What A women needs through stages in Life via NUTRITION?
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1) Good nutrition is essential for women throughout different stages of their lifecycle from infancy to old age for optimal growth and health. 2) Key stages include infancy, adolescence, pregnancy, and lactation which require adequate energy and specific nutrient intakes. 3) Dietary guidelines vary depending on the life stage but generally include sufficient protein, vitamins, minerals, calcium, and other nutrients tailored to the needs of growth, reproduction, or aging.
What A women needs through stages in Life via NUTRITION?
- 1. 1 NUTRITION through the lifecycle of a WOMAN Presented by Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India.
- 2. 2 Overview • Good nutrition is essential for good health and wellbeing. An adequate amount of energy and nutrients must be supplied at certain stages of the lifecycle for optimal growth. For women, infancy, adolescence, pregnancy and lactation are the major stages of growth and development. • Stages of the lifecycle that will be focused on : 1. Infancy 2. Toddlerhood 3. Childhood 4. Adolescence 5. Pregnancy and Lactation 6. Adulthood 7. Old age
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- 4. 4 The Female Infant Infancy – Birth to 12 months Breast feeding up to 6 months Feed at regular intervals For formula feed – must meet nutritional requirements
- 5. 5 Weaning – after 6 months Variety Small portions Soft foods Well cooked foods During infancy, the baby can triple in birth weight Energy Protein 500 – 700 Calories / day 2 g/ kg body weight/ day
- 6. 6 The Female Toddler 1 to 3 years Rate of growth slows down Eating habits change Energy Protein 800 – 1100 Calories/ day 22 g/ day
- 7. 7 F O O D S T O I Fruits & Vegetables for vitamin and minerals N C L U D E
- 8. 8 Childhood Fussy eaters Good quality & quantity of food
- 9. 9 • Another nutritional concern, especially for a girl child in India is malnourishment which is manifested as protein energy malnutrition (PEM). • PEM occurs due to lack of sufficient protein and calories and may be associated with infection.
- 10. 10 Energy Protein Fat 1100 – 2000 1.5 to 2 g/ kg body 25 g/ day Calories/ day weight/ day Supplements that would be beneficial for an adolescent girl: Protein drinks Multivitamin Probiotics Vitamin C
- 11. 11 Poor Eating Habits Anorexia nervosa, bulimia nervosa and binge eating disorder Fast food Skipping meals – especially breakfast
- 12. 12 The Female Adolescent Why every adolescent girl should have a good diet… Work better Growth Bone strength
- 13. 13 Dietary Guidelines Calcium Moderate Carbohydrate Protein Iron Fruits and vegetables
- 14. 14 Energy Protein Fat Iron Calcium 2000 calories/ 1g per kilogram 25 g/day 18 - 30 mg/day 400 mg/day day body weight / day Supplements that would be beneficial to an adolescent girl: Multivitamin Iron
- 15. 15 The Pregnant Woman Begin pregnancy with sufficient Adequate Nutrition nutrient reserves Healthy foetus
- 16. 16 Complications During Pregnancy Constipation Nausea & Vomiting
- 17. 17 Dietary guidelines for pregnant women
- 18. 18 Energy Protein Fat Iron Calcium Folate 1800 +300 50 +15 g/ 30 g/day 38 mg/day 1000 400 Calories/ day day mg/day mcg/day Supplements that would be beneficial to a pregnant woman: ?
- 19. 19 The Lactating Woman Energy Protein Fat 1800 + (400 to 50 + (18 to 25) g/ day 30 – 45 g/ day 550)Calories/ day
- 20. 20 Supplements that would be beneficial to a lactating woman: Omega 3 Vitamin D
- 22. 22 Energy Protein Fat 1800 Calories/ day 50 g/ day 20 – 25 g Supplements that would be beneficial to an adult woman: Multivitamin Vitamin D Omega 3
- 23. 23 Digestive, pancreatic disorders Poor bone health Heart Disease Low calcium High fat Cancers
- 24. 24 Dietary guidelines AVOID spicy / fried foods Variety, portion sizes Lower carbohydrate and calories
- 25. 25 Energy Protein Fat 1500 – 1800 Calories/ day 50 g/ day 15 – 20 g/day Supplements that would be beneficial to an elderly woman: Multivitamin Vitamin D Omega 3
- 26. WWW.QUANUTRITION.COM RYAN FERNANDO 080 32329292 FACEBOOK.COM/RYANNUTRITIONCOACH [email protected]
Editor's Notes
- #5: Infancy is the period from birth to 12 months.Breast feeding the infant soon after she is born is vital. During the first feed, colostrum is produced and this is a substance rich in immune components which promotes a strong immune system function for the infant throughout her life.Breast feeding is essential for the first 4 to 6 months of her life - provides all the necessary nutrients for her to grow normally, as long as she is fed at regular intervals and according to her hunger signs.Formula feed – If there is no possibility of breast feeding. care must be taken to choose the appropriate formula so that all her nutritional requirements are met
- #6: Infants are weaned off at around 6 months of age. During this time :Include a wide variety of foods Very well cooked, soft Small portions so that she does not choke on them or have difficulty swallowing
- #7: Tooddlerhood is the next stage after infancy and ranges from 1 to 3 years of age.The rate of growth slows down in this stage and hence the eating habits of a female toddler change.A toddler may only have a 2kg increase in weight during this stage.A toddler requires 2 to 3 small meals and healthy snacks in a day.
- #8: A toddler requires 2 to 3 small meals and healthy snacks in a dayProtein, for growth and calcium for good bone health and development are essential. Dairy products, eggs, chicken and meat are good sources of these nutrients. Fibre is an important nutrient to include in the diet to prevent constipation. Fruits and vegetables are good sources of vitamins and minerals for a toddler. She can be encouraged to eat some of these foods raw to obtain more nutrients and develop better food acceptance.
- #9: Childhood is a stage in the lifecycle where the girl child might be a finicky or difficult eater. It is important to ensure that the child gets sufficient quantity and quality of food. During childhood, especially for the girl child in India, malnourishment is a possibility.
- #11: Protein drinks can be given to meet the protein requirementProbiotic supplement MultivitaminZincVitamin C
- #13: Improve their ability to learn and work at maximum productivityDecrease the risk of poor obstetric outcomes for teen mothersEnhancing sexual maturation and growthAttainment of normal bone strength and the development of healthy teeth if a youth doesn't get enough calcium
- #14: PROTEIN rich foods – dairy products, cereals and pulses Consumption of FRUITS AND VEGETABLESCALCUIM rich foods – milk, cheese, yoghurt Foods rich in IRON – meat, salmon, spinach, green leafy vegetables, datesMODERATE amount of CARBOHYDRATES – rice, pasta, potatoes
- #15: Due to the onset of menstruation, there is an expansion in the blood volume which requires additional IRON.CALCIUM supplements can be given because of growth during this period.A MULTIVITAMIN supplement will ensure the nutrient requirements for a day are met.
- #16: Adolescence leads to women being physiologically ready for marriage and in most cases ready for conception. Adequate nutrition before and during pregnancy have a long term impact on a woman’s health. It is essential that a woman begins her pregnancy with sufficient nutrient reserves so that the needs of the growing foetus and the mother herself can be met adequately
- #17: PICA – Craving substances of non nutritional value, mostly non food substances like chalk or dirtNausea – Hormonal changes, increased sense of and sensitivity to smell, tricky stomach are the causes of nausea usually seen in the first trimester.Vomiting – Hyperemesis gravidarum – increased vomiting during pregnancyConstipation - Pressure of growing womb (uterus ) on the rectum, along with pregnancy hormones, which slow the transit of food through the digestive tract
- #18: Eat more whole grains, sprouted grams and fermented foods.Take milk/meat/eggs in adequate amounts.Eat plenty of vegetables and fruits.Avoid superstitions and food taboos. Do not use alcohol and tobacco. Take medicines only when prescribed. Take iron, folate and calcium supplements regularly, after 14-16 weeks of pregnancy and continue the same during lactation.
- #19: FOLIC ACID SUPPLEMENTATION (400 – 800mcg/day) prior to conception and during gestation can reduce the incidence of neural tube defects in the unborn infant.OMEGA 3 FATTY ACID supplement.CALCIUM supplement.VITAMIN D supplement to enhance calcium absorption and bone mineralisation.A MULTIVITAMIN supplement will ensure the nutrient requirements for a day are met.
- #20: After the birth of the child, a woman then progresses to the stage of lactation.Lactation, like pregnancy induces a nutritional strain on the new mother.
- #21: OMEGA 3 FATTY ACID supplement.CALCIUM supplement.VITAMIN D supplement to enhance calcium absorption and bone mineralization.A MULTIVITAMIN supplement will ensure the nutrient requirements for a day are met.
- #22: It is in adulthood that women become aware and conscious of lifestyle diseases like diabetes and heart disease. It is important to have a good intake of vitamins and minerals either from food or supplements. In adulthood a woman who leads a sedentary lifestyle with minimal physical activity requires about 1800 calories a day. 50-60% of this energy is from carbohydrates, 30% from proteins and 20% from fats. Women entering their forties will be in the process of undergoing menopause and this leads to many hormonal changes in the body.
- #23: OMEGA 3 FATTY ACID supplement.CALCIUM supplement.VITAMIN D supplement to enhance calcium absorption and bone mineralization.A MULTIVITAMIN supplement will ensure the nutrient requirements for a day are met.
- #24: According to the WHO, women comprise majority of the older population in almost all countries.Impaired appetite – results in low nutrient intake from foodAge related risk of malnutrition
- #25: The elderly have a reduced need of calories. The elderly are more prone to diseases due to lowered food intake, physical activity and resistance to infection. Good food habits and regular exercises minimize the ill effects of ageing. The elderly need more calcium, iron, zinc, vitamin A and antioxidants to prevent age-related diseases.Eat a variety of nutrient-rich foods to keep fit.Match food intake with physical activity.Eat food in many divided portions in a day.Avoid fried, salty and spicy foods.Exercise regularly.
- #26: OMEGA 3 FATTY ACID supplement.CALCIUM supplement.VITAMIN D supplement to enhance calcium absorption and bone mineralization.A MULTIVITAMIN supplement will ensure the nutrient requirements for a day are met.