portfolio project final
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LifeCycle Portfolio
Taylor Reagan Texas Woman’s University
Nutrition throughout the Life Cycle
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Part 1: Vitamins and Minerals
FolateRDA for Folate:
Life Stage Age Males (µg/day) Females (µg/day)
Pregnancy N/A 600Infants 0-6 months 65 65Infants 7-12 months 80 80Children 1-3 years 150 150
Children 4-8 years 200 200Preadolescents 9-13 years 300 300Adolescents 14-18 years 400 400 Adults 19-50 years 400 400Older Adults 51+ years 400 400
Good Sources of Folate:
Garbanzo beans, ½ cup = (141 mcg)
Cooked spinach, ½ cup = (131 mcg)
Navy beans, ½ cup = (128 mcg)
Asparagus, ½ cup = (120 mcg)
Lima beans, ½ cup = (76 mcg)
Rice, ½ cup = (77 mcg)
Romaine Lettuce, 1 cup = (65 mcg)
Peas, ½ cup = (47 mcg)
References Used and Information Obtained From:
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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B12
RDA for B12:
Life Stage Age Males (mcg/day) Females (mcg/day)
Pregnancy N/A 2.6Infants 0-6 months 0.4 0.4Infants 7-12 months 0.5 0.5Children 1-3 years 0.9 0.9
Children 4-8 years 1.2 1.2Preadolescents 9-13 years 1.8 1.8Adolescents 14-18 years 2.4 2.4 Adults 19-50 years 2.4 2.4Older Adults 51+ years 2.4 2.4
Good Sources of B12:
Oysters, 3 ounces = (13.8 mcg)
Scallops, 3 ounces = (3.0 mcg)
Salmon, 3 ounces = (203 mcg)
Beef, 3 ounces = (2.2 mcg)
Tuna, 3 ounces = (1.8 mcg)
Crab, 3 ounces = (1.8 mcg)
Some whole grain breakfast cereals, 1 cup =
(0.6-12.0 mcg)
Skim Milk, 1 cup = (1.0 mcg)
References Used and Information Obtained From:
Robinson, L., Smith, M., & Paul, M. W. (2014, June 1). Choosing Healthy Fats. : Good Fats, Bad Fats, and the Power
of Omega-3s. Retrieved July 30, 2014, from http://www.helpguide.org/life/healthy_diet_fats.htm
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Iron
RDA for Iron:
Life Stage Age Males (mg/day) Females (mg/day)
Pregnancy N/A 27Infants 0-6 months 0.27 0.27Infants 7-12 months 11 11Children 1-3 years 7 7
Children 4-8 years 10 10Preadolescents 9-13 years 8 8Adolescents 14-18 years 11 15 Adults 19-50 years 8 18Older Adults 51+ years 8 8
Good Sources of Iron:
Iron-fortified Breakfast cereals, 1 cup =
(4.0-18.0 mg)
Iron-fortified oatmeal, 1 cup = (8.0 mg)
Lean Hamburger, 3 ounces = (3.0 mg)
Pork, 3 ounces = (2.7 mg)
Baked Beans, ½ cup = (3.0 mg)
White beans, ½ cup = (2.7 mg)
Soy beans, ½ cup = (2.5 mg)
Dried apricots, ½ cup = (2.5 mg)
Bagel, 1 = (1.7 mg)
English muffin, 1 = (1.6 mg)
References Used and Information Obtained From:
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Antioxidants: Vitamins A, C & E
RDA for Vitamin A:
Life Stage Age Males (µg/day) Females (µg/day)
Pregnancy N/A 770Infants 0-6 months 400 400Infants 7-12 months 500 500Children 1-3 years 300 300
Children 4-8 years 400 400Preadolescents 9-13 years 600 600Adolescents 14-18 years 900 700 Adults 19-50 years 900 700Older Adults 51+ years 900 700
RDA for Vitamin C:
Life Stage Age Males (mg/day) Females (mg/day)
Pregnancy N/A 85Infants 0-6 months 40 40Infants 7-12 months 50 50Children 1-3 years 15 15
Children 4-8 years 25 25Preadolescents 9-13 years 45 45Adolescents 14-18 years 75 65 Adults 19-50 years 90 75Older Adults 51+ years 90 75
RDA for Vitamin E:
Life Stage Age Males (mg/day) Females (mg/day)
Pregnancy N/A 15Infants 0-6 months 4 4Infants 7-12 months 5 5Children 1-3 years 6 6
Children 4-8 years 7 7Preadolescents 9-13 years 11 11Adolescents 14-18 years 15 15
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Adults 19-50 years 15 15Older Adults 51+ years 15 15
Good sources of Antioxidants:
Pomegranate
Blackberries
Blueberries
Strawberries
Raspberries
Cranberries
Coffee
Red cabbage
Walnuts, pecans
Grape juice
Dark chocolate
Red wine
Pineapple juice
Guava and mango nectar
References Used and Information Obtained From:
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Phytochemicals
RDA for Phytochemicals: there are no specific RDA’s for phytochemicals.
Phytochemicals are chemicals produced and found in plant products. While they are not essential nutrients, diets
made from plant products containing phytochemicals have shown many health benefits, especially in preventing
chronic disease.
Carotenoids: Diets high in carotenoids associated with reduced risk of cardiovascular disease and some cancers.
Carotenoids are best absorbed with fat in a meal. Lutein helps slow development of age-related macular-
degeneration and cataracts of the eye.
1. Alpha carotene
Good sources include:
Canned Pumpkin, 1 cup = (11.7 mg)
Cooked Carrots, 1 cup = (5.9 mg)
Frozen mixed vegetables, 1 cup = (1.8 mg)
Winter Squash, baked, 1 cup = (1.4 mg)
2. Beta-carotene
Good Sources Include:
Canned Pumpkin, 1 cup = (17.0 mg)
Frozen spinach, 1 cup = (13.8 mg)
Sweet Potato, baked, 1 medium = (13.1 mg)
Frozen Kale, 1 cup (11.5 mg)
Frozen collards, 1 cup = (11.6 mg)
3. Lutein:
Good Sources Include:
Frozen Spinach, 1 cup = (29.8mg)
Frozen Kale, 1 cup = (25.6 mg)
Frozen Turnip Greens, 1 cup = (19.5 mg)
Frozen Collard Greens, 1 cup = (18.5 mg)
4. Lycopene:
Good Sources Include:
Canned Tomato Paste, 1 cup = (75.4 mg)
Canned Tomato Puree, 1 cup = (54.4 mg)
Canned tomato Soup, 1 cup = (26.4 mg)
Chlorophylls: Block carcinogenic effects
1. Flavonoids: High intakes related associated with reduced risk of some chronic diseases
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1. Garlic
2. Curcumin : Found in turmeric
3. Phytosterols: Inhibit intestinal absorption of cholesterol
Resveratrol: polyphenolic compound which is shown to significantly reduce risk of
cardiovascular disease and inhibit some cancer growths.
Good Sources Include:
Red Wine, 5 oz = (0.29 mg - 1.89 mg)
White Wine, 5 oz = (0.01 mg – 0.27 mg)
Boiled Peanuts, 1 cup = (0.32 – 1.28 mg)
Red grapes, 1 cup = (0.24 – 1.25 mg)
References Used and Information Obtained From:
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Healthful FatsHealthful Fats include monounsaturated fats, polyunsaturated fats, alpha-linoleic acid, linoleic acid, DHA and EPA
(omega-3 fatty acids). Current recommendations suggest 20-35% of total daily kcals should come from fats.
Adult AI for Healthy Fats:
Life Stage Age Males (g/day) Linoleic
Females (g/day) Linoleic
Males (g/day) Alpha-Linoleic
Females (g/day) Alpha-linoleic
Pregnancy N/A 13 1.4Infants 0-6 months 4.4 4.4 0.5 0.5Infants 7-12 months 4.6 4.6 0.5 0.5Children 1-3 years 7 7 0.7 0.7
Children 4-8 years 10 10 0.9 0.9Preadolescents 9-13 years 12 10 1.2 1Adolescents 14-18 years 16 11 1.6 1.1 Adults 19-50 years 17 12 1.6 1.1Older Adults 51+ years 14 11 1.6 1.1
Good Sources of Healthy Fats:
A. Unsaturated Fats :
Sunflower seeds , 1 oz = 16.6g
Almonds, 1 oz = 12.6g
Peanuts, 1 oz = 11.3g
Cashews, 1 oz = 10.2g
Lean Pork Chop, 3 oz = 5.3g
Roasted Turkey, 3 oz = 4.5g
Hamburger (21% fat)
Baked, skinless chicken, 3 oz = 6.0g
Egg = 5.0g
B. Omega-3 Fatty acids (EHA & DHA)
Fish oil, 1 tsp = 2796mg
Salmon, 3 oz = 1825mg
Anchovies, 3 oz = 1747mg
Herring, 3 oz = 1712mg
Flounder, 3 oz = 426mg
Shrimp, 3 oz = 268mg
DHA-Fortified egg = 150mg
Breast milk, 4 oz = 126mg
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Other good sources of Monounsaturated fats include:
Olive OilSunflower OilPeanut OilSesame OilAvocadosPeanut Butter
References Used and Information Obtained From:
Robinson, L., Smith, M., & Paul, M. W. (2014, June 1). Choosing Healthy Fats. : Good Fats, Bad Fats, and the Power
of Omega-3s. Retrieved July 30, 2014, from http://www.helpguide.org/life/healthy_diet_fats.htm
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Vitamin D
RDA for Vitamin D:
Life Stage Age Males (IU/day) Females (IU/day)
Pregnancy N/A 600Infants 0-6 months 400 400Infants 7-12 months 400 400Children 1-3 years 600 600
Children 4-8 years 600 600Preadolescents 9-13 years 600 600Adolescents 14-18 years 600 600 Adults 19-50 years 600 600Older Adults 51+ years 800 800
Good Sources of Vitamin D:
Swordfish, 3 ounces = (16 mcg)
Trout, 3 ounces = (16 mcg)
Salmon, 3 ounces = (16 mcg)
Canned Tuna 3 ounces = (196 (mcg)
Whole milk 1 cup = (3.2 mcg)
Milk -skim, 1%, 2%, 1 cup = (2.9 mcg)
Whole Grain Total Cereal, 1 cup = (3.3 mcg)
Raisin Bran, 1 cup = (2.6 mcg)
Other Vitamin D fortified foods like breakfast cereals, juices, milks, yogurts and margarines can also be
good sources of Vitamin D
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
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High Fiber
RDA for High Fiber:
Life Stage Age Males (g/day) Females (g/day)
Pregnancy N/A 28Infants 0-6 months 0 0Infants 7-12 months 0 0Children 1-3 years 19 19
Children 4-8 years 25 25Preadolescents 9-13 years 31 26Adolescents 14-18 years 38 26 Adults 19-50 years 38 25Older Adults 51+ years 30 21
Good Sources of High Fiber:
All Bran cereal, ½ cup = 11g
Raisin Bran, ½ cup = 7 g
Pinto beans, ½ cup = 10 g
Black beans, ½ cup = 8 g
Lentils, ½ cup = 7.8 g
Peas, split, ½ cup = 8.2 g
Raspberries, 1 cup = 8 g
Avocado, ½ medium = 7 g
Almonds, ¼ cup = 4.5 g
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
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Calcium
RDA for Calcium:
Life Stage Age Males (mg/day) Females (mg/day)
Pregnancy N/A 1000Infants 0-6 months 200 200Infants 7-12 months 260 260Children 1-3 years 700 700
Children 4-8 years 1000 1000Preadolescents 9-13 years 1300 1300Adolescents 14-18 years 1300 1300 Adults 19-50 years 1000 1000Older Adults 51+ years 1200 1200
Good Sources of Calcium:
Low Fat Yogurt, 1 cup = (413 mg)
Skim milk, 1 cup = (301 mg)
1 % milk, 2 % milk, whole milk, 1 cup = (300
mg, 298 mg, 288 mg)
Swiss Cheese, 1 ounce = (270 mg)
Frappuccino, 1 cup = (220 mg)
Cheddar cheese, 1 ounce = (204 mg)
American Cheese, 1 ounce = (175 mg)
Milk shake, 1.25 cups = (250 mg)
Ice cream, 1 cup = (180 mg)
Orange Juice fortified with calcium, 1 cup =
(350 mg)
Breakfast Cereals fortified with calcium, 1
cup = (150-1000 mg)
Frozen waffles fortified with calcium, 2 =
(300 mg)
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
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Probiotics/Prebiotics
RDA for Probiotics/Prebiotics:
Age and Stages Use for Probiotics/Prebiotics
PreconceptionNutrition During PregnancyInfants (0-12 months) Used in some formulas to support digestionToddler and Preschoolers (1-5 years)Child and Preadolescents (5-10 years)AdolescentsAdultsOlder Adults* There are no specific RDA’s for Probiotics or Prebiotics at this time
Good Sources of Probiotics/Prebiotics:
Probiotics
Yogurt with live culture
Buttermilk
Kefir
Cottage Cheese
Soy sauce
Tempeh
Fresh sauerkraut
Prebiotics
Chicory
Wheat
Barley
Rye
Onions
Garlic
Leeks
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Part 2: Life Cycle Information
Preconception
1. The preconception period generally consists of the three months leading up to conception. It is extremely
important to maintain good health during this period to help with conception and reduce the risk of certain issues
during pregnancy.
2. Healthy Conditions
Polycystic Ovary Syndrome (patients often
obese and suffering other conditions)
Infertility
Subfertility
Disruption of Menses
PMS & PMDD
Under nutrition (chronic, acute)
Cyclic Infertility
Oxidative stress
Poor iron status
Poor folate status
3. Nutrients of Concern
a. Excess nutrients : caffeine, alcohol (recommend a 0% intake), Vitamin A, High lead levels (male and
female)
b. Inadequate nutrients : Iron, folate, Iodine, calcium, copper, zinc
4. RDA’s
a. Iron
<18 = at least 15 mg/day
19-50 = at least 18 mg/day
b. Folate
All ages = At least 400 mg/day
c. Iodine
All ages = at least 150 µg/day
d. Calcium
<18 = 1300 mg/day
19-50 = 1000 mg/day
e. Copper
<18 = 890µg/day
19-50 = 900 µg/day
f. Zinc
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<18 = 9 mg/day 19-50 = 8 mg/day
5. Calorie and Protein Levels
Protein levels should meet the recommendation for current life stage and calcium needs should increase to 1300
mg/day.
6. Nutrition/Health tips
Consume diet high in Vitamin E, C, beta-carotene and selenium which are found in fruits and vegetables, in order
to protect cells of the reproductive system. Choose brightly colored fruits and vegetables, low-fat meats, fish,
beans/legumes, nuts/seeds, low-fat milk. Stop all alcohol consumption and smoking if actively trying to conceive.
Add Folic acid supplementation and focus on proper weight achievement. Make sure all vaccinations are up to
date before conceiving.
References Used and Information Obtained From:
Cetin, I., Berti, C., & Calabrese, S. (2010). Role of micronutrients in the periconceptional period. Human
Reproduction Update, 16(1), 80-95. doi:10.1093/humupd/dmp025
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Pregnancy
1. The period of time starting at conception and ending with child birth. The gestational age is assessed from
conception with an average pregnancy lasting 38 weeks. The menstrual age is assessed from the beginning of the
last menstrual period with an average pregnancy lasting 40 weeks. It is important to maintain a continuous supply
of carbohydrates, proteins and lipids are necessary for the mother and fetus to meet energy needs.
2. Healthy Conditions
Miscarriage
Poor Maternal
Nutrition
Underweight
overweight
Nausea/Vomiting
Hyperemesis
Gravidarum
Heartburn
Constipation
Iron-deficiency/Anemia
Hypertension
(Gestational)
Preeclampsia
Gestational Diabetes
3. Nutrients of Concern
a. Excess Nutrients
Vitamin A
b. Inadequate Nutrients
Iron
Iodine
Folate
c. RDA’s:
600 µg/day Folate, 750 µg/day Vitamin A, 220 µg/day Iodine, 27 mg/day Iron
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4. Calorie and Protein Levels
Need a total of 71 g/day of Protein
No added kcals during 1st Trimester, +340 during 2nd, +452 during 3rd
It is important to maintain a continuous supply of carbohydrates, proteins and lipids are necessary for the
mother and fetus to meet energy needs.
5. Nutrition Tips
Focus on correct weight gain for pregnancy and acknowledge that not all mothers have positive attitudes toward
this weight gain. Maintain sufficient calorie intake to support the appropriate weight gains throughout the
pregnancy. Eat lean meats and fish, whole grains, fruits, vegetables, low-fat milk products. In addition, take
prenatal vitamins. Intakes of seafood and fish will help meet the 250 mg-500mg of EPA and DHA you need daily. Do
not exceed 3 grams per day of DHA OR EPA. Raise fiber intake to 28g/day. Stay hydrated with at least 9 cups of
fluid per day. Do not restrict sodium, rather use salt “to taste.” Consume zero alcohol and consume no more than 4
cups of coffee/caffeine beverages a day. Drink 3 cups of milk or calcium-fortified soy milk to meet adequate
calcium requirement. Supplement with 30mg of iron daily after the 12th week of pregnancy. To help with morning
sickness, eat small meals, frequently. Ginger can help with nausea along with B6 every 8 hours of 25mg.
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Wu, G., Imhoff-Kunsch, B., & Girard, A. (2012). Biological Mechanisms for Nutritional Regulation of Maternal Health
and Fetal Development. Pediatric & Perinatal Epidemiology, 264-26. doi:10.1111/j.1365-3016.2012.01291.x
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Infant (0-12 months)
1. Infant nutrition from the period of birth to one year of age is the period of time in which the most rapid
growth occurs. Inadequate nutrition during infancy can lead to disruptions in growth and future development.
2. Healthy Conditions
SIDS
Preterm Birth
Congenital malformations
Small for gestational age
Large for gestational age
Low birth weight
Colic
Gastroesophageal reflux
constipation
unexplained diarrhea
Failure to Thrive
Iron-Deficiency Anemia
Food Allergies/Intolerance
Lactose Intolerance
3. Nutrients of Concern
a. Excess nutrients
Lead - none
fiber- no recommendations
b. Inadequate nutrients
Vitamin D (if breastfed exclusively)
Fluoride
c. RDA’s
400 IU Vitamin D, 0.01 mg Fluoride 0-6 months, 0.5 mg Fluoride 6-12 months
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4. Calorie and Protein Levels
Infants 0-6 months need 108 kcal/kg/day & 2.2 g/kg/day Protein
Infants 6-12 months need 98 kcal/kg/day & 1.6 g/kg/day Protein
Preterm infants need 120 kcal/kg/day
5. Nutrition Tips
Breastfeeding is the BEST method of nutrition for infants! Infants should not be given cow’s milk. Soy formula is
also not recommended. At six month, you may add small portions of semi-soft foods on a spoon. At six months you
can also add iron-fortified baby cereal, vegetable (first) then fruit. You can also introduce water or juice from a cup
at 6 months. By 8-10 months, they can eat soft, mashed foods. Do not feed infants hotdogs, popcorn or chips,
peanuts, peanut butter, raisins, whole grapes, stringy meats or hard fruits or vegetables.
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
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Toddler & Preschool
1. Toddlers are ages 1-3 years old. These years are characterized by the accelerated increase in gross and
fine motor skills. Preschoolers, ages 3-5, experience increasing language skills, autonomy and self-control. Toddler
and Preschool nutrition is also where appetite and eating patterns are established, feeding skills are learned and
healthy food preferences are taught. Nutrition during this time period directly affects cognitive development.
During this time is also extremely important to focus on prevention and health promotion.
2. Healthy Conditions
Decreased appetite
Increased Appetite
Dental Caries
Iron-deficiency anemia
Constipation
Elevated Blood lead levels
3. Nutrients of Concern
a. Excess Nutrients
Fats, sodium
b. Inadequate Nutrients
Iron, Zinc, Calcium, Fiber, Folic Acid, Vitamin D and Vitamin E, Fluoride
c. RDA’s
1-3 years: 7mg/day Iron
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3 mg/day Zinc
700 mg/day Calcium
19 g/day Fiber
600 IU/day Vitamin D
6 mg/day Vitamin E
150 µg/day Folate
1000 mg/ day Sodium
4-5 years:
7 mg/day Iron
5 mg/day Zinc
1,000 mg/day Calcium
25 g/day Fiber
600 IU/day Vitamin D
1200 mg/day Sodium
6 mg/day Vitamin E
200 µg/day Folate
0.7 mg/day Fluoride 1.0 mg/day Fluoride
4. Calorie and Protein Levels
Ages 1-3 years: 1.1g/kg/day of protein, 1046 kcals for boys, 992 kcals for girls
Ages 4-5 years: 0.95g/kg/day of protein, 1742 kcals for boys, 1642 kcals for girls
5. Nutrition Tips
Offer a variety of foods but be sure to introduce them one at time with days in between to spot any food
allergies/intolerances. Limit foods that are high in fat and sugar. MyPlate is available for young children. Eat at
least half of grains from whole grains and thoroughly check labels. Include vegetable in snacks and meals. Use
beans and peas for a fiber source.
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Butte, N. F., Fox, M. K., Briefel, R. R., Siega-Riz, A. M., Dwyer, J. T., Deming, D. M., & Reidy, K. C. (2010). Nutrient
intakes of US infants, toddlers, and preschoolers meet or exceed dietary reference intakes. Journal of the American
Dietetic Association, 110(12, Supplement), S27-S37. doi:http://ezproxy.twu.edu:2079/10.1016/j.jada.2010.09.004
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Child & Preadolescent
1. The child life-stage is between ages 5 and 10 years. Preadolescence is from ages 9-11 for girls and 10-12
for boys. Preadolescence may also be called “school-age.”
2. Healthy Conditions
Iron-deficiency anemia
Over-nutrition
Dental caries
Weight issues (overweight, underweight, obesity)
3. Nutrients of Concern
a. Excess Nutrients:
b. Inadequate Nutrients : Iron, Zinc, Calcium, Fiber
c. RDA’s
Males 5-8: 10 mg/day Iron, 5 mg/day Zinc, 1000mg/day Calcium, 25 g/day Fiber
Males 9-10: 8 mg/day Iron, 8 mg/day Zinc, 1300 mg/day Calcium, 31 g/day Fiber
Females 5-8: 10 mg/day Iron, 5 mg/day Zinc, 1000 mg/day Calcium, 25 g/day Fiber
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Females 9-10: 8 mg/day Iron, 8 mg/day Zinc, 1300 mg/day Calcium, 26 g/day Fiber
2mg/day fluoride
4. Calorie and Protein Levels
Males 5-8: 1742 kcal/day, 19 g/day Protein
Males 9-10: 2279 kcal/day, 34 g/day Protein
Females 5-8: 1642 kcal/day, 19 g/day Protein
Females 9-10: 2071kcal/day, 34 g/day Protein
5. Nutrition Tips
Encourage iron-rich foods like meats, fish, poultry and fortified cereals. Limit saturated fats, cholesterol and Trans
fats. Instead use sources of linoleic and alpha-linolenic fatty acids. It is very important to teach children in this
stage about how to make wise food choices by providing well-balanced meals and straying away from too much
“grazing” throughout the day. Provide healthy snack like apples or celery and peanut butter rather than high fat
chips, sodas and cookies. It is also important not to eliminate ALL unhealthy snacks because this can cause kids to
want them even more. Try allowing less healthy foods only on special occasions or a less than frequent basis.
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Michaelsen, K. (2014). Protein needs early in life and long-term health. The American Journal of Clinical
Nutrition, (3), 718S.
Peregrin, T. (2006). Making MyPyramid for Kids a Successful Tool in Nutrition Education. Journal of the American
Dietetic Association, (5), 656-658.
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Adolescent
1. Adolescent refers to the ages between 11-21 years of age. During these years physical. Cognitive and
psychosocial maturation occurs. These changes have a direct effect on nutritional status.
2. Healthy Conditions
Iron-deficiency Anemia
Puberty (lots of changes and occurs at different rates)
Folate Deficiency
Difficulties maintaining weight through growth spurts
Eating Disorders
3. Nutrient Concerns
a. Excess Nutrients:
Total and Saturated Fats, Cholesterol, Sodium, Added Sugar
b. Inadequate Nutrients :
Calcium, Iron, Vitamin D, Folate, Zinc, Magnesium, Phosphorus, Fiber, Vitamins A, B6, C & E
c. RDA’s
Cholesterol <170 mg
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Males 11-13: 1300 mg/day Calcium, 8 mg/day Iron, 8 mg/day Zinc, 240 mg/day Magnesium, 1250 mg/day
Phosphorus, 31 g/day Fiber, 600 IU/day Vitamin D, 600µ/day Vitamin A, 45 mg/day Vitamin C, 11 mg/day Vitamin
E, 1.0 mg/day B6, 300 µg/day Folate
Males 14-18: 1300 mg/day Calcium, 11 mg/day Iron, 11 mg/day Zinc, 410 mg/day Magnesium, 1250 mg/day
Phosphorus, 38 g/day Fiber, 600 IU/day Vitamin D, 900µ/day Vitamin A, 75 mg/day Vitamin C, 15 mg/day Vitamin
E, 1.3 mg/day B6, 400 µg/day Folate
Males 18-21: 1000 mg/day Calcium, 8 mg/day Iron, 8mg/day Zinc, 400 mg/day Magnesium, 700 mg/day
Phosphorus, 38 g/day Fiber, 600 IU/day Vitamin D, 900µ/day Vitamin A, 90 mg/day Vitamin C, 15mg/day Vitamin
E, 1.3 mg/day B6, 400 µg/day Folate
Females 11-13: 1300 mg/day Calcium, 8 mg/day Iron, 8 mg/day Zinc, 240 mg/day Magnesium, 1250 mg/day
Phosphorus, 25 g/day Fiber, 600 IU/day Vitamin D, 600µ/day Vitamin A, 45 mg/day Vitamin C, 11 mg/day Vitamin
E, 1.8 mg/day B6, 300 µg/day Folate
Females 14-18: 1300 mg/day Calcium, 15 mg/day Iron, 9 mg/day Zinc, 360 mg/day Magnesium, 1250 mg/day
Phosphorus, 26 g/day Fiber, 600 IU/day Vitamin D, 700µ/day Vitamin A, 65 mg/day Vitamin C, 15 mg/day Vitamin
E, 2.4 mg/day B6, 400 µg/day Folate
Females 18-21: 1000 mg/day Calcium, 18 mg/day Iron, 8 mg/day Zinc, 310 mg/day Magnesium, 700 mg/day
Phosphorus, 26g/day Fiber, 600 IU/day Vitamin D, 700µ/day Vitamin A, 75 mg/day Vitamin C, 15 mg/day Vitamin
E, 2.4 mg/day B6, 400 µg/day Folate
4. Calorie and Protein Levels
Males: 11-13: 2279 kcal, 34 g/day Protein, 14-18: 3152 kcal, 52 g/day Protein, 18-21: 3067 kcal, 56 g/day Protein
Females: 11-13: 2071 kcals, 34 g/day Protein, 14-18: 2368 kcal, 46 g/day Protein, 18-21: 2403 kcal, 46 g/day
Protein
5. Nutrition Tips
Promote the idea of eating well because it will help you in what you will become, not eat because it’s good for you.
Stock the kitchen with easily-accessible, healthy snacks. Implement family dinners throughout the week to ensure
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that they are eating well-balanced meals. Follow MyPlate guidelines for meals. Be sure to correctly feed and
hydrate student-athletes before and after workouts or events. Student-athletes may need higher kcals to provide
enough energy for sports activities.
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Adult
1. Early Adulthood occurs from age 20-39 years old. Midlife Adulthood occurs from ages 40-64 years old.
Diet, physical activity, smoking and body weight directly influence health and wellness during these stages. The
five leading causes of death during this stage are Cancer, Heart Disease, Stroke, Diabetes and Liver Disease.
2. Healthy Conditions
Overweight/obesity
Chronic Conditions
3. Nutrients of Concern
a. Excess Nutrients : Sodium, Potassium, Total Fat
b. Inadequate Nutrients : Fiber, Calcium, Magnesium, Vitamin A, C, E, D, Folic Acid, Choline, B12
c. RDA’s:
Males 20-30: 38 g/day Fiber, 1000 mg/day Calcium, 400 mg/day Magnesium, 900 µg/day Vit. A, 90 mg/day Vit. C,
15 mg/day Vit. E, 600 IU/day Vit. D, 15mg/day Vitamin E, 400 µg/day Folate, 550 mg/day Choline, 2.4 µg/day B12
Males 31-64: 38 g/day Fiber, 1000 mg/day Calcium, 420 mg/day Magnesium, 900 µg/day Vit. A, 90 mg/day Vit. C,
15 mg/day Vit. E, 600 IU/day Vit. D, 15mg/day Vitamin E, 400 µg/day Folate, 550 mg/day Choline, 2.4 µg/day B12
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Females 20-30: 25 g/day Fiber, 1000 mg/day Calcium, 310 mg/day Magnesium, 700 µg/day Vit. A, 75 mg/day Vit. C,
15 mg/day Vit. E, 600 IU/day Vit. D, 15mg/day Vitamin E, 400 µg/day Folate, 425 mg/day Choline, 2.4 µg/day B12
Females 31-64: 25 g/day Fiber, 1000 mg/day Calcium, 320 mg/day Magnesium, 700 µg/day Vit. A, 75 mg/day Vit. C,
15 mg/day Vit. E, 600 IU/day Vit. D, 15mg/day Vitamin E, 400 µg/day Folate, 425 mg/day Choline, 2.4 µg/day B12
4. Calorie and Protein Levels
Males 20-30: 3067 kcal, 56 g/day Protein
Males 31-50: 3067 kcal, 56 g/day Protein
Females 20-30: 2403 kcal, 46 g/day Protein
Females 31-50: 2403 kcal, 46 g/day Protein
5. Nutrition Tips
“Rethink your drink.” Dietary supplements can be beneficial to reduce the risk of chronic disease. Stay active with
at least 150 minutes a week of moderately physical activity. Maintain positivity about food and eating, eat variety
of healthful foods and balance diet with discipline. At-home cooking can help people become more aware of what
is going into their food. Limit fast-food and soda consumption to a minimum. For women in their 20’s and 30’s it is
important to focus on pre-conception nutrition if planning to have kids at any point. Watch your alcohol
consumption to reduce risk for chronic disease.
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Breslow, R. (2010). Alcoholic beverage consumption, nutrient intakes, and diet quality in the US adult population,
1999-2006. Journal of the American Dietetic Association, (4), 551.
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Older Adult
1. Older Adulthood includes ages 65+. During this stage, focus on longevity through access to healthcare,
genetics, environmental factors and lifestyle factors. Focus also shifts to wellness and quality of life.
2. Healthy Conditions
Physiological Changes
Changes in appetite and thirst
Oral health problems
3. Nutrients of Concern
a. Excess Nutrients : Vitamin A, Iron, Magnesium (from too much supplements), Zinc
b. Inadequate Nutrients : Fiber, Protein, Vitamin C, Vitamin D, Vitamin E, Vitamin K, B12, Folate, Calcium
c. RDA’s
Males 65-69: Vit. A 900 IU, 90 mg Vit. C, 600 IU Vit. D, 15 mg Vit. E, 120 µg Vit. K, 400 µg Folate, 2.4 µg B12, 1000
mg Calcium, 420 mg Magnesium, 8 mg Iron, 11 mg Zinc
Males 70+: Vit. A 900 IU, 90 mg Vit. C, 800 IU Vit. D, 15 mg Vit. E, 120 µg Vit. K, 400 µg Folate, 2.4 µg B12, 1200 mg
Calcium, 420 mg Magnesium, 8 mg Iron, 11 mg Zinc
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Females 65-69: Vit. A 700 IU, 75 mg Vit. C, 600 IU Vit. D, 15 mg Vit. E, 90 µg Vit. K, 400 µg Folate, 2.4 µg B12, 1200
mg Calcium, 320 mg Magnesium, 8 mg Iron, 11 mg Zinc
Females 70+: Vit. A 700 IU, 75 mg Vit. C, 800 IU Vit. D, 15 mg Vit. E, 90 µg Vit. K, 400 µg Folate, 2.4 µg B12, 1200
mg Calcium, 320 mg Magnesium, 8 mg Iron, 11 mg Zinc
4. Calorie and Protein Levels
Males 65-69: 3067 kcals, 56 g Protein
Males 70+:3067 kcals, 56 g Protein
Females 65-69: 2403 kcals, 46 g Protein
Females 70+: 2403 kcals, 46 g Protein
5. Nutrition Tips
Choose fiber rich foods. Drink beverage low in sugar. Use fortified foods and supplements to meet Vitamin D and
Vitamin B12 needs. Get oils from fish, nuts or healthy liquid oils like canola or olive oil.
References Used and Information Obtained From:
Brown, J. E. (2014). Nutrition through the Life Cycle (5th ed.). Stamford, CT: CENGAGE Learning.
Iuliano, S. (2013). Meeting the nutritional needs of elderly residents in aged-care: Are we doing enough? The
Journal of Nutrition, Health & Aging, (6), 503-508.
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References
Breslow, R. (2010). Alcoholic beverage consumption, nutrient intakes, and diet quality in the US adult population,
1999-2006. Journal of the American Dietetic Association, (4), 551.
Butte, N. F., Fox, M. K., Briefel, R. R., Siega-Riz, A. M., Dwyer, J. T., Deming, D. M., & Reidy, K. C. (2010). Nutrient
intakes of US infants, toddlers, and preschoolers meet or exceed dietary reference intakes. Journal of the
American Dietetic Association, 110(12, Supplement), S27-S37.
doi:http://ezproxy.twu.edu:2079/10.1016/j.jada.2010.09.004
Cetin, I., Berti, C., & Calabrese, S. (2010). Role of micronutrients in the periconceptional period. Human
Reproduction Update, 16(1), 80-95. doi:10.1093/humupd/dmp025
Higdon, J., Drake, V. J., & Steward, W. P. (2008, May 1). Linus Pauling Institute Micronutrient Research for
Optimum Health. Linus Pauling Institute at Oregon State University. Retrieved July 30, 2014, from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/index.html#sources
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Iuliano, S. (2013). Meeting the nutritional needs of elderly residents in aged-care: Are we doing enough? The
Journal of Nutrition, Health & Aging, (6), 503-508.
Michaelsen, K. (2014). Protein needs early in life and long-term health. The American Journal of Clinical
Nutrition, (3), 718S.
Peregrin, T. (2006). Making MyPyramid for Kids a Successful Tool in Nutrition Education. Journal of the American
Dietetic Association, (5), 656-658.
Reedy, J. (2010). Dietary sources of energy, solid fats, and added sugars among children and adolescents in the
United States. Journal of the American Dietetic Association, (10), 1477.
Robinson, L., Smith, M., & Paul, M. W. (2014, June 1). Choosing Healthy Fats. : Good Fats, Bad Fats, and the Power
of Omega-3s. Retrieved July 30, 2014, from http://www.helpguide.org/life/healthy_diet_fats.htm
Wu, G., Imhoff-Kunsch, B., & Girard, A. (2012). Biological Mechanisms for Nutritional Regulation of Maternal Health
and Fetal Development. Pediatric & Perinatal Epidemiology, 264-26. doi:10.1111/j.1365-
3016.2012.01291.x