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  3. Food and Your Life Stages The nutritional needs of the human body change at different life stages. To be fit and healthy, it

Food and Your Life Stages The nutritional needs of the human body change at different life stages. To be fit and healthy, it

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问题                               Food and Your Life Stages
    The nutritional needs of the human body change at different life stages. To be fit and healthy, it is important to take into account the extra demands placed on your body by these changes. To meet your body’s regular nutritional needs, you should consume:
    •   A wide variety of nutritious foods;
    •   Daily supplies of water;
    •   Enough kilojoules (千焦耳) for energy, with carbohydrates as the preferred source;
    •   Adequate protein for cell maintenance and repair;
    •  Fat-soluble and water-soluble vitamins;
    •   Essential minerals, such as iron, calcium and zinc;
    •   Foods containing plant-derived photo-chemicals, which may protect against heart disease, diabetes, some cancers, arthritis (关节炎) and osteoporosis.
    A varied diet that concentrates on fruits, vegetables, whole grains, legumes (豆类), dairy foods and lean meats can fulfill these basic requirements.
Babies from Birth to Six Months of Age
    Infants usually increase their length by 50 percent and their weight by 300 percent between birth and one year of age. Breast milk generally supplies a baby with the required amounts of nutrients, fluids and energy up to six months of age. Where possible, breast milk is preferred to formula, as it contains many protective and immunological factors that benefit the baby’s development.
    Breast milk or correctly prepared infant formula provides enough water for a healthy infant to replace any water losses. However, all infants need extra water when solid foods are introduced.
Babies Six to 12 Months
    Solids should be introduced around six months of age. As a baby is gradually weaned (断奶) from the breast or bottle and new solids are introduced, there may be reduced body stores of iron and vitamins C and D. To maintain nutrient body stores:
    •   Give your baby foods that are rich in iron, for example, iron-enriched infant cereals. Iron-enriched rice-based cereals are frequently recommended as the first food to be introduced, as there is the additional benefit of having a lower risk of an allergic reaction. Wheat cereals are not recommended as the first food due to their allergy risk.
    •   Fruits and vegetables should be introduced after the cereals. They are important for vitamin and mineral content and to introduce new textures, tastes and colors.
    •   Meat, poultry and fish are generally introduced last.
    •   Don’t add salt or sugar to your baby’s food.
    •   Occasional exposure of the skin to sunlight is usually enough to provide a baby’s vitamin D requirements.
Young Children
     During childhood, children tend to vary their food intake (spontaneously) to coincide with their growth patterns. Children’s food needs vary widely, depending on their growth and their level of physical activity. Like energy needs, a child’s total protein, vitamin and mineral requirements increase with age. Ideally, children should be accumulating stores of nutrients in preparation for the rapid growth spurt experienced during adolescence.
     Food-related problems for young children include becoming overweight, obesity, tooth decay and food sensitivities. Recommendations include:
     •   If a child is putting on too much body fat, limit energy-dense, nutrient-poor snack foods. Increasing physical activity will also help. You could also restrict the amount of television watching.
     •   Tooth decay can be prevented with regular brushing and visits to the dentist. Avoid sugary foods, especially if sticky or acidic.
     •   Ensure your child has enough fluids, especially milk and water.
Children Entering Their Teenage Years
    The growth spurt as children move into adolescence needs plenty of kilojoules and nutrients. For girls, this generally occurs around 10 to 11 years of age, while for boys it occurs later, at around 12 to 13 years. Recommendations include:
    •   Foods that are high in kilojoules can generally be eaten without causing excess weight, as long as the teenager is physically active.
    •   Takeaway and fast foods need to be balanced with nutrient-dense foods, such as wholegrain breads and cereals, fruits, legumes, nuts, vegetables, fish and lean meats.
    •   Dairy products should be included to boost calcium intake; this is especially important for growing bones.
Older Teenagers and Young Adults
    Moving away from home, starting work or study, and the changing lifestyle that accompanies the late teens and early 20s can cause dietary changes that are not always conducive to good health. Recommendations include:
    •   Make a deliberate effort to keep active.
    •   Limit alcohol intake.
    •   Reduce the amount of fats and salt in the daily diet.
    •   Be careful to include foods rich in iron and calcium.
    •   Establish healthy eating habits that will be carried on into later life.
Pregnant Women
    A pregnant woman should concentrate on increasing her nutrient intake, rather than her kilo-joule intake, particularly in the first and second trimesters. Recommendations during pregnancy include:
    •   Don’t crash diet as this can have a negative impact on the baby.
    •   Don’t "eat for two", as this will lead to unnecessary weight gain. A healthy pregnancy only requires about an extra 850-1,100 kilojoules a day during the second and third trimester, which is equivalent to a glass of milk or a sandwich.
    •   Concentrate on diet quality rather than quantity.
    •   Nutrients that may need special attention during pregnancy include iron, calcium, foliate (叶绿素), vitamin C, zinc and protein.
    •   No one knows the safe limit of alcohol consumption during pregnancy, so the best approach is not to drink at all.
    •   Being physically active has many benefits. If you are active and fit and are experiencing a normal pregnancy, you can remain physically active during your pregnancy. Otherwise, consult your doctor for advice.
    •   Drink plenty of fluids.
    •   Do not smoke  it is associated with growth retardation, increased risk of spontaneous abortion, stillbirths, placental complications and low birth weight. These risks include both direct and passive smoking.
Breastfeeding Mothers
    Breastfeeding mothers need about 3,000 more kilojoules each day, including about 30 percent more protein. The amounts of some vitamins and minerals also need to be increased to meet the needs of the baby and mother. The nutrients of particular concern during breastfeeding are:
    •   Calcium
    •   Foliate
    •   Zinc
    •   Magnesium
    •   Vitamin A
    •   Vitamin B6.
    If the mother’s diet is continuously low in vitamins, her breast milk concentrations will also be low. Recommendations include:
    •   Eat foods that are nutrient-dense especially in calcium, which is typically leached from the woman’s body to make breast milk.
    •   Eat and drink regularly  breastfeeding bums through extra kilojoules and may increase the risk of dehydration (缺水) and cause constipation (便秘).
Menopausal Women
     Thinning of the bones is common in postmenopausal (绝经后) women because of hormone- related changes. Recommendations include:
     •   Eat foods rich in calcium such as milk or, if necessary, take calcium supplements as prescribed by a doctor.
     •   Weight-bearing exercises such as walking or weight training can strengthen bones and help maintain a healthy body weight.
     •   A high fiber, low fat and low salt diet a diet high in photo-estrogens has been found to reduce many symptoms of menopause, such as hot flushes. Good food sources include soy products (tofu, soymilk), chickpeas, flax seeds, lentils, cracked wheat and barley. Include a variety of wholegrain, nutrient-dense foods whole grains, legumes and soybased foods (such as tofu, soy and linseed cereals), fruits and vegetables, and low fat dairy products.
Older People
    Many people eat less as they get older; this can make it harder to ensure your diet has enough variety to include all the nutrition you need. Recommendations include:
    •   Be as active as possible to encourage your appetite and maintain muscle mass.
    •   Remain healthy with well-balanced eating and regular exercise. Eat foods that are nutrient-dense rather than energy-dense, such as eggs, lean meats, fish, liver, low-fat dairy foods, nuts and seeds, legumes, wholegrain breads and cereals.
    •   If possible, try to spend some time outside each day to boost your vitamin D synthesis for healthy bones.
    •   Limit foods that are high in energy and low in nutrients, such as cakes, sweet biscuits and soft drinks.
    •   Choose foods that are naturally high in fiber to encourage bowel (肠) health.
    •   Limit the use of table salt, especially during cooking.
    •   Choose from a wide variety of foods and drink adequate fluids.
    •   Share mealtimes with family and friends.
Where to Get Help
    •   Your doctor
    •   Community health center
    •   Dietitian
Things to Remember
    •   The nutritional requirements of the human body change as we move through different life stages.
    •    A varied diet that includes plenty of nutrient-dense foods is recommended for everyone, regardless of age.
Instead of increasing kilojoule intake, a pregnant woman should concentrate on increasing her______.
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答案nutrient intake
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