Diet in Nutrition, Health and Fitness P2 - After conception a regular supply of nutrients is required as the majority of the foetus's organs develop during the first 8 weeks. In the later stages of pregnancy, the foetus grows rapidly and regular protein is required. During the last 3 months of pregnancy food intake must by increased by way of a balanced diet *. There should be an increase in fruit and vegetables for vitamins A, C, D and B2 (riboflavin) and B9 (Folate **). There should be an increase in dairy products for protein, calcium and riboflavin. Pregnant women should consume an additional 200 kcal a day.
** Folate has been shown to reduce the incidence of Spina Bifida in babies and megaloblastic anaemia in pregnant women.
* The UK national food guide recommends the following as a balanced diet:
o Fruit and vegetables 33% (provides some carbohydrate, non-starch polysaccharides (nsp), vitamins, minerals, water, some lipids)
o Carbohydrates 33% (provides the majority of carbohydrates by way of bread, rice, cereals)
o Milk and Dairy 15% (provides vitamins, minerals, protein, lipids, water)
o Meat, fish and alternatives 12% (provides the majority of protein, also vitamins, minerals, lipids, water)
o Fat and sugar rich foods 7% (provides lipids, carbohydrates as sugars, vitamins and minerals, some water)
We should provide energy for our body from the following:
50% from carbohydrates, 35% from proteins, 15% from lipids.
Vitamins help with our sight, in the uptake of essential minerals, also assisting in blood clotting, increasing bone density, coating of nerve fibres and cell division.
However, excess or lack of certain vitamins can have adverse health problems; for example, excess vitamin A can give rise to birth defects.
Lack of other vitamins in the diet can lead to beri beri, rickets, osteoporosis, scurvy, pellagra, mouth and eye problems.
Most vitamins are required on a regular basis, some can be stored.
Some minerals are structural compounds of tissues, for example calcium, phosphorous, and magnesium for teeth and bones. Some are required for homeostasis, communication between cells, signals between the brain and nerves, muscle contraction. They are also components of enzymes and hormones.
A regular balanced nutrient supply to the foetus sets the scene for a normal birth weight and also for normal health in future years.
The Southampton group found that if a foetus is denied a regular supply of nutrients, the placenta grows bigger to try to absorb as much nutrients as it can for the developing child. The larger the placenta the lower the birth weight and the higher the systolic blood pressure in future years. Studies with animals have shown that malnutrition during pregnancy causes the young to be born with disproportionately large heads.
During the first year of life there is very rapid growth and therefore high nutritional needs for the child. Babies grow faster in their earlier months and slower in the months prior to their first year. Their weight doubles from birth to 4 - 6 months and trebles by the first year. Growth is slower from the first year onwards. Energy requirements are measured in calories or kcal.
The following is a chart of those needs for different stages of growth:
The following is a chart of those needs for different stages of growth:
Babies 0 - 12 months 545 - 920 kcal
Children 1 - 14 years 1230 - 2220 kcal
Adolescents 15 - 18 years 2755 kcal
Adults 19 - 59 years 2550 kcal
Older adults 60 - > 75 2380 - 2100 kcal
(Male figures shown)
The reference nutrient intake for protein for varying ages is:
0 - 12 months, 12.5 - 14.9 g/day
4 - 14 years, 19.7 - 55.2 g/day
15 - 18 years, 55.2 g/day
19 - 50 years, 55.5 g/day
50 + years, 53.3 g/day
(Male figures shown)
During lactation, the mother must increase her energy intake by 450 - 570 kcal a day (during the first 3 months). Between 3 and 6 months, the lactating mother must increase her intake by an additional 480 kcal a day. Weaning the child onto solid food is recommended at 4 months.
Babies require 545 - 920 kcal a day from a balanced diet. The growth range is slow before adolescence; requirements are 1230 - 2220 kcal a day. A marked increase is noted for adolescents, who require 2755 kcal a day. This increase is due in part, especially with males, to muscle development and sexual maturity. Adults and older adults require less energy than adolescents as they have no need of muscle development, but require energy rather for homeostasis, metabolism, cell replacement and repair.
A nutrient dense diet is essential for the elderly as their appetite decreases with age due to many reasons, including reduction in sensory reception, lack of sufficient saliva produced, less mobility, increased use of drugs for various ailments, which can suppress the diet. Thirst mechanisms are less sensitive in the elderly, therefore regular hydration, as well as nutrient intake, is essential.
At any time, from birth to older adults, if consumption of energy exceeds the daily estimated average requirement (EAR), then obesity could ensue. If the energy intake is less than the EAR then conditions such as anorexia could result.
Malnutrition could also involve lack of specific nutrients in a diet, which could have adverse health effects, for example:
Lack of carbohydrates, especially nsp's, could result in constipation.
Protein deficiency causes Marasmus and Kwashiorkor.
Certain vitamin deficiency can result in Beri-beri, eye disorders, Pellagra and Scurvy.
Certain mineral deficiency could result in anaemia and goitre.
Lack of water could result in dehydration, causing confusion, organ failure and eventually death. Dehydration is the killer when suffering from food poisoning or a Foodborne disease such as cholera or typhoid.
In order for healthy growth and development, a balanced diet, of sufficient nutritional content is required. This is important pre-conception, during pregnancy, birth and the growing years.
"You are what you eat" is a very well known mid twentieth century saying. Eating a well-balanced diet will determine your wellbeing.
There are, however, other factors that influence normal growth and development, such as social, technological, economical, environmental, political, legal and ethical considerations.
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