The fundamentals of a healthy dietary pattern are consistent across life stages. However, each specific stage of the life has its specific nutrition needs. Infants - the first 6 month of life
- Exclusively feed infants human milk. Human milk provides necessary nutrients (except vitamin D and potentially iron) for infants. It also contains bioactive substances and immunologic properties which can protect infants against disease, and provide unique immunological benefits.
- If human milk is not available, feed infants iron-fortified infant formula.
- Provide supplemental vitamin D soon after birth if the infant is exclusively (or mixed) fed with human milk.
Infants - 6 months to 12 months
- Continue feeding infants human milk or formula through at least the first year of the life.
- Introduce infants to nutrient-dense complementary foods from all food groups. Foods should be age appropriate to avoid potential choking.
- For infants older than 6 month and fed human milk, make sure to include foods rich in iron and zinc to support neurologic development and immune function.
- Introduce infants to potentially allergenic foods, such as egg and peanut-containing foods, to help to prevent food allergy in the future.
- For infants before 12 month old, don't feed them cow milk, soy milk, other plant based milk, 100% fruit or vegetable juices.
- Avoid foods containing raw or cooked honey, and avoid any unpasteurized foods or beverages.
Toddlers - 12 months to 23 months
- Reduce human milk and infant formula, introduce un-flavored cow whole milk and/or fortified unsweetened soy beverage.
- Fed infants nutrient-dense complementary foods from all food groups and ensure they get adequate nutrients of vitamin D, calcium, dietary fiber, and potassium.
- Prefer whole fruits over fruit juices.
- Avoid sugar-sweetened or caffeine containing beverages.
- For seafood, toddlers should eat seafood lowest in methylmercury. Learn more at FDA.gov/fishadvice
Children - Ages 2 Through 8
- Calorie level ranges:
- Ages 2 through 4, Females: 1,000-1,400 calories; Males: 1,000-1,600 calories.
- Ages 5 through 8, Females: 1,200-1,800 calories; Males: 1,200-2,000 calories.
- This age group children have Healthy Eating Index (HEI) 61 for age 2-4 and 55 for age 5-8. Their eating pattern is inconsistent with the recommended pattern in the following area:
- Eat less vegetables, especially dark green, red & orange vegetables, than recommended amount.
- Eat much more refined grains and much less whole grains than recommended.
- Consume less seafood than recommended. Seafood contains protein and beneficial fatty acids. However children should eat seafood low to lowest in methylmercury, for example, avoid canned tuna. Learn more at FDA.gov/fishadvice
- The consumption of added sugars, saturated fat, and sodium by young children are far exceeding the limits.
Children and Adolescents - Ages 9 Through 13
- Calorie level ranges:
Females: 1,400-2,200 calories; Males: 1,600-2,600 calories.
- This age group children have 2nd lowest Healthy Eating Index (HEI) at 52. Their eating pattern is inconsistent with the recommended pattern in the following area:
- Eat less vegetables and fruits than recommended amount
- Consume less dairy products than recommended
- Eat more refined grains and less whole grains than recommended
- Consume less seafood than recommended. Seafood contains protein and beneficial fatty acids. However children should eat seafood low to lowest in methylmercury, for example, avoid canned tuna. Learn more at FDA.gov/fishadvice
- The consumption of added sugars, saturated fat, and sodium by children are far exceeding the limits.
Adolescents - Ages 14 Through 18
- Calorie level ranges:
Females: 1,800-2,400 calories; Males: 2,000-3,200 calories.
- This age group adolescents have lowest Healthy Eating Index (HEI) at 51. Their eating pattern is inconsistent with the recommended pattern in the following area:
- Consume less dairy products than recommended, as a result, they may have inadequate potassium, calcium, and vitamin D which are extremely important for supporting adolescents' bone development.
- Consume much less vegetables and fruits than recommended amount
- Eat more refined grains and less whole grains than recommended
- Female adolescents consume less meat, poultry, eggs, seafoods than recommended. This leads to underconsumption of protein, iron, vitamin B6, and vitamin B12.
- Male adolescents consume more meat than recommended
- Consume less seafood than recommended
- This age group adolescents consume a lot of sugar-sweetened beverages, especially soda and sports drinks, which are not part of the healthy diet pattern.
Adults - Ages 19 Through 30
- Calorie level ranges:
Female: 1,800-2,400 calories; male: 2,400-3,000 calories.
- This age group adults have Healthy Eating Index (HEI) 56. Their eating pattern is usually inconsistent with the recommended pattern in the following area:
- Consume much less dairy products than recommended amount
- Consume less vegetables (especially red & orange colored vegetables) and fruits than recommended
- Consume much less whole grains and more refined grains than recommended.
- Male consume more meats, poultry, and eggs than recommended
- This age group adults consume far more sodium than recommended.
- The consumption of saturated fat and added sugars also far exceed the recommended amount.
Adults - Ages 31 Through 59
- Calorie level ranges:
- Calorie needs decline throughout adulthood due to slower metabolism when aging and activity level
- Female: 1,600-2,200 calories; male: 2,200-3,000 calories.
- Special Considerations:
- The inadequate consumption of vegetables, fruits, and whole grains leads to inadequate intake of dietary fiber. Dietary fiber is important for the gut health.
- Low consumption of dairy products and seafood leads to inadequate calcium and Vitamin D. Calcium and vitamin D during adult years (starting from early adult) can promote optimal bone health and prevent the onset of osteoporosis later in the life. Sunlight can also help to produce Vitamin D in the body.
- This age group adults have Healthy Eating Index (HEI) 59. Their eating pattern is usually inconsistent with the recommended pattern in the following area:
- Consume less dairy products than recommended amount
- Consume less red & orange colored vegetables and fruits than recommended
- Consume much less whole grains and more refined grains than recommended.
- Male consume more meats, poultry, and eggs than recommended
- This age group adults consume far more sodium than recommended that contributes to the hypertension. 22% of adults age 18-39 and 55% of adults age 40-59 have hypertension.
- This age group adults consume more saturated fat than recommended. As aging the heart disease risk increases.
- Most adults exceed recommended limits for added sugars via sugar-sweetened beverages, bakery foods, sweet snacks, breakfast cereals, candies, and other foods.
Women during pregnancy
- Calorie level ranges (assume she has a healthy pre-pregnancy weight):
- 1st trimester: same as her regular Calorie needs based on her age, height, and weight.
- 2nd trimester: regular + 340 calories
- 3rd trimester: regular + 452 calories
- Overall the Healthy Eating Index (score 63) is better than peers who are not pregnant or lactating (score 54).
- Weight Management during pregnancy is important for the health of both mother and child.
- Eat nutrient-dense foods; lean or low-fat; prepared with minimal added sugars, refined starches, saturated fat, or sodium.
- Special Considerations:
- Often need to take a daily prenatal vitamin and mineral supplement to meet folate/folic acid, iron, iodine, choline, and vitamin D needs during pregnancy.
- Seafood intake during pregnancy is recommended for the benefits of cognitive development of the fetus, but pregnant women should choose seafood lowest in methylmercury.
- Pregnant women should not drink alcohol at all.
- The eating pattern inconsistent areas for this group of women are:
- Consuming less vegetables than recommended, especially Red & Orange vegetables and Starchy vegetables.
- Consuming less dairy products than recommended.
- Consuming too much sodium than recommended.
- Consuming too much saturated fat and added sugar than recommended.
Women during lactation
- Calorie level ranges (assume she has a healthy pre-pregnancy weight):
- 1st 6 months: regular + 330 calories
- 2nd 6 months: regular + 400 calories
- Overall the Healthy Eating Index (score 62) is better than peers who are not pregnant or lactating (score 54).
- Eat nutrient-dense foods; lean or low-fat; prepared with minimal added sugars, refined starches, saturated fat, or sodium.
- Special Considerations:
- The RDA (Recommended Dietary Allowances) for iodine and choline are even higher than during pregnancy. The RDA for folate is higher during lactation but not as high as during pregnancy.
- Seafood intake during lactation is recommended for the benefits of cognitive development of the young children. But need to limit methylmercury exposure in the seafood.
- Women during lactation should not drink alcohol especially within 2 hours before breast feeding the baby.
- The eating pattern inconsistent areas for this group of women are:
- Consuming less vegetables than recommended, especially Red & Orange vegetables and Starchy vegetables.
- Consuming much less dairy products than recommended.
- Consuming more meats, poultry, eggs than recommended.
- Consuming way too much sodium than recommended.
- Consuming too much saturated fat and added sugar than recommended.
Older adults - adults ages 60 and older
- Calorie level ranges (assume she has a healthy pre-pregnancy weight):
- Calorie needs lower for older, smaller, and less physically active old adults
- Female: 1,600-2,200 calories; male: 2,000-2,600 calories.
- Overall the Healthy Eating Index (score 63) is better than other age group adults.
- Special Considerations:
- Calories: Have lower calorie needs but higher nutrient needs. So older adults' dietary patterns require more nutrient-dense foods.
- Protein: older adults should intake more protein to prevent the loss of lean muscle mass.
- Calcium, Vitamin D, and Vitamin B12: older adults should consume more dairy products and seafood to obtain these nutrients. Some older adults' ability to absorb vitamin B12 decreases when aging, older adults' ability to generate vitamin D from sunlight decreases when aging.
- Hydration: older adults tend to intake less fluid than younger adults because of the less sensation of thirst and concerns about bladder control or issues with mobility. Hydration helps the brain and body work, and aid in the digestion of food and absorption of nutrients.
- Alcoholic beverages: Certain older adults should avoid drinking alcohol completely, such as people who operate machinery, participate in activities requiring coordination and alertness, have certain medical conditions, take certain medications, etc.
- The eating pattern inconsistent areas for this group of people are:
- Consuming less vegetables than recommended, especially Red & Orange vegetables and Starchy vegetables.
- Consuming much less dairy products than recommended.
- Older women (especially 70+ years old) consume less protein (especially seafood, dairy, beans, peas, and lentils) than recommended, and men eat too much meats, poultry, eggs.
- Men consume way too much sodium than recommended.
|