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During childhood, growth and development is rapid, and children are, or should be, very active. An adequate intake of protein and carbohydrates is, therefore, very important. The NHS publishes advice on healthy eating for children who are a healthy weight, underweight or overweight to support parents in making healthy choices. A child of a healthy weight should be encouraged to eat five portions of fruit and vegetables, and to base their diet on starchy foods. High sugar or high fat foods, such as sweets, cakes, sugary drinks and biscuits should be limited to occasional treats rather than forming their main diet. This will reduce the risks of obesity and tooth decay. Some children are sensitive to additives in food, particularly some artificial colours, which can make some children show signs of hyperactivity. Artificial colours are given E numbers, and these are listed on the label of foods and drink.

Cooking using raw ingredients will eliminate these from a child’s diet. The eatwell plate continues to provide a good basis for diet in the teenage years, but there are a few particular points to note. Iron is particularly important for young women once menstruation has started. This is a crucial time for maximising bone density to reduce the risk of osteoporosis in later life, as there is a rapid increase in muscle and bone mass during growth spurts for both genders. This means that protein, calcium and vitamin D are important dietary components. It is recommended that no more than 11 per cent of calories during adolescence are obtained from added sugars, so young people need to limit the amount of high sugar foods and drinks.

Billingham, M., Davenport, P., Hilary, H., Matthews, N., Stretch, S., & Haworth, E. (2019). Nutritional health: BTEC National Health and Social Care student book. Pearson.

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Once growth has stopped, adults need to maintain their weight, and try to avoid putting on extra weight, by basing their diet on the eatwell plate guidance. Being overweight increases the chances of developing arthritis, diabetes, and cancer. To reduce the risk of developing high blood pressure, salt should be limited to 6 g (about one teaspoonful) per day. High sugar foods should be a treat rather than a regular part of the diet. In 2016, the four UK Chief Medical Officers issued new recommendations that adults should have several alcohol-free days a week, and that both men and women should limit their weekly consumption of alcohol to 14 units. Drinking more than this amount has been linked with Alzheimer’s disease and several cancers, including breast cancer. Previous claims that moderate drinking provides some protection against heart disease are no longer promoted. The British Heart Foundation recommends exercise, a healthy diet and not smoking as safer ways to protect the heart. Eating at home allows an individual to control what they eat.

Billingham, M., Davenport, P., Hilary, H., Matthews, N., Stretch, S., & Haworth, E. (2019). Nutritional health: BTEC National Health and Social Care student book. Pearson.

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According to the World Health Organization, the energy requirement per kilogram of body weight reduces in later life. Older people should still follow the basic guidelines for a healthy diet, to avoid poor nutrition. However, as people become less active they usually require fewer calories to maintain their weight, although vitamin and mineral requirements remain the same. Older people may be less mobile and drink less water, and so have a tendency to become constipated. An adequate intake of fibre is important to prevent this. Fluid intake is crucial to reduce the risk of urinary tract infections. People who are struggling with continence problems are often reluctant to drink, however, this can make incontinence issues worse as their urine becomes more concentrated, and urinary tract infections are more likely to develop. Osteoporosis is caused by depletion of calcium, resulting in low bone density. Although the calcium content of bone cannot be increased in later life, the loss of calcium can be reduced by ensuring that the diet contains sufficient calcium and vitamin D.

Billingham, M., Davenport, P., Hilary, H., Matthews, N., Stretch, S., & Haworth, E. (2019). Nutritional health: BTEC National Health and Social Care student book. Pearson.

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The NHS provides dietary advice leaflets to pregnant women. Additionally, women can get dietary advice from their midwife, and from the NHS Choices website. The basics of healthy eating do not change, with plenty of starchy foods for energy. Pregnant women are advised to avoid raw or undercooked meat, patés and liver. Liver is high in vitamin A, and too much vitamin A can harm an unborn child. Protein is important to support the growing foetus, with lean meat and fish being good sources. However, tuna should be restricted to 140 g per week (for canned tuna, no more than four cans of tuna, based on a medium-sized can of tuna with a drained weight of 140 g per can). Shark, swordfish and marlin should be avoided, as they can contain high levels of mercury, which may harm the nervous system of the developing baby. Shellfish should be cooked, as raw shellfish can contain harmful bacteria and viruses. Dairy foods are important, as these contain calcium, which supports the bone formation of the developing foetus. If insufficient calcium is consumed, the developing foetus will usually take what it needs, and this can increase the risk of dental problems in the mother. Milk and yoghurts should be made from pasteurised milk, as unpasteurised dairy produce is more likely to contain listeria, a bacterium that can cause miscarriage and stillbirth. Pregnant women are advised to eat plenty of fruit and vegetables, which are high in vitamins and minerals, to support the growing baby. Vitamin D and folic acid are particularly important. Vitamin D supports bone development, and folic acid is recommended to reduce the risk of spina bifida and hydrocephalus. Fruit and vegetables are also high in fibre, to prevent constipation, a common problem in pregnancy. Dark green vegetables are high in iron, which will help to prevent iron deficiency anaemia. Women are advised to avoid alcohol from the time they start trying to conceive (get pregnant) until after the baby is born, or until they are no longer breast feeding. During the last three months of pregnancy, a woman needs about an extra 200 calories a day

Billingham, M., Davenport, P., Hilary, H., Matthews, N., Stretch, S., & Haworth, E. (2019). Nutritional health: BTEC National Health and Social Care student book. Pearson.

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Breastfeeding mothers need an extra 500 calories a day. A normal, healthy diet should provide sufficient nutrients to support milk production. It is important to increase fluid intake, and ensure that vitamin D intake is good, using supplements if necessary. Alcohol and highly spiced foods should be avoided, as these will pass through to the baby. If the baby develops loose stools it is worth monitoring the mother’s diet, as it may be that particular foods, such as tomatoes, are the cause.

Billingham, M., Davenport, P., Hilary, H., Matthews, N., Stretch, S., & Haworth, E. (2019). Nutritional health: BTEC National Health and Social Care student book. Pearson.

https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/