5

RELATIONSHIP OF AGE & DIET

5
metabolism The chemical process of the body that allows cells to function
As we reach the age of 25, and our di et
remains,more likely we will gain weight or
muscle tissues can be replaced by fat deposits.
Two of the most effective prevention are (1)
increase daily exercise, and (2) decrease
amount of food intake.
Quantity of essential nutrients in should be
carefully reguated:
• Protein
- 12% of the calories in diet
• Fat
- less than 20% of calories
- excessive fat causes atherosclerosis
- excessive fat that interferes with
calcium absorption can lead to osteoporosis
• Carbohydrates
- remaining percent of calories
Vitamin and minerals can be obtained from protein
sources such as fruits, vegetables and grains
e.g.
Calcium and Iron
- important in diet as you age to maintain
hemoglobin to prevent fatigue and apathy
 basic nutritional guidelines
1. Eat a variety of foods.
2. Maintain healthy weight.
3. Choose a diet low in fat, saturated fat and cholesterol.
4. Use sugar only in moderation.
5. Use salt and sodium in moderation.
6. Choose a diet with plenty of vegetables, fruits and grain products.
7. Drink alcoholic beverages only in moderation.
5
Fiber The indigestible substance in plant food

Fiber has been found to promote the

excretion of bile and to speed up the
transit time of materials through the
colon.

A s we a ge , h i g h - f i b e r d i et b e co m e s
increasingly important. High-fiber diet is
obtained through increased consumption of
vegetables and fruits. It is important to
maintain effeciency of the intestinal tract.
5
A fatty alcohol manufactured in the body and is
Cholesterol associated with the heart disease

Amount of saturated fats you consume =>

cholesterol level

250 mg of cholesterol a day (American

Heart Association) = 1 egg

Your body needs some cholesterol to make hormones,

vitamin D, and substances that help you digest foods.
Your body makes all the cholesterol it needs. Cholesterol
is also found in foods from animal sources, such as egg
yolks, meat, and cheese.
5
Calcium is very essential in muscle contraction, oocyte activation,
Calcium building strong bones and teeth, blood clotting, nerve impulse,
transmission, regulating heart beat and fluid balance within cells.

Well-known for preventing osteoporosis, the

brittle bone disease that afflicts many older
women and some older men.

Reduce the risk of developing several other

chronic ailments , including major killers:
coronary heart disease and colon cancer.

Man consumes 3/4 of what is

recommended.
Woman consumes 1/3 to 1/2 of what
is recommended.
(1200 mg)
5
Babies – birth to six months old
Breast milk. It is generally supplies a baby
with the required amounts of nutrients,
fluids and energy. Breastmilk contains
many protective and immunological
f a c t o r s t h a t b e n e f i t t h e b a b y ’s
development and provides enough water
to replace any water losses.
0
babies – six to 12 months of age
Foods that are rich in iron and zinc
Foods with texture suitable for baby’s stage
of development
Do not add salt, sugar or honey
All milk used should be pasteurised
Whole fruit is preferable than fruit juice
Avoid whole nuts, seeds or similar hard foods
Introduce foods one at a time
5
Food for young children
Avoid sugary foods and drinks, especially if sticky or acidic
Ensure your child has enough fluids, especially water

1 Be aware of foods that may cause allergic reactions, including peanuts, and
cow’s milk

2 Food for children entering their teenage years

3 Older teenagers and young adults

5

1 Food for young children

Food for children entering teenage years

The extra energy required for growth and physical activity needs to be obtained
Takeaway and fast foods need to be balanced with nutrient-dense foods
Milk, yoghurt and cheese (mostly reduced fat) should be included to boost
calcium intake
2 Adolescent girls should be particularly encouraged to consume milk and milk
products.

3 Older teenagers and young adults

5

1 Food for young children

2 Food for children entering their teenage years

Older teenagers and young adults

Make a deliberate effort to keep physically active
Limit alcohol intake
Reduce the amount of fats and salt in the daily diet
3 Be careful to include foods rich in iron and calcium
Establish healthy eating habits that will be carried on into later life
5 Food for pregnant women

No ‘crash dieting’, ‘eating for two’

Do not smoke
Concentrate on diet quality
Accommodate cravings, more nutritious foods
Nutrients are increased requirements during pregnancy include folate, iron, vitamin B12 and
iodine
Avoid foods that induce increased risk of the listeria bacteria and mercury
Being physically active has many benefits
Drink plenty of fluids
5 Food for pregnant women

Iron is required for oxygen transport in the body

and increasing vitamin C intake can help increase iron
Calcium
Iron absorption from foods

Folate is important three months before and in the

first trimester of pregnancy to avoid neural tube
defects (like spina bifida) in the baby
Iodine Folate
Iodine is important for normal growth and
development of the baby

Calcium is very important that pregnant women do

Nutrients meet calcium requirements during pregnancy
5
Eat enough food
Food for Eat foods that are nutrient dense
breastfeeding
mothers Eat and drink regularly
Women should continue to avoid drinking alcohol

Food for
menopausal
women

Food for older

people
5
Food for
breastfeeding
mothers

Eat foods rich in calcium

Food for Weight-bearing exercises
menopausal A high-fibre, low-fat and low-salt diet
women
A variety of wholegrain, nutrient-dense food and low-fat
dairy products

Food for older

people
5
Food for
breastfeeding
mothers

Food for
menopausal
women Be as physically active to encourage appetite and maintain muscle
mass
Remain a well-balanced eating and regular exercise
Eat foods that are nutrient dense
Food for older Boost vitamin D synthesis for healthy bones
people Limit foods that are high in energy and low in nutrients
Choose foods that are naturally high in fibre
Limit the use of table salt
Drink adequate fluids
5
5

The nutritional requirements of the human

remember body change as we move through different life
stages

A var i e d d i et t hat i n c l u d e s p l e nt y o f
nutrient-dense foods is recommended for
everyone, regardless of age