Dietary requirements for growth and development
These numbers are an estimate, but the dietary requirement may change due to activity level, special diets, and nutritional needs.
Male
Female
Calories
2500 - 3000
1800 - 2200
Protein
52 grams
46 grams
Fat
20 - 35% of calorie intake
20 - 35% of calorie intake
Carbohydrates
50 - 60% of calorie intake
50 - 60% of calorie intake
Nutrition-related concerns during childhood and adolescence
As children and adolescents grow older, there are some concerns that they may face like undernutrition, obesity (overnutrition), micronutrient deficiencies, eating disorders, and inadequate water intake. Firstly, undernutrition is an insufficient intake of essential nutrients that can lead to stunted growth, delayed development, weakened immune function, and increased susceptibility to infections. Undernutrition can be caused by food insecurity, poverty, and medical conditions. The opposite of undernutrition, obesity, or overnutrition occurs due to the overconsumption of processed foods with high fat or sugar. Obesity occurs due to a sedentary lifestyle and lack of movement; childhood obesity increases the risk of developing chronic conditions such as type 2 diabetes, hypertension, cardiovascular disease, and certain cancers. It can also impact psychological well-being due to social stigma and low self-esteem. Micronutrient deficiencies may occur because of a lack of diet diversity or restrictive diets. Some examples are eating lots of fruits and vegetables for vitamins and eating lean meat for protein. These deficiencies may impair growth, bone health, immune function, cognitive development, and overall health.
On the other hand, eating disorders such as anorexia and binge eating are prevalent in adolescents because of body image, societal pressure, depression, and stress. These eating disorders have adverse effects on health because they can cause an adolescent or child to be overweight or underweight. Finally, drinking too little water has adverse effects also. Dehydration causes weakness and can lead to kidney damage and brain damage.
Role of nutrition education in promoting healthy eating habits
Nutrition education is crucial for promoting healthy eating habits because it can also promote lifelong wellness. Nutrition education could be taught through nutrition classes, developing cooking skills, and addressing nutrition myths. Nutrition classes are great for building connections with healthy foods and forming healthier diets. They can also help promote the understanding of food and how it may impact their health. Another educative tool for nutrition education is cooking because it enables the individual to interact with their food and explore creativity. Cooking also allows individuals to know what is on their plate without doubting the ingredients. Lastly, addressing nutrition myths is vital because some diets or “healthy” foods are not healthy for our bodies.
Nutrition and Chronic Disease Prevention: Most Common
Obesity and metabolic syndrome
Metabolic syndrome encompasses obesity as well as high blood sugar, high blood triglycerides, insulin resistance, and abnormal HDL cholesterol levels. “Obesity is a disorder that involves having too much body fat, usually a body mass index — also known as BMI — of 30 or greater.” Obesity is resulted because of a poor diet, environmental factors, or a health condition. Poor diets with high calories, fat, sugar, and overeating contribute to increased body fat. Obesity also leads to other chronic diseases, such as cardiovascular problems, some cancers, and type 2 diabetes.
Cardiovascular disease
Cardiovascular diseases, including coronary artery disease, stroke, and high blood pressure, are the leading causes of death worldwide. Poor diets, such as excessive consumption of saturated and trans fats, sodium, and cholesterol, along with inadequate intake of fruits, vegetables, whole grains, and omega-3 fatty acids, contribute to the development of cardiovascular disease.
Type 2 diabetes
Type 2 diabetes is a metabolic disorder (disrupts the process of metabolization) characterized by high blood sugar levels resulting from insulin resistance and impaired insulin secretion. Unhealthy dietary patterns, such as consuming high amounts of refined carbohydrates and added sugars contribute to the development of type 2 diabetes.
Cancer
Diet plays a significant role in the development of certain types of cancer, including colorectal, breast, prostate, and pancreatic cancer. Similar to the rest, poor dietary habits, such as high intake of processed meats, sugary beverages, and unhealthy fats, along with low consumption of fruits, vegetables, whole grains, and fiber, are associated with an increased risk of cancer. These processed products contain carcinogens, compounds that increase cancer risk.
Trying new foods helps expand palettes to more diverse food options. In addition, it can increase the consumption of nutrients, “people who were open to trying new foods consumed more protein, healthy fats, and magnesium than people who weren't.”
According to the World Bank Blogs, “More than 3.1 billion people (42% of the global population) were unable to afford a healthy diet in 2021. This figure is down somewhat from almost 3.2 billion people – or 43% – in 2020.” Since healthy foods are unaffordable to many, it is crucial to increase access through food banks or community agricultural programs.
Gardening is an excellent hobby to try when promoting a healthier diet. Gardens allow individuals to know what is on their plates. Gardens don’t need to be large. They can even be a couple of potted plants.
Lifecycle Nutrition:
Lifestyle nutrition refers to dietary recommendations needed for different stages of life.
Prenatal nutrition focuses on the nutritional needs of women before and during pregnancy. Adequate intake of nutrients such as folate, iron, calcium, and omega-3 fatty acids is essential for supporting fetal growth and development, reducing the risk of birth defects, and promoting maternal health.
Infant nutrition encompasses the nutritional needs of newborns and infants up to a year of age. Breastfeeding is recommended as the optimal source of nutrition for infants because it provides essential nutrients, antibodies, and cognitive development. However, formula-fed infants need appropriate infant formula to provide vital nutrients in a balanced ratio.
Toddler and preschooler nutrition focuses on meeting the changing nutritional needs of children as they transition to solid foods and develop eating habits.
Nutrition during childhood and teen years is crucial for supporting growth, development, and academic performance. Adequate intake of nutrients such as protein, calcium, iron, and vitamins aid with rapid growth and physical activity.
Nutritional requirements for adults may be different because they are based on factors such as gender, activity level, health status, and life stage. Nevertheless, healthy eating patterns, including a variety of nutrient-rich foods, are emphasized for promoting overall health and reducing the risk of chronic diseases.
Elderly nutrition meets the special nutritional needs of older adults, who may experience changes in metabolism, appetite, digestive function, and nutrient absorption. So an adequate intake of nutrients such as protein, calcium, vitamin D, and fiber is important for maintaining anatomical function in later years.
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