Nutrition: From Pregnancy to Adulthood

Nutrition is lifegiving. Without nutrition, we would not be able to function, let alone live. We get our nutrition from food, which sustains us to grow, repair, and live. From pregnancy to infancy, childhood, adolescence, and through adulthood, there are required and recommended nutrients that our bodies need to function and perform at optimal health. The nutrients are the same for everyone, just different amounts in each stage of life. 

Nutrition starts with pregnancy. It is important for a pregnant mother to eat healthy not only for herself but for the baby she is carrying. The nutrients and oxygen are passed from the mother to the baby through the umbilical cord. While pregnant, certain nutrients are needed at an increased amount, such as folate, calcium, and iron. A prenatal vitamin is recommended or prescribed for the mother to take to get an adequate amount of these vitamins which are vital for development. In the first trimester, no extra calories are required. In the second trimester, a caloric intake of 340 calories, and an extra 450 calories during the third trimester (Sizer & Whitney, 2017).   

As an infant, during the first 4-6 months of life, only breastmilk or formula, or a combination of both are recommended and sufficient for baby. If a mother is breastfeeding nutrition is important and again there is an increased need for nutrients. Vitamin A, D, and calcium are vital for the growth process. There are many benefits to breastfeeding and is natures preferred way. Sometimes breastfeeding is not an option and then formula will be substituted. Benefits of breastfeeding are boosted immune system, protection against eczema and allergies, eases constipation and upset stomach, reduces the risk of virus, and could help prevent obesity later in life. Breastfeeding is not always easy, but always worth it (Parents.com, 2018). 

On a personal note, I breasted four babies and while it was rough in the beginning, it got easier with each child and seemed to last longer with each child. You can read more about the benefits of breastfeeding, and if you have questions or concerns about breastfeeding, you can read more about Breastfeeding Support. 

In childhood, the need for nutrients is important to support both activity and growth. Age and activity level help to determine the needs of calories in children. Of course, protein, carbohydrates, fats, and vitamins and minerals are needed for a child. The need for protein and vitamins and minerals increases as a child grows larger. If a child is eating a well-balanced diet, the need for nutrients will be met. Keeping fat within guidelines can help to prevent weight gain and obesity. It is important for parents to establish healthy eating habits at a young age. Offering fresh fruits, vegetables, and whole grains on a daily basis and limiting sugary drinks such as juice and soda can lead to ideal health. 

Food choices during the teen years affect health now and in the future. With busy schedules come erratic eating schedules and it can be easy to grab unhealthy, quick snacks and meals. Adolescence who frequently eat meals with their families are more likely to eat fruits and vegetables, grains, and calcium-rich foods (Sizer & Whitney, 2017). It also states that they may even be less likely to smoke, drink, or use drugs. An increase in iron is needed by both boys and girls, but for different reasons. A girl is beginning menstruation and a boy needs it for extra lean muscle mass.  

Nutrition in adulthood is a little more difficult to master. While a healthy diet is recommended, many people do not eat with nutrition in mind. Many people eat fast foods high in trans-fat and high in calories leading to heart disease. The American Heart Association says that nearly half of American’s are affected by heart disease.  

The need for nutrients is basically the same throughout adulthood. Even as we age, our bodies still need nutrients in adequate amounts for proper function and fighting disease. Getting the needed amounts of carbohydrates, fats, fiber, protein, vitamins and minerals, and water will help achieve health. As we get older, bone loss can be an issue and an increase of Vitamin D may be required. 

While nutrition can be a very in-depth topic, it is very simple, yet difficult to achieve. Eating a well-balanced diet and limiting sugar, high amounts of trans-fat, processed foods, and foods with no nutritional value is easier said than done. But that is our goal and needs to be our focus. We all want to live and a healthier life. Making simple changes can lead to dramatic results. 

Hugs and Blessings, 

A.  Gish

References

Lucia, C. & Hartshorn, J. (n.d) The benefits of breastfeeding. Parents.com. Retrieved from https://www.parents.com/baby/breastfeeding/basics/the-benefits-of-breastfeeding/

Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies. (14^thed). Retrieved fromhttps://content.ashford.edu/books/Sizer.2199.17.1/sections/ch14