As a mother of two daughters, I understand that one of my roles is to provide adequate nutrition so that they can grow up to be healthy adults and be able to live long and fulfilling lives. Nutritional requirements begin the moment you are born and continue throughout the lifespan. From the moment you are born until you enter puberty the body undergoes tremendous growth, a healthy diet will help to ensure that the child grows as expected. Teaching healthy eating habits at an early age can help promote healthy eating habits well into adulthood. This paper will address the nutritional requirements for females from newborn through the teen years.
All human beings require a specific amount of macronutrients and micronutrients that are essential to the proper functioning of all bodily processes. Macronutrients include carbohydrates, protein, and fats. Each of these nutrients perform specific roles in the body. Carbohydrates are responsible for providing energy for your cells, protein helps with the growth and maintenance of tissues, and fats are responsible for insulation and body temperature regulation, these are just a few of the functions of these nutrients. There are specific minerals and vitamins that are vital to good health, such as calcium and vitamin C. Furthermore, each of these nutrients performs symbiotically with each other. For example, vitamin D is needed for the body the utilize calcium. Likewise, vitamin A needs dietary fat to be absorbed by the body. Any deficit in the nutritional requirements can have grave consequences on overall health. In the following paragraphs, I will outline the nutrient needs for girls starting from newborn and continue into the teen years.
The first year of human life is filled with tremendous growth. Babies will triple their body weight during the first year of life, their nutritional intake will support that growth. The Institute of Medicine (as cited in Coleman, 2018) recommends that infants up to six months old get 60 g of carbohydrates, 9.1 g of protein, 31 g of total fat, and 500 mg of omega-3’s daily, between the ages of seven and twelve months the carbohydrates increase to 95 g and protein increases to 11 g. A baby’s nutritional health is supported by the provision of breast milk or baby formula. Baby formula contains all the essential nutrients that support the developing brain, heart, tissues, etc. Breast milk contains all the essential nutrients that an infant needs except vitamin D and iron. Coleman (2018) recommends talking to the child’s pediatrician about supplementing with vitamin drops that contain vitamin D and iron for your infant. Coleman (2018) contends that it is imperative that infants receive adequate nutrition for proper cognitive, emotional, and physical development.
Coleman (2018) contends that formula or breast milk is the primary source of nutrition for infants until the age of 1 year. Between the age of four and six months, solid food is introduced to supplement the diet. Ben-Joseph (2018) suggests that infants are ready to start on solid food when signs of readiness are present, such as showing an interest in food and can sit up with little or no help. The first solid food that is introduced is a single-grain baby cereal, usually infant rice cereal, that has been fortified with iron. Breast milk or formula is mixed with 1 to 2 tablespoons of the cereal and given two times a day and gradually increased to four times a day.
When your baby has adapted well to eating cereal, strained fruits and vegetables can be introduced in addition to the baby cereal. Coleman (2018) states that when the infant is around eight months old, iron-rich strained meats can be added to the diet. At this stage finger foods, such as bananas, egg yolks, or oat ring cereals can slowly be introduced. It is recommended that one new food is introduced per week because it can help identify any potential food allergies or intolerances.
Beginning at the age of one, your toddler can begin to drink cows milk. Milk is essential as it provides both vitamin D and calcium, this helps in the development of strong bones. Gavin (2018) recommends the use of whole milk as it contains dietary fats which are crucial for the continued development of the brain. When the toddler turns two, a switch to lower fat milk or skim milk can be made. During these next two years, it is important to provide a wide variety of healthy foods to your toddler. At this stage of development, toddlers start to express their independence and the dinner table is a great place to help them.
It is important to offer your child three meals a day and up to three healthy snacks. Furthermore, because they have a smaller stomach, foods that are offered should be nutrient packed. Gavin (2018) recommends that toddlers should be allowed and encouraged to choose when, what, and how much to eat. This essentially allows them to listen and follow their internal cues for hunger or fullness. Offer a wide variety of healthy choices and let them decide. Once your child reaches the age of 1 year old it becomes important to ensure adequate iron intake, up to this point the iron intake has been sufficient in the diet. Iron is essential in the physical, mental, and behavioral development of children. For this reason, Gavin (2018) recommends including iron-rich foods such as meat, poultry, fish, beans, and other iron-fortified foods. It is important to offer a wide variety from the different food groups to ensure adequate intake of all essential vitamins and nutrients.
The American Heart Association (2018) recommends a caloric intake of 900 for a 1-year-old and 1000 calories for 2-3 year olds, for those toddlers that are extremely active an additional 200-400 calories may be needed. The recommended fat intake is 30-40%, 2 cups of dairy, 1.5 oz of lean meat or beans, 1 cup of fruit, and ¾ cup of vegetables daily, and 2 oz of grains for a 1-year-old. For 2-3-year-olds, the recommended amounts are 30-35% fats, 2 cups of dairy, 2 oz of lean meats or beans, 1 cup of fruits, 1 cup of vegetables, and 3 oz of grain. It is important to note here that for both age groups, half of the grains should be whole. Following these guidelines and offering a wide variety within each food group can help your toddler meet their nutritional needs that will allow them to reach their full potential. Limiting foods with added sugar and highly processed foods will further enhance a healthy diet.
Next, I will examine the nutritional needs of female children between the ages of 4-13. The 2015-2020 Dietary Guidelines uses evidence-based research to assess the dietary needs of citizens in the United States based on age, gender, and activity level. By following these guidelines, individuals can maintain a healthy weight, prevent certain diseases, and live a long, healthy, and fulfilling life. One beneficial piece of information that is provided by the guidelines is the Acceptable Macronutrient Distribution Range (AMDR), this range establishes how much of your daily calories should be from carbohydrates, proteins, and fats. As I have stated earlier, these are important macronutrients that the body needs to grow and function optimally. While the caloric recommendations change with age and activity level, the AMDR remains the same for children aged 4-13 of both genders.
Preschool to school-aged children should be consuming 45-65% of their daily calories from carbohydrates, 10-30% from proteins, and 23-35% from dietary fats, with The daily needs of specific vitamins and minerals vary from age group and gender. According to the 2015-2020 Guidelines, the Recommend Daily Amount (RDA) for calcium is 1000 mg for girls aged 4-8 and increases to 1300 mg starting at age 9. Conversely, the RDA for iron for girls aged 4-8 is 10 mg and is decreased to 8 mg starting at age 9. Other essential minerals, such as magnesium, potassium, and zinc all increase once a girl reaches the age of 9. Essential vitamin requirements, all increase once a girl reaches the age of 9, with the exception if vitamin D which remains at a constant of 600 IU’s per day.
To meet the above nutritional requirements, it is imperative to eat a wide variety from each food group. The USDA (n.d.) has established recommended daily amounts that should be consumed by each group, this amount is based on gender and age. Girls aged 4-8 should consume 1 to 1 ½ cups, girls age 9-18 1 ½ cups of fruit. Vegetable intake for girls ages 4-8 1 ½ cups, 9-13 2 cups, 14-18 2 ½ cups. Grain intake for girls aged 4-8 5 oz-equivalents, 9-13 6 oz-equivalents, 14-18 8 oz-equivalents. It is recommended that half of all grains should be whole grains. Protein requirement for girls aged 4-8 4 oz-equivalents, 9-18 5 oz-equivalents. Dairy requirements for girls aged 4-8 2 ½ cups, 9-18 3 cups. It is important to note here that these numbers represent the recommended amounts for individuals who are less active, for children that are more active higher amounts may be needed, however, it is important to stay within the recommended caloric range.
The diet for preschoolers and school-age children should incorporate a wide variety of fresh fruits and vegetables. It is important to offer a wide variety of vegetables and fruits, as each type has specific nutrients and it keeps the menu interesting and exciting. Plus offering a wide variety introduces new foods that your child might really enjoy. Children should also consume a wide variety of lean protein. Great choices would be boneless chicken breast, ground turkey, pork, lean cuts of beef, and beans of any type. Other options for protein are ham or bacon, however, it is important to serve these occasionally because of their high fat and salt content. Grains are an extremely important component in a healthy diet, as stated earlier half of your grains should be from whole grains.
Pasta, breads, oatmeal and fortified cereals are great choices, be sure choose options that contain whole grains and have little-added sugar. The next food group is dairy. Cheese, cottage cheese, and milk are all important components in a healthy diet. Once your child reaches the age of two, it is best to choose low-fat or no-fat varieties from the dairy group. Snacks are a great way help meet the recommended amounts of each of the food groups. Ideas could include cut-up fruits such as watermelon, cantaloupes, berries, or unsweetened applesauce served with cheese. Another option would be cucumbers, carrots, and peppers served with hummus or ranch dip. Yogurt is another great snack idea, just be cautious of the sugar content.
Up to this point, there is very little difference between males and females for dietary intakes, other than the recommended caloric intake. Adolescents begin the physiological transformation from a child into adulthood and will experience their second largest growth spurt since infancy. Once a female enters puberty, a new set of dietary needs are introduced. During puberty, a girl’s reproductive organs mature, and they begin menstruation. Teenage girls need to consume the recommended dietary allowances for macronutrients, vitamins, and minerals. Meeting these requirements can ensure that the body is supported during this period and can develop properly.
Mortensen (2018) suggests that there are two nutrients that are especially important for teenage girls, iron and folate. Iron is responsible for transporting oxygen throughout the body, these levels decrease with the onset of menses through the loss of blood. Including iron-rich foods, such as dark leafy greens, meats, poultry, or iron-fortified cereals are great ways to increase iron and prevent anemia. Folate is an important nutrient for teenage girls, as it helps metabolize protein and form red blood cells. Mortensen (2018) states that having adequate amounts of folate is essential to the prevention of certain birth defects during the child-bearing years. Folate can be found in fruits and vegetables.
Proper nutrition is essential to support proper growth and development during the formative years and continues into adulthood to support bodily functions and prevent certain diseases. As a parent, I have always told my daughters that I want them to grow up to be happy, healthy, and productive adults. Providing a healthy diet starting the moment they enter the world can help them grow properly and reach their full potential. Teaching them proper nutrition and healthy lifestyle choices can help ensure that they continue these choices into adulthood. Proper nutrition will help them to maintain a healthy weight and prevent diseases, such as type 2 diabetes or cardiovascular disease. Likewise, adequate nutrition will provide enough energy to accomplish all that is desired.
