We all know that a good foundation for nutrition really begins while we are snuggled comfortably in our mother's womb. But if you are reading this, you clearly aren't in her womb any longer, so it is up to you to prepare yourself as well as your children for their nutritional future. So we'll make this easy and start the discussion with pregnancy and end with adulthood.
Pregnancy
You can get good start with your unborn child by preparing yourself physically prior to becoming pregnant. This includes participating in physical activity regularly - and yes, this includes weightlifting! - and ensuring your diet (lifestyle) consists of lean meats, fish, chicken, nuts & seeds, vegetables and some fruits (berries are always the best choice). Once you find out that you have a little nugget growing inside your womb, your nutrition and physical activity should remain the same. Furthermore, a prenatal vitamin should be taken to ensure the pregnant mother receives the "nutrients needed during pregnancy, particularly folate, iron and calcium." (Sizer & Whitney, 2011, p. 498) Lastly, if you use tobacco products and alcohol, you should halt the use immediately. "Drinking alcohol during pregnancy threatens the fetus with irreversible brain damage, growth retardation, mental retardation, facial abnormalities, vision abnormalities, and many more health problems." (Sizer & Whitney, 2011, p. 506) Remember, everything you consume, your baby consumes.
Infancy & Childhood
It's understandable that not all mothers will be able to breast feed their child if income is an issue for the household and mother can't be home to feed the infant. However, with technology becoming more and more favorable, mothers can pump their breast milk and store in the fridge for later use. It is recommended that babies receive breast milk versus formula as breast milk contains the vital nutrients and vitamins a baby needs for development, protects against weight gain, and it is much easier for baby to digest. (Sizer & Whitney, 2011) As the baby reaches 6 months, other baby foods can be introduced, but breast milk should still continue for up to 12 months. (Sizer & Whitney, 2011) As the child ages, their growth is staggering and so requires adequate nutrition to aid in their healthy growth. Just like adults, children need fuel to provide them energy - proper carbohydrates, adequate protein & fats and of course other vital nutrients and vitamins. A daily children's muti-vitamin is always a good idea given their great need for additional vitamins and nutrients that they may not be getting from their food. I love the picture below as it easily depicts why nutrition is important in their development. Who doesn't love pictures?!
Adolescence
Boys are said to reach their growth spurt between the ages of 12 - 13 and typically end at age 14. For girls, their growth spurt starts between 10 and 11 and ends at age 12. (Sizer & Whitney, 2011) To support those spurts, nutrition is imperative. To sustain the energy these active kids require, boys should be taking in a substantial amount of calories. (I said "active kids", because we want our kids active, not sitting on the couch playing XBOX!) Nutrients and vitamins are extremely important for kids as they near their mid teens. Vitamin D and calcium are necessary for bone growth and development. (Sizer & Whitney, 2011, p. 549) Additionally iron is especially important for girls given the deficiency they experience while on their menstrual cycle.
Adulthood
Congratulations! You've managed to tackle the years that I would never want to re-experience, given the chance! You have successfully made it through the years of childhood and "tween-hood" and are now considered an adult. The needs for good nutrition, adequate vitamins and minerals and of course physical activity need not be changed. As we age, those requirements are even more important to sustain the life of our bones and essential organs. Our energy needs are going to be on the decline, but you can fight the typical signs of aging by continuing your path on good nutrition and staying physically active. And while you may be of legal age to consume alcohol and use tobacco products, abstaining from their use will extend your use!
References:
Journey on the Net (2007) The connection between child nutrition and obesity. Retrieved September 15, 2011 from http://www.onespay.com/the-connection-between-child-nutrition-and-obesity/.
Sizer, F. & Whitney, E. (2011) Nutrition: Concepts and controversies. (12th edition) Belmont, California: Wadsworth, Cengage Learning.
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