Question

1) List some good eating habits/proper nutritional advice that you would teach your children or children that you know to give them good eating habits throughout their lifetime. Remember this advice should be directed toward a child. 2) List some healthy nutrients/foods that pregnant woman should consume in their diets. What are foods that all pregnant women should avoid? How many extra calories should a pregnant woman increase in her diet throughout the pregnancy? How many after giving birth if she plans on breastfeeding? How much is normal weight gain for a woman during pregnancy... list it for underweight, normal weight, and overweight women. 3) what are some special considerations that might be unique to elderly nutrition

Answer 1

Protein

Protein builds, maintains and repairs body tissue. It is especially important for growth. Milk and other dairy products also are good protein sources for children.

Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

Nuts, Beans, Dairy products

Calcium

Calcium is very important for building strong teeth and bones. Bone density suffers when calcium needs are not met during childhood years. It’s also important for blood clotting and nerve, muscle, and heart function.

Foods that contain high levels of calcium include:

Milk, Cheeses, Yogurt, Ice cream, Broccoli, Spinach,Tofu.

Iron

Iron is necessary for children to build healthy blood, as it carries oxygen to cells all over the body. It plays a crucial role in brain development, and a chronic deficit can cause learning and behavior problems. Low iron is especially prevalent in overweight children, who may have a high-calorie but nutrient-poor diet. Serve cereal with fruits like fresh strawberries and mangoes to increase the iron absorption. Foods that contain high levels of iron include:

Whole grains,Beans, Nuts, Iron-fortified cereals, Lentils, Chickpeas, Tomato Paste, Raisins, Whole Wheat Bread.

Potassium

Potassium is incredibly important for maintaining a healthy fluid balance and blood pressure level. It also helps the muscles to contract. The pistachios have the highest potassium content of all nuts. Foods that contain high levels of Potassium include:

Bananas, Oranges, White And Sweet Potatoes, Yogurt, Milk, Cantaloupe, Dried Apricots, Tomatoes

The Key To Healthy Eating Habits, Include A Bit Of Everything In Diet, Including Carbs, Fats, And Fiber.

Carbohydrates

Carbohydrates are one of the most important sources of energy in our body. They help children use the fat and protein they consume for building and repairing body tissue. Foods that contain high levels of carbohydrates include:

Bread, Cereals, Rice, Crackers, Pasta, Potatoes.

Fats

Fats are an amazing source of energy for kids and can be easily stored in a child’s body. Healthy fats are also important for aiding the body in properly using many of the other nutrients it needs on a daily basis including proteins. Foods that contain high levels of fats include:

Whole-milk dairy products, Cooking oils, Nuts

Carbohydrates and fats both provide immense amounts of energy for growing children and helps stabilize their physical activity.

Fiber

Fiber helps produce bowel regularity in a child. In addition, eating a fiber-rich diet may help protect them from a variety of chronic diseases while reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

Whole-Grain and High-Fiber cereals, Chickpeas, Lentils, Kidney beans, Nuts & Seeds,

Fruits: Raspberries, Blackberries, Pears, Oranges, & Apples

Whole-Grain Bread And Pasta, Oatmeal, Popcorn, Ground Flaxseed, Sweet Potatoes, Green Peas

Vitamins: A Must For Healthy Eating Habits

Vitamin A

Vitamin A aids a variety of functions in both kids and adults. It aids body growth; helps the eyes adjust to dim and bright lights. It’s also one of the key ingredients for keeping the skin healthy and works to prevent infections. Foods that contain high levels of Vitamin A include:

Carrots, Sweet potatoes, Squash, Apricots, Spinach, Broccoli, Cabbage.

Vitamin C

Vitamin C fights off the common cold. But it also holds the body’s cells together; strengthening blood vessel walls and healing wounds. It’s also essential for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

Oranges, Strawberries, Tomatoes, Potatoes, Melons, Cabbage, Broccoli, Cauliflower, Spinach, Papayas, Mangos

Vitamin E

Fat-free and low-fat food diets tend to be low in vitamin E. And is a leading cause of children and adults missing out on their daily vitamin E needs. Vitamin E acts as an antioxidant, protecting cells from damage and is as important in diets as Vitamins A and C. Foods that contain high levels of Vitamin E include:

Avocado, Nuts, Peanut Butter, Sunflower Seeds, Plant Oils, Tomato Sauce, Wheat Germ, Spinach

A pregnant woman can gain an average of 12 kg (8-16 kg) to account for the baby’s weight and other tissues and fluids accompanying pregnancy.

Baby: 2 – 3.4 kg

Placenta:   0.5 kg

Amniotic fluid: 4.0 – 5.9 kg

Larger uterus: 0.5 – 1.1 kg

Larger breasts: 0.5 – 1.4kg

Increased blood volume: 1.0 – 1.8 kg

Increased fat stores: 1.0 – 3.6 kg

BMI                                         Recommended            Average weight gain per week after the 3rd

weight gain (kg)                      month

Underweight (less than 19.8)               12.5 – 18                     0.5

Healthy weight (19.8 – 26)                  11.5 – 16                     0.44

Overweight (26.0 - 29.0)                     7 - 11.5                                    0.3

Obese (more than 29.0)                                   6.0 - 8.0                       0.3

Eat regularly throughout the day to control hunger and keep energy levels high. In addition to three regular meals, should have two or three snacks. Examples of healthy snacks include fruit, cheese and crackers, yoghurt, nuts and seeds.

The requirements for folate, iron and iodine increase during pregnancy. Should choose foods that are rich in these nutrients or should take a supplement

It is recommended that pregnant women eat the following amounts of each food group every day. The portions in brackets are examples of one serve.

1. Cereals, breads, rice, pasta and noodles: 8½ serves (eg. 1 slice bread, ½ cup cooked rice, pasta or noodles)
2. Fruit: 2 serves (eg. 1 medium apple, 2 small plums, 4 dried apricot halves, ½ cup fruit juice,)
3. Vegetables and legumes: 5-6 serves (eg. ½ cup cooked spinach, 1 cup raw leafy greens, ½ medium potato)
4. Lean meat, fish, poultry, eggs, nuts and legumes: 3½ serves (eg. 90-100g raw weight lean meat or chicken, 2 small eggs)
5. Milk, yoghurt and cheese: 2½ serves (eg. 1 cup low-fat milk, 2 slices or 4 x 3 x 2cm piece hard cheese)
6. Should drink plenty of water

There are a few foods and beverages that should steer clear of while pregnant to minimise the risk of exposure to harmful bacteria and toxins.

Listeria
Listeria is found in water and soil as well as in undercooked meats, raw fish, uncooked veggies, un-pasteurised milk (including byproducts) and processed foods. Pregnant woman is more susceptible to this bacteria than at any other time. The bacteria is killed by thoroughly cooking foods.

How to avoid listeria: During pregnancy it is essential to stay away from raw fish and undercooked meats (that means no sushi, sashimi or steak bleu); unwashed veggies (they are fine to eat raw as long as washed thoroughly first); prepackaged salad items (such as salad leaves and coleslaw mix); unpasteurised milk (as well as byproducts); and deli meats.

Salmonella
This bacteria is found in raw eggs, foods made with raw eggs (eggnog, biscuit and cake mix), uncooked meat or poultry, soft cheeses and unpasteurised dairy.

How to avoid salmonella: During pregnancy, wash hands frequently whenever handle raw meats. Avoid brie and camembert cheeses, goat's cheese, blue cheeses and the like. Never lick the bowl when making cakes. unpasteurised milk.

Mercury poisoning and parasites

Avoid all raw fish to prevent encountering parasites such as tapeworm. Additionally it's recommended that, stay away from shark, swordfish, king mackerel, tilefish, tuna steaks, sea bass, oysters, marlin, halibut, pike, walleye, white croaker and largemouth bass, as these fish contain high levels of mercury, which is dangerous to pregnant woman and unborn bub. Snapper, trout, john dory and barramundi are all fine, healthy options as long as make sure they're well cooked before eating.

First trimester: Actually won't likely need any additional calories during your first trimester. Instead, should focus on choosing nutritious foods that keep energy up while supporting baby's development.

Second trimester: Up daily calorie intake by 300 to 350 calories per day — that's the equivalent of, two glasses of skim milk and a bowl of oatmeal (not the all -can-eat sundae bar).

Third trimester: Need about an extra 500 calories per day.

If carrying multiples: Add an additional 300 calories per day for each baby.

Of course there are other exceptions to this formula (for example, if a teenager or were significantly underweight to begin with, probably need more calories). And if overweight or obese before getting pregnant, need to aim for a somewhat lower caloric intake during pregnancy (of course still meet allnutrient requirement and focus on high-quality foods full of baby building nutrieentss.

Nutrition Unique for elderly

Calcium and Vitamin D, Vitamin B12, Fiber,Potassium