting a proper nutrition diet?

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29.07.2021

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Hello everyone, I hope you all are fine.

My name is Megha and I'm from the Grand Canyon.

Team name: The Grand Canyon

There are five members in my team including me.

Members:-

Megha kashyap

Aarti

Aditya

Shubham

Sayma

And We are here to talk about nutritious diets for different age groups and whether we will find our family getting a proper nutrition diet or not.

So let's start with the introduction

Introduction:-

Firstly, I want to tell you what a healthy nutritious diet.

What is a healthy nutritious diet for different age groups? Is your family getting a proper nutrition diet?

A healthy diet is a diet that helps maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate food energy.

The nutritional requirements of the human body change as we move through different life stages.

A varied diet that includes plenty of nutrient-dense foods is recommended for everyone, regardless of age.

To meet your body’s regular nutritional needs, you should consume:

a wide variety of nutritious foods, vegetables, fruits.

water on a daily basis.
essential fatty acids from foods such as oily fish, nuts, avocado.
Fat-soluble and water-soluble vitamins.
essential minerals such as iron, calcium and zinc

And the next point is Food Group:-

A food group is a collection of foods that share similar nutritional properties or biological classifications.

There are mainly 5 food groups//as shown in the picture below.

👇 your body needs to consume

Now the next point is Food pyramid:-

A food pyramid is a representation of the optimal number of servings to be eaten each day from each of the basic food groups. The first pyramid was published in Sweden in 1974. The 1992 pyramid introduced by the //United States Department of Agriculture was called the "Food Guide Pyramid" or "Eating Right Pyramid". It was introduced in 1992.

Executive summary:-

Now, I'm going to tell you about different nutrition diets according to different age groups. By the help of executive summary.

Different ages is.

Babies - for birth to till six months of age.

Food for babies - six to 12 months of age.

Food for young children.
Food for children entering their teenage years.
Older teenagers and young adults.
Food for pregnant women.
Food for breastfeeding mothers.
Food for menopause women.
Food for older people.

As we know that

Our nutritional needs change with different life stages. To be fit and healthy, it is important to take into account the extra demands placed on your body by these changes.

Main body:

1.Babies – birth to six months of age(0-6):-

Babies usually double their length and triple their weight between birth and one year of age. Breastmilk generally supplies a baby with the required amounts of nutrients, fluids and energy up to about six months of age. It is recommended that infants be exclusively breastfed up to around six months of age.

Breast Milk is preferred to infant formula where possible, as it contains many protective and immunological factors that benefit the baby’s development. Fruit juice is not recommended for babies under the age of six months.

Breastmilk or correctly prepared infant formula provides enough water for a healthy baby to replace any water losses. However, all babies need extra water once solid foods are introduced.

2. Food for babies – seven to 12 months of age (7-12):-

Solids should be introduced around six months of age to meet your baby’s increasing nutritional and developmental needs. However, breastfeeding should continue until twelve months of age and beyond, or for as long as the mother and child desire.

Different societies have their own traditions about which food is more appropriate to start feeding a baby with. Culturally appropriate foods and preparation methods should be encouraged when these are nutritionally adequate.

Recommendations includes:-

Give your baby foods that are rich in iron and zinc, such as iron-enriched infant cereals, pureed meats and poultry dishes, cooked plain tofu and legumes/soy beans/lentils.
Foods can be introduced in any order, provided the texture is suitable for your baby’s stage of development. Foods range from fruits and vegetables (for vitamin and mineral content) to meat, poultry, fish and whole eggs.
Do not add salt, sugar or honey to your baby’s food. It is unnecessary.
Avoid cow’s milk as a drink in the first 12 months. Small amounts can be used in cereals and custards. All milk used should be pasteurised.
Whole fruit is preferable to fruit juice. Avoid juices and sugar sweetened drinks.
If you are concerned about your child’s vitamin D levels, see your doctor.

3. Food for young children (1-11):

Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition. Young children are often picky with food, but should be encouraged to eat a wide variety of foods. Trying again with new foods may be needed for a child to accept that food. As many as eight to fifteen times may be needed.

During childhood, children tend to vary their food intake (spontaneously) to match their growth patterns. Children’s food needs vary widely, depending on their growth and their level of physical activity. Like energy needs, a child’s needs for protein, vitamins and minerals increase with age.

Ideally, children should be accumulating stores of nutrients in preparation for the rapid growth spurt experienced during adolescence. Appropriate weight gain and development will indicate whether food intake is appropriate.

Recommendations include:

If a child is gaining inappropriate weight for growth, limit energy-dense, nutrient-poor snack foods. Increase your child’s physical activity. You could also limit the amount of television watching.
Tooth decay can be prevented with regular brushing and visits to the dentist. Avoid sugary foods and drinks, especially if sticky or acidic.
Ensure your child has enough fluids, especially water. Fruit juices should be limited and soft drinks avoided.
Reduced-fat milks are not recommended for children under the age of two, due to increased energy requirements and high growth rate at this age.
Be aware of foods that may cause allergic reactions, including peanuts, shellfish and cow’s milk. Be particularly careful if there is a family history of food allergy.

4. Food for children entering their teenage years (12-13):-

The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients. For girls, this generally occurs around 10 to 11 years of age. For boys, it occurs later, at around 12 to 13 years.

Recommendations include:

The extra energy required for growth and physical activity needs to be obtained from foods that also provide nutrients, instead of just ‘empty calories’.
Takeaway and fast foods need to be balanced with nutrient-dense foods such as whole grain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats.
Milk, yoghurt and cheese (mostly reduced fat) should be included to boost calcium intake – this is especially important for growing bones. Cheese should preferably be a lower salt variety.
Adolescent girls should be particularly encouraged to consume milk and milk products.

5. Older teenagers and young adults (14-18):-

Moving away from home, starting work or study, and the changing lifestyle that accompanies the late teens and early 20s can cause dietary changes that are not always beneficial for good health.

Recommendations include:

Make a deliberate effort to keep physically active.
Limit alcohol intake.
Reduce the amount of fats and salt in the daily diet.
Be careful to include foods rich in iron and calcium.
Establish healthy eating habits that will be carried on into later life.

6. Food for pregnant women (19-45):-

A pregnant woman should concentrate on increasing her nutrient intake, rather than her kilojoule intake, particularly in the first and second trimesters. In Australia, pregnant women are expected to gain about 10 to 13 kg during pregnancy. However, this depends on the pre-pregnancy weight of the mother.

Recommendations include:

No ‘crash dieting’, as this can have a negative impact on the baby.
No ‘eating for two’, as this will lead to unnecessary weight gain. A healthy pregnancy only requires about an extra 1,400 to 1,900 kilojoules a day during the second and third trimester, which is equivalent to a glass of milk or a sandwich.
Concentrate on diet quality rather than quantity.
Accommodate cravings, but don’t let them replace more nutritious foods.
Nutrients for which there are increased requirements during pregnancy include folate, iron, vitamin B12 and iodine.
Iodine is important for normal growth and development of the baby. Iodine supplements are often advised during pregnancy to meet the increased needs, as food sources (such as seafood, iodised salt and bread) are unlikely to provide enough iodine.
Talk to your doctor about this.

7. Food for breastfeeding mothers(19-45):-

Breastfeeding mothers need a significant amount of extra energy to cope with the demands of breastfeeding. This extra energy should come in the form of nutrient-dense foods to help meet the extra nutrient requirements that also occur when breastfeeding. Vegan mothers who are breastfeeding (and during pregnancy) should take a vitamin B12 supplement.

Recommendations include:

Eat enough food – breastfeeding burns through extra kilojoules.
Eat foods that are nutrient dense – especially those foods that are rich in folate, iodine, zinc and calcium.
Eat and drink regularly – breastfeeding may increase the risk of dehydration and cause constipation. fluid needs are approximately 750 – 1000 ml a day above basic needs.
Women should continue to avoid drinking alcohol while breastfeeding.

8. Food for menopausal women (45-till 60):-

Thinning of the bones is common in postmenopausal women because of hormone-related changes.

Recommendations include:

Eat foods rich in calcium – such as milk or, if necessary, take calcium supplements as prescribed by a doctor.
Weight-bearing exercises – such as walking or weight training can strengthen bones and help maintain a healthy body weight.
A high-fibre, low-fat and low-salt diet – a diet high in phytoestrogens has been found to reduce many symptoms of menopause, such as hot flushes. Good food sources include soy products (tofu, soymilk), chickpeas, flax seeds, lentils, cracked wheat and barley.
A variety of wholegrain, nutrient-dense food – wholegrains, legumes and soy-based foods (such as tofu, soy and linseed cereals), fruits and vegetables, and low-fat dairy products.

9. Food for older people (60-till death):-

Many people eat less as they get older – this can make it harder to make sure your diet has enough variety to include all the nutrition you need.

Recommendations include:

Be as active as possible to encourage your appetite and maintain muscle mass.
Remain healthy with well-balanced eating and regular exercise.
If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy bones.
Limit foods that are high in energy and low in nutrients such as cakes, sweet biscuits and soft drinks.
Choose foods that are naturally high in fibre to encourage bowel health.
Limit the use of table salt, especially during cooking.
Choose from a wide variety of foods and drink adequate fluids.
Share mealtimes with family and friends.

Is your family getting a proper nutrition diet?

Conclusion:-

When families eat together, mom, dad, and kids make healthier food choices and develop the healthy eating habits that they keep while dining away from home. When you cook, you control how much fat, salt, and other ingredients go into your family's meals.

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds. Low in saturated fat, trans fat, cholesterol, salt (sodium) and added sugars.

Most people know that good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help: reduce the risk of certain diseases, including heart disease, diabetes, stroke, some cancers and osteoporosis.

According to our research, In the modernization era, the teenagers, adults and sandwich generation easily turn to unhealthy food i.e. Burgers, Pizzas, Momos, Cakes and Cookies etc.

It depends on our eating habits, what we are eating and taking a good nutritional diet or not. According to our research, in today's era every 3 out of 5 people are more attracted towards fast food. We just end it by saying that in today's running life, our family relies on a partial nutrition diet.

Data evaluation & Reference:-

1. For evaluation of our data we observe and compare the rate of information. And we also found that whoever wrote this information is it Experienced or educated.

2. We watched experts' interviews on youtube about that topic and we also read experts' comments on the "Nutrition diet" just like a survey which is based on a nutrition diet.

To validate, we proved that our data whatever we collect according to that interview is based on truth not a fact, or acceptable also.

https://www.betterhealth.vic.gov.au/health/HealthyLiving/food-and-your-life-stages

https://www.open.edu/openlearncreate/mod/oucontent/view.php?id=316&printable=1

https://youtube.com/c/DietDoctorVideo

https://youtube.com/channel/UCwPac8AUZHTcUXfnPQAtvFA