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Nutrition

Nutrition through life:

Toddlers:

Energy and nutrient requirements of pre-school children
Toddlers have high energy requirements compared to adults as they are growing rapidly and are extremely active at
this age.
It is important not to give low-fat or high-fibre foods too often. They need some foods that are…

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Whole or chopped nuts should not be given to children under age 5 because of the risk of choking.


Children:
Children have a higher energy requirement for their body size compared to adults. Children need foods that provide
sufficient energy but are also rich in nutrients. Children need a good…

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Teenagers:
Eating a healthy, varied diet and keeping active will be good for your health and help you deal with times of stress.
Growth
Growth and development are rapid during your teenage years, and the demand for energy and most nutrients is
relatively high. The growth spurt normally begins at…

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Energy 2500 kcal

Fat 95g

Saturated fat 30g


Carbohydrate
300g


Added
Up to 60g
sugars

Protein 45g


Fibre 18g

Salt (sodium) No more than 6g (2.4g sodium)


What is one portion of fruit and vegetables?
One portion of fruit and vegetables is about 80 grams (about a handful)
Good fats…

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Eat at least 5 portions of fruit and vegetables each day. It is important to include a variety as they all contain different
nutrients and benefits.
Eat more starchy foods such as wholegrain bread, pasta, rice, potatoes and cereals. These should be the base of most
meals and together make…

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Added
Up to 60g
sugars

Protein 45g


Fibre 18g

Salt (sodium) No more than 6g (2.4g sodium)


Generally, women don't need to eat as much as men because a woman's body does not expend as much energy.
What is one portion of fruit and vegetables?
One portion of fruit and…

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Omega 3 fatty acids have been suggested to help alleviate some of the symptoms of rheumatoid arthritis, with possible
beneficial effects on swollen and tender joints, grip strength and mobility. There is also some evidence that they play a
role in preserving eye health, preventing cognitive decline and improving immune…

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dairy products, such as milk, yogurt and cheese. You should only eat limited amounts of foods and drinks that are high in
fat and sugar.
Beside all the nutrients you get from a healthy varied diet, there are some vitamins and minerals that are very important
for the development of…

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pp BMI >26 - 29 7 - 11.5 kg weight gain
pp BMI >29 6 kg weight gain

Alcohol
When you are pregnant you are advised to avoid alcohol altogether, particularly during the first three months.
Caffeine
Try to limit your caffeine intake to 200 mg per day.
Fish
Fish…

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Most doctors calculate obesity using a formula known as the BMI, which is a measure based on height and weight that
applies to both adult men and women.
To calculate your BMI divide your weight in kilograms by your height in metres squared.
18.5 to 24.9 - normal
25 to…

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