Nutrition for Infants, Children, Adolescents and Older Adults

THE IMPORTANCE OF NUTRITION THROUGHOUT LIFE

To protect and improve health and enhance quality of life, the nutrients the body needs must be taken in a balanced and regular way. The energy and nutrients we need change at different stages of life. To avoid health problems later on and maintain a high quality of life, it is important to be aware of our nutritional needs at each stage and to eat adequately.

Infant Nutrition

Infancy is the period when a baby first meets life and food, and when growth is at its fastest. Introducing foods at the right time and feeding adequately at the right intervals during this period lays the foundation that will affect a person's health throughout life.

The most important and irreplaceable food for a newborn is breast milk. Breast milk is the ideal food for a baby: it keeps the baby healthy, meets nutrient needs, is easy to digest, protects against disease, and is economical and practical. Babies should be fed only breast milk for the first 6 months, after which age-appropriate foods should be introduced gradually, one at a time. Care should be taken with allergenic foods (strawberries, tomatoes, cow's milk, fish, etc.), and the baby should be watched closely when these foods are tried. Honey, fava beans and eggplant should not be given before the age of 1, and no salt, tomato paste, sugar or spices should be added to the baby's food. Breastfeeding should continue after complementary foods are introduced, ideally until the age of 2. Once complementary foods begin, the baby should also be given water, making sure it is clean (boiled and cooled water).

Month 6:

• Continue breast milk
• Yogurt
• Fruit juice, vegetable juice and purées
• Pekmez (grape or carob molasses)
• Unsweetened milk pudding (milk + rice flour)
• Egg yolk (one quarter)
• Small amounts of cow's milk may be used in preparing foods.

Month 7:

• Foods started the previous month
• Rice flour, rice
• Egg yolk (whole)
• Meat (fish, chicken and red meat)
• Vegetable oils
• Vegetable purée or vegetable soup

Month 8

• Foods eaten the previous month
• Well-mashed home-cooked meals (with ground meat and vegetables)
• Whole egg or pasteurized cheese
• Grains – mashed red lentils, white beans and chickpeas

Month 12:

• All home-cooked meals

Nutrition in Childhood

This stage is divided into two: preschool nutrition and school-age nutrition. Childhood is the most important period, when the foundations of eating habits in general are laid.

Because preschool children (ages 1–6) now want to choose their own food, the family's eating style, the foods brought into the home, mealtime rules and the variety of foods offered to the child have a major influence on the child's future eating habits. In this period of increasing mobility and rapid growth, children need meals that are small in volume but rich in nutrients. A child's diet should always include milk, yogurt and kefir for bone development; valuable protein sources such as meat, cheese and eggs for muscle development; sources of beneficial fatty acids such as hazelnuts, walnuts and olive oil for brain development; and sources of fiber such as vegetables, fruit and whole grains for gut health. Fried foods, sugary products and pastries should be kept to a minimum.

The biggest problem seen in school-age children (ages 6–12) is unhealthy eating. In children who are no longer under parental supervision and can get food outside the home, a tendency toward unhealthy foods or skipping meals leads to obesity, anemia, tooth decay, and vitamin D and calcium deficiencies. A child whose eating pattern is disrupted may also have problems such as poor concentration and difficulty focusing, which affects success at school. Children who need to eat outside the home because of their social and school life should have access to healthy foods, and if necessary a lunch box should be prepared so that they get the foods they need each day in balanced and adequate amounts.

Nutrition in Adolescence

In this period, between the ages of 12 and 18, a changing social environment, a more demanding school life and mood disturbances caused by hormonal changes can lead to problems with adolescents' eating. In addition to stress-related overeating and obesity, an unfortunate result of choosing unhealthy foods, eating disorders (anorexia, bulimia, binge eating disorder, etc.) may also occur, especially in girls.

In this period, when fast food is much more widely available, there is a rise in obesity, vitamin and mineral deficiencies, anemia, bowel disorders (such as irritable bowel syndrome), and stomach problems (gastritis) linked to drinking large amounts of carbonated drinks.

Skipping meals is common among adolescents. Breakfast in particular, the most important meal of the day, should not be skipped; the carbohydrates, fat, protein and energy the body needs each day should come from the right sources, and physical activity should not be neglected.

Nutrition in Adulthood

To live healthily and improve quality of life and productivity, a person needs to be physically and mentally well. An unbalanced diet and a sedentary (inactive) lifestyle have brought with them diseases such as obesity, cardiovascular disease, gastrointestinal disorders, high blood pressure, diabetes and osteoporosis.

General points to keep in mind for healthy eating:

• Foods from all the food groups should be eaten in adequate amounts every day; avoid a monotonous diet and aim for variety.
• Increase your water intake and drink at least 8–10 glasses of water a day.
• Avoid sugar and sugary products, very fatty foods, salt, pastries and alcohol.
• Eat plenty of fiber, with an emphasis on vegetables, fruit, legumes and whole-grain products.
• Do not eat suet, clotted cream or margarine; choose healthy fats.
• Choose healthy cooking methods and avoid frying and sautéing.

Nutrition in Older Age

People aged 65 and over are considered older adults. Today, with improvements in health conditions, life expectancy has increased to about 78 years.

As at every stage of life, healthy eating is important at this stage too.

Factors that come with aging, such as reduced taste and smell, loss of appetite, reduced digestion and absorption of nutrients, and tooth loss, lead to nutritional deficiencies and disease.

Older adults with a poor appetite should choose foods that are small in volume but rich in nutrients, and should not skip meals. Unless there is a medical reason not to, protein sources such as eggs, milk and dairy products, and meat should be eaten every day. Older adults should drink water even when not thirsty, and daily water intake should be at least 1.5 liters. Care should be taken with diuretic drinks such as tea and coffee, limiting them to 2–3 cups a day. Fiber-rich foods should be included in the diet, and vegetable and fruit intake should be increased. Healthy cooking methods (baking, boiling, steaming, etc.) and healthy fat sources should be preferred; butter, tail fat, suet and margarine should not be used. Fish should be eaten 2–3 times a week, legumes 1–2 times a week and red meat 2–3 days a week. Salt intake should be limited.

Physical activity should be increased: unless a health condition prevents it, older adults should take 30-minute walks at least 3 times a week and stay away from smoking and alcohol.