7 Stages Of Life

By Tia Stokes

Pregnancy

What Not To Eat

Most foods are safe for pregnant women and their babies. But you will need to use caution or avoid eating certain foods. The United States Department of Agriculture warns pregnant women against eating foods that may contain Listeria, a type of bacteria that causes an illness

The Food and Drug Administration (FDA) recommends that pregnant women avoid packaged or refrigerated meats, fish that contain a high amount of mercury

A friend of mine has just come out of a pregnancy and recommends that you do not eat:

soft cheese,cold meat, and foods high in salt. she was told this by a doctor that she saw while she was pregnant.

What To Eat

According to the American Pregnancy Association, folic acid helps an expectant mother’s body produce the extra blood she needs to provide for the unborn baby. Without enough folic acid, a baby could suffer from spinal cord defects and brain abnormalities. Spinach, citrus fruits, beans, breads and cereals are also high in folic acid and should be eaten frequently by the mom-to-be.

Load up on fruits and veggies. Not only do they satisfy both sweet and salty cravings, but they provide you and your baby with vitamins and minerals you both need. They also pack in some fiber to help you soothe those pregnancy constipation woes. it is recommended to eat at least six servings of fresh fruit and veggies a day.

My friend was also recommended to eat food high in folate, iodine,and iron and basically eat really healthy during a pregnancy.

My doctor said i can drink alcohol during my pregnancy, but my friends doctor said its not reccommended, Am i aloud to drink alcohol during my pregnancy or not ?

it is not known the amount of alcohol you safely consume during pregnancy so it is recommended to just play it safe a stay clear of it all, but it is proved that a mother who drinks alcohol during their pregnancy puts their baby at higher risks of having birth defects when it is born, the higher amount of alcohol consumed the higher the level of birth defects the baby will be at risk of having, in my opinion, to have a healthy pregnancy and baby jus stay clear of any alcohol.

Breastfeeding Mother

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Good food and nutrition is important to keep you healthy and stop you from getting run down, especially when you are breastfeeding.
Key nutrients include:


Protein this is needed to make breastmilk. Try to eat two serves of meat, chicken, fish, eggs or baked beans each day.

Water is needed to replace the fluid used to make breastmilk. Try to drink two litres of water each day.


Vitamin C levels in breastmilk can fall if you don’t eat enough fruit and vegies. Try to have some with every meal and snack.

Calcium is one of the main ingredients of breastmilk. Try to have four serves of milk, yoghurt or cheese each day.


Breastfeeding along with healthy eating and physical activity can help you get back in shape after giving birth.you need calcium in your body, if you dont consume enough calcium your body will take it from your bones and will put you at a higher risk of getting oesteperosis

you should avoid saturated fats and alcohol

Toddlers 1-4

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Toddlers can eat a wide variety of foods and textures. Toddlers and young children should drink water as their main drink, with some milk.

Low-fat or restricted diets are not recommended for toddlers as they may cause poor growth.


toddlers rarely follow a traditional meal pattern. They tend to need small and regular snacks. This suits small tummy sizes and provides the energy to keep moving all day.


  • Offer up to three cups of milk only each day, with water at other times for thirst. Full fat milk should be given up to two years of age and then reduced fat may be given.
  • Juice and sweetened drinks are unnecessary.

  • Encourage children to drink and enjoy water. Sweet drinks such as soft drinks and cordials, fruit drinks, vitamin-style waters, flavoured mineral waters, energy and sports drinks may cause health problems for children if consumed in large amounts. Problems may include tooth decay, loose bowel actions, poor appetite and excess weight gain.

  • Fruit and vegetables can be an enjoyable part of your child's diet. Fruit and vegetables contain essential nutrients that are important for a child's health, growth and development. Parents may worry their child is not eating enough fruit and vegetables. If you eat and enjoy fruit and vegetables every day, your child will usually follow your example
  • Children 4-12

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    Colourful and crunchy fruit and vegetables are an important and enjoyable part of your child’s diet. Both vegetables and fruit contain essential nutrients that are important for their health, growth and development. If you eat and enjoy fruit and vegetables together with your children every day they will usually follow your example.There are many reasons for everyone to enjoy eating a wide variety of vegetables and fruit. Vegetables and fruit provide important vitamins such as vitamin C and folic acid. They also have other plant substances that are thought important to help reduce the risk of some cancers and heart disease.

    what to avoid

    Drinks containing added sugar include sugar-sweetened soft drinks and cordials, fruit drinks, vitamin-style waters, flavoured mineral waters, energy and sports drinks
    Children do not need to include any fruit juices or other sweet drinks to have a healthy diet. Intake of sweet drinks reduces the quality of your child’s diet, has links to weight gain and poor oral health, and also exposes them to the ‘habit’ of drinking sweet drinks.

    get your child used to drinknig water as their primary drink and then once a day they can have a bit of juice or sugary drink but not alot

    Teenagers

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    Teenagers need to consume a healthy diet that is high in fruits and vegetables, and rich in nutrients like calcium and iron. Teenagers can do a lot to improve their diet, eat healthy meals and snacks, and maintain a healthy weight.

    Many teenagers eat junk food every day. This might be sugar-sweetened drinks like fizzy drinks and high-kilojoule snacks like potato chips. However, your body can’t run properly on poor fuel.

    Eating high amounts of fatty foods and salt can lead to high blood pressure and high cholesterol, yes, you may be young but you also may be putting yourslf at risk, and already on the path to these food disorders

    Eating Tips For Teens

    Cut back on, sugary drinks like soft drinks and energy drinks

    Water is the healthiest drink – try adding a slice of lemon, lime or orange for flavour.

    Keep a fruit bowl stocked at home for fast and low-kilojoule snacks.

    Eat breakfast every day so you’re less likely to snack on junk food at morning tea

    Reduce the size of your meals

    Don’t eat high-fat foods every time you visit a fast food outlet with your friends

    Adults

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    A healthy diet should include a good variety of nutritious foods. These include a range of breads, pastas, lean meats, fruits and vegetables. Eating breakfast is also an important part of a healthy diet. Keep fat and salt intake low. A good balance between exercise and food intake is important to maintain a healthy body weight.

    A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, such as walking, is recommended every day.

    Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise.

    Alcohol is high in energy (kilojoules) and fat and should be consumed in moderation. Men should drink less than two standard drinks per day and women less than one standard drink per day.

    Adults who eat a healthy breakfast are more likely be a healthy weight and more productive at work.
    Some easy-to-prepare, healthy breakfast ideas include:
    • fresh fruit with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated)
    • toast with cheese and tomato. Hot or cold reduced fat milk
    • rolled oats made with quick oats. Add sultanas and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated). Orange juice
    • baked beans on toast. Orange juice
    • fruit or plain yoghurt with fruit.


    It is important for all Australians to eat foods which contain iron and calcium. In particular:
    • Calcium – is important for bone health especially for women
    • Iron – carries oxygen around the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anemia.

    Seniors

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    For adults over 50, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colorful food, creativity in the kitchen, and eating with friends.

    • Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check.
    • Sharpen the mind – Key nutrients are essential for the brain to do its job. People who eat a selection of brightly colored fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease.Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age.
    • Feel better – Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out.


    A woman over 50 who is:

    • Not physically active needs about 1600 calories a day
    • Somewhat physically active needs about 1800 calories a day
    • Very active needs about 2000 calories a day

    A man over 50 who is:

    • Not physically active needs about 2000 calories a day
    • Somewhat physically active needs about 2200-2400 calories a day
    • Very active needs about 2400-2800 calories a day




    Important vitamin and minerals

    Water – As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst is may not be as sharp. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.

    Vitamin B – After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.

    Vitamin D – We get most of our vitamin D intake—essential to absorbing calcium and boosting muscles—through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.


    Calcium is very important as you age because it helps you maintain you bone durability and keeps them stronger for longer


    Malnutrition is a critical health issue among older adults caused by eating too little food, too few nutrients, and by digestive problems related to aging. Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems, as well as skin concerns.

    Tips for preventing malnutrition as you age:

    • Eat nutrient packed food
    • Have flavorful food available
    • Snack between meals
    • Eat with company as much as possible
    • Get help with food preparation
    • Consult your doctor