Discuss The Nutrient Needs Of People In A Chosen Stage Of The Life Cycle

Part 1: outlining the nutrient needs of people in a chosen stage of the lifecycle

Life cycle: Pregnancy

It’s completely normal for your body to go through many numerous hormonal and physical changes while you are pregnant. Your body needs to be looked after and at a state of nourishment during pregnancy for your baby’s wellbeing. Eating a nutritious and healthy, balanced diet during your pregnancy ensures your body and more importantly, your baby, will be looked after. The food you eat will determine your baby’s growth and development, the more nutritious foods you consume the more likely a healthy baby will be born.

Increased nutrients

During pregnancy your intake of micronutrients and macronutrients will need to increase because you are

eating for another person. Micronutrients are required in small amounts throughout the diet as they provide important vitamins and minerals. Macronutrients are the foods that provide energy and quite of calories, these types of foods could be carbohydrates, proteins and fats. All nutrients will need to increase during your diet to grow the baby healthily.

Nutrient Daily requirements during pregnancy
Calories Need 300 more calories in second and third trimesters
Calcium 1200 m
Folate 600 to 800 micrograms
Iron 27 milligrams

A pregnant woman can meet all her nutrient requirements during pregnancy by eating an array of foods. By doing this your diet daily should include foods from all food groups and at least 3 different foods from the different foods each meal.
Each food group has something to offer your body. For example:
• Grains are a good source of energy.
• Fruits and vegetables are packed with antioxidants, fibre, and water-soluble and fat-soluble vitamins.
• Meats, nuts, and legumes provide your body with the protein, folate, and iron it needs.
• Dairy products are great source of the nutrient calcium and important vitamin D.
What to eat? and how much to eat?
When your body is missing the nutrients from any of the food groups your body wont function as it should which is why you should aim to eat an array of foods daily. Your food choices should always be on the healthier side as they contain more nutrient value. Yourself and your growing baby will be healthier consuming foods like; fruits, vegetables, chicken, fish, beans, or lentils.
This means that your favourite foods that may be on the more unhealthier side of the food groups may not be consumed as often but are perfectly healthy in small amounts, in moderation and as a treat every so often apart of a nutrient rich diet. The following nutrients are those that are required by your body to keep your body and baby healthy and happy.
Required Nutrients during pregnancy include;
Protein
Protein is responsible for the growth of foetal tissue and brain development. It helps with the tissue growth for breasts and uterine tissue more important during pregnancy. Protein increases your blood amount/supply and keeps blood flowing to your baby.
Since a healthy diet recommends three servings of complete proteins per day, healthy options of protein include;
• beef
• pork
• beans
• chicken
• salmon
• nuts
• peanut butter
• cottage cheese
Calcium
The building of bones in your baby’s body and regulation of body fluids is reliant of the nutrient of calcium. Pregnant woman need a lot more servings of calcium per day for the baby’s growth and development of their bones and growing teenagers need three.
Since calcium is required as a part of your daily diet, the best options for a pregnant woman include;
• milk
• yogurt
• cheese
• cabbage
• tofu
• eggs
• pudding
Folate
Folate (folic acid) reduces the harm of neutral tube defects which are major birth problems for your baby, these affect your baby’s spinal cord and brain.
Pregnant woman requires 600-800 micrograms of folate during their pregnancy as a part of their daily diet, healthiest forms of folate can be;
• liver
• nuts/seeds e.g. sunflower seeds
• dried beans and lentils
• eggs (free range and cruelty free is best)
• dried beans and lentils (legumes)
• peanut/nut butters
• dark green leafy vegetables
Iron
Iron works alongside sodium, potassium and water to regulate and increases the blood flow throughout the body, this therefore oxygen flow for yourself and the baby. The recommended iron intake is 27 milligrams daily for a pregnant woman with the best sources being;
• dark green, leafy greens (vegetables)
• citrus fruits
• enriched breads or cereals
• lean beef and poultry
• enriched breads or cereals
• eggs
• dried fruits
Don’t forget…...
Water is still just important even though it hasn’t been mentioned and needs to be a part of the daily diet for a pregnant woman, the amount needed daily is eight glasses and should be accompanied by prenatal vitamins. Two nutrients that it can be hard to obtain from just a healthy diet ae iron and folate, so it could be best to consult with your doctor or health practitioner for further information about vitamins or supplements to make sure you get these nutrients.
Cravings and food aversions
Aversions during pregnancy are very common and this basically means the undesired to eat certain foods. On the other hand, woman can experience cravings of various foods while pregnant and it is still unclear to researchers just why this is. Scientists believe it is very involved with the hormones and strange hormone fluctuations experienced during pregnancy.
The most common pregnancy cravings include;
• chocolate
• spicy foods
• fruits
• comfort foods like pizza, hot chips or pies
e, these foods include cigarette ashes, clay or starch.

This disorder is caused by the body missing minerals and vitamins essential for a functioning body during pregnancy. This disorder becomes especially dangerous when you eat non-food items that could be toxic or deadly for the growing baby and if this is the case it is important to seek medical attention immediately.

Weight gain during pregnancy

During today’s society weight is not a woman’s friend and an athletic slender physic is desired by almost all the female population in Australia. During pregnancy weight gain is quite common and perfectly healthy as it is required to provide the baby with the required nutrients needed for its growth. The amount gained on average during pregnancy is 25-30 pounds. If unsure a doctor can provide the healthy weight range for a growing baby during pregnancy following these weight charts below.

Recommended weight gain during pregnancy

Beginning weight BMI (Body Mass Index) Healthy weight Increase

underweight < 19.8 28 to 40 pounds

normal weight 19.8 to 26.0 25 to 35 pounds

overweight 26.0 to 29.0 15 to 25 pounds

obese >29.0 0 to 15

pounds

Another important calculation that is worth knowing during pregnancy is your BMI or Body mass index which can be calculated by: weight (in pounds) / height (in inches) x 703.
Healthy exercise
Its important like all parts of life to include exercise alongside a healthy diet and this can be helpful for staying at a healthy weight. Good forms of exercise include walking and swimming as they are low impact on the body but move the body at a good level of intensity. Sports that are too rough and at a far too high intensity are sports like basketball and rock climbing.
Takeaway: Evaluate your diet
It is so important to eat a balanced and nutritious diet during pregnancy so not only your baby but you can remain healthy as well. Your foods in your healthy, balanced diet should be low fat, low sugar and ow sodium foods. This means foods like takeaway should be avoided as they are not of high nutritional value.
What to eat each day;
• three servings of protein
• six or more servings of whole grains
• five + servings of fruits and vegetables
• three + servings of dairy
• foods with essential fats
• prenatal vitamins if necessary or lacking certain nutrients
What not to eat;
• alcohol
• caffeine
• raw meats and seafood
• fish (high-mercury)
• uncooked, processed meats
• unpasteurized dairy

Daily menu for pregnancy
Meal Meal Type
Breakfast Classic Apple Cinnamon Overnight oats
snack Blueberry Almond smoothie
lunch Fiesta salad
snack Peanut butter crackers
dinner Stuffed Acorn Squash with White Beans, Mushrooms & Wild Rice

Breakfast: Classic Apple-Cinnamon Overnight Oats
Remembering to prepare these oats before bed may not be easy, but you'll love waking up to a pre-made breakfast. Pour one cup of non-fat milk over 2/3 cup rolled oats and stir in 1/4 tsp cinnamon. Cover with plastic wrap and let sit in the fridge overnight. In the morning, add 2 tablespoons chopped walnuts and a small apple (chopped).
NUTRIENT TOTALS
Calories: 448.3
Protein: 19.6 g
Carbohydrate: 65.3 g
Dietary Fibre: 9.148 g
Total Sugars: 24.2 g
Total Fat: 13.8 g
Saturated Fat: 1.84 g
Cholesterol: 4.94 mg
Total Omega-3 FA: 1.43 g
Calcium: 560.1 mg
Iron: 3.147 mg
Sodium: 132.1 mg
Vitamin D: 0 mcg
Folate: 47.7 mcg
Folic Acid: 0 mcg

Calcium-Rich Snack: Blueberry Almond Smoothie
Store-made smoothies can be loaded with sugar and often lack nutritional value. Replace the traditionally high-in-sugar frozen yogurt -- a smoothie staple -- with unsweetened soy milk. Blend 3/4 cup frozen blueberries, 2 teaspoons almond butter, 1 teaspoon honey, and 3/4 cup unsweetened soy milk.

NUTRIENT TOTALS
Calories: 202.5
Protein: 6.878 g
Carbohydrate: 25.6 g
Dietary Fibre: 5.758 g
Total Sugars: 6.495 g
Total Fat: 9.478 g
Saturated Fat: 1.004 g
Cholesterol: 0 mg
Total Omega-3 FA: .045 g
Calcium: 271.2 mg
Iron: 1.835 mg
Sodium: 68.4 mg
Vitamin C: 1.895 mg
Folate: 25.3 mcg
Folic Acid: 0 mcg
Food Folate: 25.3 mcg

Lunch: Fiesta Salad
Mexican-inspired salad. Top 2 cups chopped romaine lettuce with 1 cup canned black beans (rinsed, drained), 1/2 a medium baked (or microwaved) sweet potato (cubed, with skin), 1/3 cup diced tomato and 1/4 cup frozen and thawed corn kernels. Drizzle with lime vinaigrette: 1 tablespoon lime juice, 1 tablespoon olive oil, 1/4 teaspoon chopped garlic and salt and pepper to taste; sprinkle with 1/4 cup reduced fat shredded Mexican blend cheese.

NUTRIENT TOTALS
Calories: 542.7
Protein: 27.4 g
Carbohydrate: 66.9 g
Die