Nutrition Across Life Stages

Nutrition Requirements Across Life Stages

• Infants require more energy per kilogram compared to adults to support rapid growth; approximately 4.4 times more.
• Breast milk is the optimal source of nutrients, fats, proteins, calcium, and antibodies, including colostrum for growth factors and natural probiotics for gut health.
• Solid foods should be introduced at around 6 months of age as the infant's growth rate begins to slow down.
• Key nutrients for infants include carbohydrates for brain energy, fats for brain development and energy, proteins for building blocks, and vitamins A, C, D, calcium, iron, iodine, and water.

Nutrition After Infancy

• Children around 3 years old should have 30-40% of their fat intake to aid in vitamin absorption
• Iron-fortified cereals and vitamin C should be introduced into the diet to support iron absorption.
• Energy needs increase with age: 3300 KJ at 1 year, 6600 KJ at 6 years, and 8500 KJ at 10 years.

Adolescent Nutritional Needs

• Iron and calcium requirements increase during adolescence.
• Females aged 10-11 need more iron due to menstruation.
• Males aged 12-13 require more iron for muscle mass
• Calcium plus vitamin D is essential for bone growth in adolescent males.
• Consumption of fast food and sugary snacks, combined with a lack of physical activity, can lead to obesity
• Obesity can cause early puberty, abnormal blood lipids, type 2 diabetes, and emotional and social challenges.
• Interventions for obesity should include diet changes, increased physical activity, and psychological support.
• Calcium is essential for rapid bone development between the ages of 8 and 18.
• People over 18 require less energy because nutrient needs are for maintenance and not growth.

Adulthood and Later Years

• Healthy habits that promote longevity include regular sleep, balanced meals, physical activity, abstaining from smoking and excessive alcohol, maintaining a healthy weight, and social engagement.
• Physical activity supports weight management, flexibility, endurance, balance, and lifespan.

Impact of Aging on Nutritional Status

• Physical factors impacting nutritional status include substance abuse and illness.
• Psychological factors include economic or social changes and depression.
• Aging can compromise the immune system.
• Dysphagia, or swallowing difficulties, can affect the GI tract.
• Older adults are at risk of malnutrition, indicated by low body weight and muscle mass.
• Other concerns include dental decay and sensory losses.
• Females generally need less energy due to smaller body mass and size.

Older Adults - Energy and Nutrient Needs

• Older adults should drink at least 6 glasses of water a day to prevent dehydration.
• Energy needs decrease by 5% per decade in older adults.
• Basal Metabolic Rate (BMR) declines by 1-2% per decade.
• High-quality protein is important for maintaining muscle mass, immunity, and bone health.
• Carbohydrates are needed for energy.
• Fiber is important for reducing constipation.
• Fat is needed ofr flavour and nutrient absorption

Older Adults - Nutrient-Related Concerns

• Nutrient deficiencies are associated with impaired brain function and Alzheimer’s disease.
• Vision problems include cataracts and macular degeneration.
• Omega-3 fatty acids may help alleviate rheumatoid arthritis symptoms.
• People with gout should avoid foods high in purines.

Food Label Components

• Food labels must include: name, description, net weight, date markings, ingredient list (including additives, allergy warnings and nutrition information), storage instructions, manufacturer's name and address, and country of origin.
• The name should accurately reflect the main ingredients (at least 25% of the food).

Name & Description on Food Labels

• Ensure product names and descriptions match the actual contents, e.g., "Coconut water 100%" should only contain coconut water.

Net Weight on Food Labels

• Net weight refers to the weight of the product excluding packaging.

Date Markings on Food Labels

• "Use By" dates indicate that the food should not be consumed after this date due to safety risks; selling food past this date is illegal.
• "Best Before" dates indicate that the food is safe to consume after this date, but its nutritional value, texture, and taste may decline.

Ingredients List on Food Labels

• Ingredients are listed in descending order by weight.
• The 5% Rule means ingredients present at less than 5% do not need to be listed unless they are allergens or additives.
• Allergens, like gluten, must always be declared due to the risk of reactions like anaphylaxis or celiac disease.

Nutrition Information Panel (NIP) on Food Labels

• Required information includes energy (kJ), macronutrients (carbs, protein, fats—total and saturated), and sodium.
• Values "per 100g/ml" allows easy product comparison
• NIPs are not required for single-ingredient foods like spices or unpackaged foods like restaurant meals.
• When selecting products, opt for those with less than 10g of fat per 100g.

Additional Information on Food Labels

• Storage instructions indicate how to properly store the product.
• Manufacturer details include the producer or distributor’s name and address.

Country of Origin on Food Labels

• "Product of [Country]" indicates that all significant ingredients and processing occurred in that country.
• "Made in [Country]" indicates that at least 50% of the production costs were incurred there.

Nutrition Claims & Symbols on Food Labels

• "Low Fat" means less than 3g of fat per 100g.
• "Reduced Fat/Salt" means at least 25% less than the original product.
• "No Added Sugar" indicates no sugar was added during production.
• "Diet" formulations are usually artificially sweetened.
• A health star rating helps compare similar products based on various criteria.
• "Low GI Certified" foods have been tested for glycemic index.

Fats & Sugars Listed on Food Labels

• Nutrition Information Panels declare shows total fat, saturated fat, total carbohydrates, and sugar content.
• Added sugars can be hard to distinguish from natural sugars in products

Different Names for Salt

• Salt may be listed as baking powder, "seasoning," celery salt, garlic salt, meat or yeast extract, onion salt, stock cubes, sea salt, rock salt, sodium compounds, monosodium glutamate (MSG), sodium bicarbonate, sodium, or booster.

Different Names for Sugar

• Sugar may be listed as brown sugar, corn syrup, dextrose, molasses, fructose, glucose, sucrose, honey, golden syrup, cane sugar, agave nectar, high fructose corn syrup, maltodextrin, or concentrated fruit juice.
• Lactose is also a sugar

Different Names for Fats

• Fats may be listed as beef fat, butter, shortening, coconut, coconut oil or palm oil, cream, dripping, lard, mayonnaise, sour cream, vegetable oils and fats, hydrogenated oils, full-cream milk powder, egg (cholesterol), or triglycerides.

Additional Information on How to Read Food Labels & Compare Products

• The Glycemic Index (GI) indicates how foods affect blood sugar levels (categorized as High, Medium, and Low).
• Kosher and Halal certifications indicate foods that meet specific dietary requirements and standards.
• The Heart Foundation Tick is a quick guide to healthier food choices.
• The Percentage of Daily Intake is less useful than the NIP for comparing products.
• The Health Star Rating helps compare similar products (more stars indicate healthier options), the system is not always perfect.
• Marketing tactics:
  • Green coloring suggests "healthier" products.
  • Ticks and seals should indicate products have met some certification criteria.
  • Weasel Words like "may," "can," or "could" indicate weaker claims.
  • "Less Than XYZ" claims like "25% less salt" do not guarantee a low salt content.
  • Irrelevant Claims such as "all natural" or "no artificial colours" are often meaningless.
  • "No Added XYZ" claims like "no added sugar" do not guarantee a low sugar content.
  • Healthy-sounding brand names (i.e. "Go Natural") do not guarantee products are healthy.
• "Reduced" is NOT the same as "Low."
• Nutritional Information Panel (NIP) should be used to compare products.