WORLD FOOD DAY 2020

 

THEME: ‘Smart Solutions to Healthy Diets’

Growth, Nourishment, and Sustenance should be the criteria for diets. Food is the essence of life and the bedrock of our cultures and communities. Preserving access to safe and nutritious food is and will continue to be an essential part of living. 

In recent times the world has made significant progress in improving agricultural productivity. Although we now produce more than enough food to feed everyone, our food systems are out of balance. Hunger, obesity, environmental degradation, loss of agro-biological diversity, food loss and waste and a lack of security for food chain workers are only some of the issues that underline this imbalance.

Also, poor diets have become the order of the day. All we care about is to get filled not minding the nutritional content/value of the food. However, to ensure healthy diets, there's a need to pay attention to what goes through our mouth because hunger and malnutrition are not solely caused by lack of food but it's as a result of inaccessibility to affordable healthy diet. Our food choices each day affect our health and how we feel today, tomorrow and in the future. Health risk that causes illness and deaths is associated with poor diet. 

Healthy diets include varieties of fruit, vegetables, whole grains, starches, good fat, lean protein and consumption of appropriate diet that suit different age group. This piece will focus more on recommended diet for different age group.

There are foods associated with different age group as we grow which in turn helps our growth, nutrition and the Sustenance of our body.

Babies – birth to six months

Breast milk generally supplies a baby with the required amounts of nutrients, fluids and energy up to about six months of age. It is recommended that infants be exclusively breastfed up to around six months of age.

All babies need extra water once solid foods are introduced.

Food for babies – six to 12 months of age

Solids should be introduced around six months of age to meet your baby’s increasing nutritional and developmental needs. However, breastfeeding should continue until twelve months of age and beyond, or for as long as the mother desires.

Give your baby foods that are rich in iron and zinc.

Foods introduced provide texture suitable for your baby’s stage of development. Foods range from fruits and vegetables (for vitamin and mineral content) to meat, poultry, fish and whole eggs..

Do not add salt, sugar or honey to your baby’s food.

Food for young 

As a child grows to eating solid food, a wide range of food should be offered to ensure adequate nutrition. Adolescence occur for girls around 10-11years while 12-13 years for boys. It's therefore recommended that that adequate nutrient should be provided at this stage for growth and physical activities. 

Milk, cheese and yoghurt should be included to boost calcium intake for healthy bones. Adolescent girls are encouraged to consume milk and milk products, Fast foods should be balanced with vegetables, fruit,legumes, fish, wholegrains bread and cereals to reduce calories.

• Food for Teens. 

 Growth spurt as children move into adolescence needs plenty of kilojoules and nutrients. For girls (10 to 11 years of age) and (For boys, it occurs later, at 12 to 13 years).

Recommendations include:

 Nutrient-dense foods such as wholegrain breads, cereals, fruits, legumes, nuts, vegetables, fish and lean meats should be included in diets. Milk, yoghurt and cheese should also be included to boost calcium intake for growing bones.

• Older teenagers and young adults

Recommendations include:

• Be physically 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.

Food for pregnant women

A pregnant woman should concentrate on increasing her nutrient intake, rather than her kilojoule intake ( 1400-1900/day for healthy pregnancy ~ a glass of milk) particularly in the first and second trimesters.

Recommendations include:

• No crash dieting, it has negative impact on the baby and leads to unnecessary weight gain.                                                     
• Nutrients required during pregnancy include folate iron, vitamin B12 and iodine (necessary for child's normal growth).                                                          
• Avoid foods with increased risk of the listeria bacteria (such as soft cheese and cold seafood) and foods that contain mercury (such as certain fish e.g flake).                                                        
• Be physically active and drink plenty of fluids.                                                               
• Do not smoke  it causes still birth, growth retardation, spontaneous abortions e.t.c 

 All women of childbearing age should eat high-folate foods (such as green leafy vegetables, fruits and legumes). If planning for pregnancy, its important to obtain 400 µg folate/ day and if you are pregnant 600 µg/day. This can be obtained from a folate supplement and a diet high in folate-rich foods (remember to talk to your doctor first). Take bread-making flour fortified with folic acid. 

• Food for breastfeeding mothers

Breastfeeding mothers need a significant amount of extra energy to cope with the demands of breastfeeding. This extra energy should come in the form of nutrient-dense foods to help meet the extra nutrient requirements that also occur when breastfeeding. Vegan mothers who are breastfeeding (during pregnancy) should take a vitamin B12 supplement.

Recommendations include:

• Eat foods that are rich in folate, iodine, zinc and calcium.                                          
• Eat and drink regularly  breastfeeding may increase the risk of dehydration and cause constipation. Fluid needs are approximately 750  1000 ml a day above basic needs.                                        

Food for menopausal women.   

                 
Thinning of the bones is common in postmenopausal 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 phytoestrogens reduces many symptoms of menopause, such as hot flushes. Good food sources include soy products (tofu, soymilk), chickpeas, flax seeds, lentils, cracked wheat and barley.

Food for older people

Many people eat less as they get older, hence looses nutrients.

Foods to eat as you age:

• Water: Water in-take for older people reduces because of reduction in thirst. Water keeps you hydrated, prevent dizziness, fatigue and slight headaches.      
• Blueberries: Antioxidants -- things like vitamin C and vitamin E -- keep your cells healthy.                                                  
• Fiber: Fiber from foods like vegetables, whole grains, fruits, and legumes plays a key role in preventing or ease constipation as well as lower your cholesterol, blood pressure, and inflammation. Fiber also can help control blood sugar levels and lower your chances of diabetes.                           
• Fatty fish: Heart-healthy all-stars like salmon, mackerel, and sardines are high in omega-3 fatty acids.                        
• Olive oil: You can use this as a substitute for butter. Its healthier than some other oils.                                             
• Yogurt: Bone loss gets worse as you get older. Calcium helps keep it at bay and yogurt is a good source of that. Get yogurt fortified with vitamin D.                    
• Tomatoes: These and other foods high in lycopene, help protect against prostate cancer and may help prevent lung cancer, too.                                           
• Red wine: Alcohol may help lower bad cholesterol, prevent blood clots, and ease your blood pressure. Once a day.      
• Broccoli.                                                          
• Nuts: Full of omega-3s, nuts are heart-healthy nutrition.

Referenes

Australian Dietary Guideline ( national healthy and medical research council, Australia government

Nutrient Reference Values(NRVs) for Australia and New Zealand(Including Recommended Dietary Intakes), 2006, Australia National and Medical Research Council

Anaphylaxis, Department of Education and Training, State Government of Victoria Australia.

Folate: crucial for women under 50, Dietitians Association of Australia