| Good nutrition must help in achieving and maintaining a | | | | from proteins are necessary for growth and |
| healthy body composition and high energy levels for | | | | development.o Complex carbohydrates from whole |
| physical and mental work. The requirements do not | | | | grains, fruits and vegetables as they do not suddenly |
| change much between the ages of 19 and 45 years. | | | | cause change in blood glucose level.o The right kind of |
| However, requirements vary depending on the age, | | | | fats(polyunsaturated fats) are needed for the |
| gender and activity level of an individual. We shall here | | | | development and maintenance of certain tissues and |
| try to give the requirements categorically. | | | | also for absorption of certain fat soluble vitamins.o |
| Nutrition for children | | | | Essential vitamins and other micronutrients. |
| Good nutrition is essential for growing children and so | | | | Nutrition for elderly |
| to be aware of nutritional requirements for kids. It also | | | | Chances are that many elderly adults are eating alone |
| helps prevent obesity and other weight-related | | | | and hence are at particular risk for poor nutrition. The |
| diseases. The following may help to give your child a | | | | nutrient needs of the elderly are voluntarily reduced as |
| nutritious diet:o regular intake of fruits and vegetableso | | | | they become older. Again if their diet is less nutritionally |
| lean meat, nuts and eggs are healthy sources of | | | | dense, then a problem arises. It is true that, at this time |
| proteino serve whole-grain breads and cereals for | | | | in life, energy needs are lower because metabolic rate |
| they are high in fibero broil, grill or steam instead of | | | | and physical activity are decreased. |
| frying foodo fast food and junk food must be limitedo | | | | It is still very essential to eat a variety of nutritional |
| water and milk may be substituted for sugary fruit | | | | foods.o Foods high in sugar, fat, or alcohol have low |
| drinks and sodas | | | | nutritional value. Fat taken should be more in the form |
| Get more information about your child's nutrient | | | | of monounsaturated and polyunsaturated fat which |
| requirements. A healthy diet for children must include | | | | provide essential fatty acids.o Because of the lower |
| the following nutrients:o Iron -It is needed to make | | | | energy needs protein-containing foods should be of |
| hemoglobin, the oxygen-carrying component of RBCo | | | | high qualityo Carbohydrates in vegetables, whole grains |
| Calcium - it is a key building block for strong and | | | | and fruits have high fiber content as also essential |
| healthy bones.o Vitamins - These are essential for | | | | vitamins and mineralso Some older adults restrict their |
| healthy growth and development in children.o | | | | intake of water to limit trips to the toilet resulting in the |
| Carbohydrates -They are the body's most important | | | | risk of dehydration. 6 to 8 cups of water a day is |
| and readily available source of energy which may | | | | must.o Some drugs may affect food intake by |
| break broken down and cause blood sugar level in | | | | depressing or stimulating the appetite and may also |
| your child to rise quickly.o Fiber - When combined with | | | | reduce the absorption of nutrients from foods. |
| adequate fluid intake, high-fiber fare helps in digestion | | | | Metabolism and excretion of nutrients are affected by |
| and may protect against gut cancers and constipation. | | | | some others. |
| It helps prevent diabetes and heart disease.o Fat - It | | | | Nutrition for men |
| helps to build nerve tissue (like the brain) and | | | | While women have special nutritional needs for their |
| hormones. The body also uses fat as fuel.o Minerals - | | | | biological demands, men too need to pay attention to |
| These are inorganic substances which help in | | | | their nutritional demands. In general, nutritional |
| formation of bones and teeth, essential constituents of | | | | requirements in men are greater than in women, for |
| body fluids and tissues, components of enzyme | | | | the reason that men are larger and have more muscle |
| systems, nerve function. | | | | mass than women. |
| The nutritional requirements vary by age, so parents | | | | Let's consider a few major nutrients for men.o |
| must consult their child doctors to get detailed daily | | | | Calcium- Calcium is an important nutrient required in |
| requirement recommendations. | | | | lowering the risk of osteoporosis in men, too much of it |
| Nutrition for women | | | | may be harmful in turn. Risk of prostate cancer is |
| The fact that women have highly different phases in | | | | increased in men who consume high levels of calcium |
| life because of the reproductive factor in their life is a | | | | from foods and supplements.o Iron- Men need less |
| reason for the variance in women's nutritional needs | | | | iron. Men with high iron stores were susceptible to |
| as compared to men. | | | | increased risk of heart attackso Protein- Men weigh |
| Eating healthy keeps energy levels high and will makes | | | | more, so require more protein. Excess protein |
| to manage the responsibilities and commitments that | | | | accelerates calcium loss in urine and hence men with a |
| have to be dealt with every day. | | | | high risk of kidney stones should watch their protein |
| A healthy diet must include the following basic | | | | intake.o Fiber- Men require more fiber than women for |
| constituents:o Lean protein- Proteins are essential as | | | | protection against heart disease and are based on |
| being the building blocks of life. Amino acids derived | | | | energy intake. |