copyright center for mind-body medicine 2008 nutrition through the years daemon jones, nd

Copyright Center for Mind-Body Medicine 2008

Nutrition Through the YearsDaemon Jones, ND

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Where do we start?

• During our maturation process our nutritional needs change. How can we use food to have positive impacts on our health at every age?

– Babies & toddlers– Kids– Adolescents– Young Adults– Adults– Elders


Babies and Toddlers

• Babies from 0-6 months of age generally get all of their nutrition from milk– Breast milk has been shown to be the best

source of nutrition, with appropriate protein, carbohydrates and fat

• immune support• digestive enzymes• hormones• vitamins and minerals

– Baby formulas generally have been fortified with the appropriate protein, carbohydrates and fat for appropriate body development

• There is a slight difference in composition from human milk


Babies and Toddlers

• At birth, a babies digestive system is not able to process solid foods. Introduction of foods too soon can cause:– Food allergies – Digestive problems– Chronic health problems later in life

• Once solid foods are ready to be introduced: – Continue with breast milk or bottle formula– Start with fruits and vegetables– Introduce one food at a time and wait at least 3 days to see

any reactions from the baby


Babies and Toddlers

• Food Allergies are responsible for many illnesses in children

• Skin rashes and itching• Diaper rash• Diarrhea or mucus in stool• Infections, colds, flu's and general malaise• Hyperactivity • Lethargy• Runny nose• Breathing problems and sleep apnea


6 months • Mothers milk • Cherries - pit & wash them • Banana • Prunes • Blackberries • Applesauce - blended apples • Grapes - remove seeds and smash • Pears • Blueberries - give frozen while teething • Carrot - cooked and smashed • Sprouts - blend in blender with water • Broccoli - may give gas • Yams• Beets


9 months • Papaya • Nectarines • Apples • Mashed Potato • Artichoke • Cabbage • Sweet Potato • String Beans • Peas • Oatmeal • Basmati Rice • Millet • Lima Beans • Split Pea Soup


12 months• Squash • Asparagus • Avocado • Swiss Chard • Parsnips • Onions • Garlic • Tofu • Brown Rice• Barley• Barley Green• Spirulina• Goats Milk - fresh• Yogurt• Blackstrap molasses - small quantities for anemia• Honey


Babies and Toddlers

• After 12 months toddlers need more protein and they are now able to digest more grains– protein (.55g/lb)

• Water intake is about ½ their body weight in oz.• Good oils are important for brain and cell

development– Avocados– Nuts– Flax oil or cod liver oil


Example of breakfast for toddlers

• ½ cup Oatmeal, with:– ¼ cup of fruit – 1/8 cup of nuts– 2 oz of milk

• (if you are using rice, almond, soy or hemp milk, add 1 tablespoon of flax oil)


Healthy Food Plate

Protein

Veg/Fruit

Grains

This is what a healthy meal plate should look like for children and adults- only the portion size varies.


Kids

• After toddler years children’s requirement for food intake is similar to adults but smaller portions! ( about ½ serving size)

• Protein requirements– 4-6 years of age .50g/lb– 7-14 years of age .45g/lb

• Good oils continue to be important for brain development and maintenance


Kids

– Proteins and vegetables should be the bulk of the diet

– At least a 1 teaspoon of good oil a day– 1-2 servings of whole grains and fruits per day– Refined or sugary foods very occasionally –

special occasions 1 x per month (never as a reward)

• Number one cause of cavities • Contribute to hyperactivity and constipation

– Drink ½ body weight in ounces of water daily

•During this stage of development the immune system may need added support – children get colds and flu's often


Examples of Foods for Kids

• Fruit smoothie– 1 cup of fruit– ½ ripe banana– ¼ cup of almond butter or other

nut butter– 1 tablespoon of flax oil– ½ cup of yogurt or milk (rice,

almond, soy)

• Lunch– 8 oz. of water– Burrito

• 30 gram (1 oz) of grilled chicken – cooked with extra-virgin olive oil

-or-

• 30 grams of pinto beans

• 1/8 cup of lettuce

• 1/8 cup of salsa

• 1/8 cup avocado

• Whole grain tortilla

– ½ cup of baked apple


Adolescents

• Portion size about the same as adults

• Protein content .40g/lb• Fiber at least 20 grams per day--

optimally 30 grams – Fruits– Vegetables – Whole grains– Legumes– Nuts/Seeds

• Water - ½ body weight in oz.


Adolescents

• For both Acne & Irregular Periods:

– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and

grains is the best strategy• Emphasis on Fiber foods

– Avoid sugary drinks and soda– No Fried foods– Sleep very important in this stage of development

• Dairy is associated with acne• Healthy fats are very important with irregular periods

• Fiber is crucial to help balance hormones and regulate waste


Adolescents

• Building muscle – especially for boys– Healthy proteins– Good fats– Extra carbohydrates

• Extra servings of whole grains• Legumes (beans, peas, lentils

& soy foods)• Fruits and vegetables


Adolescents

• Body Weight (overweight or obese)– Portion sizes are important– Mindful eating can make a huge difference in the amount

consumed in a day– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and whole

grains is the best strategy• Emphasis on Fiber foods

– Avoid sugary drinks and soda– No Fried foods– Sleep very important in this stage of development

• Eating Disorders– Psychological intervention is required to talk about food


Examples for Adolescent

• 2 ½ oz of salmon• 1 ½ cup of sautéed kale

with carrots and onions• 1 cup baked sweet potato

fries• 1 cup of cherry crisp (with

granola topping)

• 2 -3 cups of Sweet potato stir fry– Sweet potatoes– Bok choy or another

cabbage– Black beans

• 1 cup of brown rice• 1 cup of cherry crisp (with

granola topping

Portions vary depending on how active the person is.


Young Adults

• Protein requirement: .36g/lb• Fiber at least 25-30 grams per day • Fruits

– Vegetables– Legumes (beans, peas, lentils, soy

foods)– Whole grains– Nuts & seeds

• Water ½ body weigh in oz.• Advice for acne, irregular periods & weight

issues the same as for adolescents


Young Adults

• Diabetes– Portion sizes are important– Mindful eating can make a huge difference

in the amount consumed in a day– Water consumption extremely important– Balanced plate of protein, vegetables. – Emphasis on Fiber foods– Limit but enjoy, fruits and whole grains– Avoid

• sugary drinks and soda• Refined sugars• Processed foods

– Sleep can affect your repair ability to repair and restore your cells-- so at least 8 hours


Examples for Young Adults

• Lentil soup• Grilled chicken salad

– 3 oz of chicken– Romaine lettuce– Apples– Carrots– Walnuts– Red onions– Extra virgin olive oil – Balsamic vinegar

• Vegetarian minestrone soup

• Chick pea salad– 3 oz of chick peas

– Romaine lettuce

– Apples

– Carrots

– Walnuts

– Red onions

– Extra virgin olive oil

– Balsamic vinegar


Adults

• Protein requirement: .36g/lb• Fiber at least 25-30 grams per day • Fruits

– Vegetables– Legumes (beans, peas, lentils,

soy foods)– Whole grains– Nuts & seeds

• Water ½ body weight in oz.• Advice regarding diabetes and weight

management the same as for young adults


Adults

• Heart Disease (high blood pressure/high cholesterol/heart attack)

– Check for food allergies; these can be an underlying cause for many chronic illnesses

– Focus on a whole foods diet (remember our plate)– Fiber is the most important foundation to reduce

cholesterol – Drink Water!

• Alcohol and coffee may adversely affect blood pressure– Avoid saturated fats – mostly found in animal fats (butter,

cream, fatty meats, etc.)


Adults

• Cancer– Fiber is an important foundation to reduce cancer– Diets that largely consist of vegetables, fruits, grains and beans

have been shown to improve outcomes for prevention and survivorship

• Menopause– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and grains is the

best strategy• Emphasis on fiber foods

– Avoid soda, coffee and alcohol as a daily routine– No Fried or overly processed foods– Create a consistent sleep schedule


Examples for Adults

• Quinoa with raisins and squash

• Sautéed green beans• Broiled cod with fresh

herbs

• Quinoa with raisins and squash

• Sautéed green beans• Tofu scramble


Elders

• Hydration very important• Fresh, tasty, whole foods

–Help prevent constipation–Helps make life more joyous!

• Soft foods may be required


Elders

• Parkinson’s & Alzheimer’s:– Check for food allergies– Focus on good oils

• Help reduce amyloid plaque build up in the brain– Reduce grains – difficult to digest after age of 50– Include lots of fruits, vegetables, nuts and

legumes for fiber. Also important for osteoporosis.

This is good nutrition advice in general for elders.


Examples for Elders

• Soft foods that digest easily• Acorn squash mash• Sautéed spinach• Black bean soup


To learn more about nutrition:

Attend Food As Medicine- the professional nutrition training program sponsored by The Center for Mind-Body Medicine


www.cmbm.org

And visit us on the web

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