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How much protein, carbs and fats do they need... Why? 

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How much protein, carbs and fats do they need... Why? 

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What vitamins do they need? Why? A, B, C, D 

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What vitamins do they need? Why? A, B, C, D 

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What minerals do they need? Why? Iron & Calcium

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What minerals do they need? Why? Iron & Calcium

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For protein, someone who actively engages in exercise and training will require a higher amount of protein. A target goal could be 1g of protein per lbs of lean body mass or if you are actively performing strenuous exercise then you could opt for 1g per lbs of bodyweight. For carbohydrates, you should aim for around 35-45% of your calorie intake to be from carbs as they are your main energy source and will help you perform your day-day tasks. For fats, around 20% if your caloric intake should be from fats. Fats are important as they help with insulation and they are an emergency energy source. They provide a layer of protection around the organs within the stomach. -Ash

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Elderly people could opt for a 35/45/20 split in terms of proteins, carbs and fats. it’s important for them to have a higher intake of carbohydrates as their energy levels can often be very low. As well as certain tasks will now require a greater amount of energy to complete compared to when they were younger. Although elderly people may not be performing resistance training, it’s still important that they consume an adequate amount of protein to prevent muscle atrophy as much as possible. And for the fats, this helps a lot with keeping their body temperature up as elderly people tend to feel the cold more, so having a good layer of subcutaneous fat is important. it’s even been shown to help prevent some potential diseases. - Ash

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How much protein, carbs and fats does 14-16 year olds need and why? - Michael

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How much protein, carbs and fats does 14-16 year olds need and why? - Michael

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14-16 year old girls should consume 46 grams of protein per day, and for boys they should consume 52, The reason that boys require more protein than girls is because of they're generally larger and have more lean muscle mass.

Having too much protein  means excesses calories if this age group can't burn those calories, their bodies will store that protein as fat which can cause organ damage and could make their kidney stones work too hard.

Protein is key for 14-16 year olds growth and development, and as well their energy and tissue repair.

Vitamin A helps with their night and color vision, and as welll helps them to have normal growth, healthy skin and tissue repairs,

Zinc helps your bodies ability to fight off any illnesses or infections, it also helps with cell growth.

Calcium is important for 14-16 yeae old because it helps building your bones and keeps your nervs and muscles

Vitamin b -Helps with your cell production and metabolism.

Vitamin C - Helps with synthesizing which is important for their teeth and bone formation and wound healing.

Vitamin D - Helps with your bone formation and it helps maintain your calcium levels.

Iron - Helps with your red cell production and increase in muscle mass.

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For women going through pregnancy, it’s recommended to just follow a balanced diet but use foods that are nutrient rich. It’s recommended to have a higher intake of folic acid. Despite being pregnant, it’s not complicated to figure out what you should be eating. Ensure you have a healthy amount of fats as they aid in the he absorption of vitamins and minerals and will also provide a layer of protection around the stomach which will insulate the baby. For carbohydrates, you will want a decent amount of these as when you are pregnant you can often fall tired often just from completely lung very simple tasks so ensuring you have a good amount of energy ready to be used is important. - Ash

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For women after pregnancy, it’s very important that they get a balanced diet that consists of a lot of whole foods and vitamins and nutrients. the postpartum phase is the most important as this is when the most changes would happen to the woman’s body after giving birth. It’s probably best to eat at your maintenance calories for a few weeks as you want to avoid any unnecessary weight gain. Just ensure the foods you are eating are part of a balanced diet and will help supply you with energy, vitamins and nutrients.Although, if the woman is breastfeeding after pregnancy then you could actually consume an extra 500 calories, but it’s best to see how your body reacts to the change in calories as everyone is unique and responds in different ways to dietary changes. - Ash

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Tom - 14 to 18 year olds need to eat between 1,800 and 2,400 for girls and for boys they need to eat between 2,000 and 3,200 calories per day. A minimal amount of carbs which is 130 grams. Protein, which is needed by young teens, is 0.5 grams of protein so they can build up their muscle and their bones so it will not take into effect off what is needed by a teen.

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Tom - For ages over 50 need to have between 56 grams of protein for a male and females need to consume about 46 grams of protein per day. For calories for male they need to consume a minimal amount of calories between 2,200 and 2,400 calories. Females need to consume about 2,000 and 2,200 calories. Carbohydrates for 50+ both males and females need to consume the  maximum amount of carbohydrates which is 325 grams per day but it can increase and decrease depending on the medical health of the person over the age of 50.

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Tom - Antenatal needs to increase their diet intake by 300 calories  from the start of the pregnancy but after pregnancy you need to decrease the intake by 50 calories per 3-4 days back down to your normal diet. For breastfeeding you need to intake about 500 calories per day with your normal diet. Protein during pregnancy needs to be about 0.8 grams per kilogram of your weight. During pregnancy you need to intake 50% more of your carbs per day of your daily diet. For fats during pregnancy it is important that you don’t intake less than 10% of the daily diet plan for you will become inside a hospital until you recover. It is also that you don't drink alcohol during pregnancy because you might lose the unborn child because you had started drinking alcohol during pregnancy because of your mental health and if your mental state has decreased go and see a doctor or a nurse who works for the nhs.

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Tom - Postnatal intake requires approximately 2,300 and 2,500 per day compared to 1,800 and 2,000 calories. You need to stick to 300 milligrams or less of caffeine in your body per day after pregnancy. You need to have high in sugar and salted foods after pregnancy such as a 3 day meal plan