portfolio project final

LifeCycle Portfolio

Taylor Reagan Texas Woman’s University

Nutrition throughout the Life Cycle

Taylor ReaganLife Cycle Portfolio Wednesday, July 30, 2014

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.


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)


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







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


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)







Antioxidants: Vitamins A, C & E

RDA for Vitamin A:

Life Stage Age Males (µg/day) Females (µg/day)



RDA for Vitamin C:




RDA for Vitamin E:



Children 4-8 years 7 7Preadolescents 9-13 years 11 11Adolescents 14-18 years 15 15


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







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:


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:


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


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.


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)








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


Other good sources of Monounsaturated fats include:

Olive OilSunflower OilPeanut OilSesame OilAvocadosPeanut Butter










Vitamin D

RDA for Vitamin D:

Life Stage Age Males (IU/day) Females (IU/day)



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








High Fiber

RDA for High Fiber:

Life Stage Age Males (g/day) Females (g/day)



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







Calcium

RDA for Calcium:




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)







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




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


<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.


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



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.


Miscarriage

Poor Maternal

Nutrition

Underweight

overweight

Nausea/Vomiting

Hyperemesis

Gravidarum

Heartburn

Constipation

Iron-deficiency/Anemia

Hypertension

(Gestational)

Preeclampsia

Gestational Diabetes


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



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.



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


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.


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


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



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.




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.


Decreased appetite

Increased Appetite

Dental Caries

Iron-deficiency anemia

Constipation

Elevated Blood lead levels


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


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


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.



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


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.”


Iron-deficiency anemia

Over-nutrition

Dental caries

Weight issues (overweight, underweight, obesity)


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


Females 9-10: 8 mg/day Iron, 8 mg/day Zinc, 1300 mg/day Calcium, 26 g/day Fiber

2mg/day fluoride


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.



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.


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.


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


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



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


Females 11-13: 1300 mg/day Calcium, 8 mg/day Iron, 8 mg/day Zinc, 240 mg/day Magnesium, 1250 mg/day







Phosphorus, 26g/day Fiber, 600 IU/day Vitamin D, 700µ/day Vitamin A, 75 mg/day Vitamin C, 15 mg/day Vitamin



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


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.



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.


Overweight/obesity

Chronic Conditions


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,



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,


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,



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.



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.


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.


Physiological Changes

Changes in appetite and thirst

Oral health problems


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


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


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



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.



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.


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






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