Nutritional needs of different age groups
What are the Nutritional needs of...
Children?
Characteristics:
At an important stage of growth
Very active
Should have a good supply of nutrien
Carbohydrates — for energy
Proteins — for growth and development
Calcium and vitamin D — for building strong bones and teeth
Vitamins A, C and the B-group — for good health
Factors to consider:
Make meals colourful and attractive
Serve frequent meals in small portions
Include healthy snacks
Encourage a higher intake of water, fruit and vegetables
Teenagers?
Characteristics:
At the stage of rapid growth and puberty
Physically active
Require greater amount of nutrients that provide energy
Proteins — for growth and development
Carbohydrates — for energy
Calcium and vitamin D — for strong bones and teeth
Vitamin C — for healthy skin, good complexion and the absorption of iron
Iron — especially important for females
Water — for proper hydration
Factors to consider:
Encourage an active lifestyle with a balanced diet
Discourage eating food high in fats, salt or sugar
Include iron-rich food
Limit deep fried foods
Encourage a higher intake of water, fruit and vegetables
Adults?
Characteristics:
Achieve peak bone mass before the age of 30 years
Require an adequate intake of calcium to help attain maximum bone mass
Carbohydrates — for energy for work and play
Calcium and vitamin D — for achieving maximum bone mass
Vitamins — for good health
Iron — for women of childbearing age
Water — for proper hydration
Factors to consider:
Use My Healthy Plate to plan a balanced diet
Eat a wide variety of food
Select healthier food choices that are lower in salt, sugar or fats
Elderly?
Characteristics:
Less active
Body functions have slowed down
Demand for energy decreases
May have poor appetite
Nutritional needs:
Carbohydrates and fats — to consume moderately for energy
Sufficient proteins — to maintain and repair body cells
Calcium and vitamin D — to maintain bone mass and prevent osteoporosis
Water and dietary fibre — to prevent constipation
Factors to consider:
Provide food that is easy to chew, swallow and digest
Use suitable cooking methods such as steaming
Serve food in smaller portions in an attractive way
Types of Nutritional Tools
The different types of nutritional tools you will learn are:
My Healthy Plate
Dietary Guidelines for Children and Teenagers
Food Composition Table
Recommended Dietary Allowances
Nutritional tools are guidelines that can help us plan our meals to achieve a balanced diet.
Guidelines when planning meals
Aim for variety and balance
Eat enough fruit and vegetables
Cut down on saturated fats
Develop healthy habits
Go for whole-grains
Limit your salt intake
Bone up on calcium
Watch the sugar
Composition Table
A Food Composition Table shows the energy and nutrient values of different types of food
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The Recommended Dietary Allowances (RDA) refers to the average amount of energy and nutrients that meet the needs of most individuals in a day.