Babies
weaning
Weaning is the process of gradually introducing an infant to food other than its mother’s milk, while reducing or stopping breastfeeding or bottle-feeding
Importance of protein
Helps them grow strong muscles and bones
Builds and repairs body tissues
Supports a healthy brain
Strengthens the immune system
Gives energy when needed
Anemia
Teenager girls
Puberty -rapid growth
Menstruations
diet preference
Ages - elderly
65
Breastfeeding
plus 6 months
Importance of fats
brain development
insulation
energy
omega 3
Prevention Anemia
Eat iron-rich foods: red meat, poultry, fish, lentils, beans, fortified cereals.
Combine plant-based iron with vitamin C (fruits/vegetables) to boost absorption.
Regular check-ups and iron supplements if prescribed by a doctor.
Fibre - older people
Supports digestion and prevents constipation
Helps control blood sugar levels
Lowers cholesterol and supports heart health
Aids in maintaining a healthy weight
Promotes gut health by feeding beneficial bacteria
Pregnancy food donts
Raw or undercooked meat, poultry, and fish – risk of Listeria or Salmonella
Raw eggs – includes homemade mayonnaise or desserts with raw egg
Certain fish high in mercury – shark, swordfish, king mackerel, tilefish
Unpasteurized dairy products – soft cheeses like Brie, Camembert, blue cheese
Deli meats and processed meats – unless heated until steaming
Excess caffeine – limit to ~200 mg per day (~1–2 cups of coffee)
Alcohol – no safe level during pregnancy
Unwashed fruits and vegetables – risk of Toxoplasma and bacteria
Weaning donts
Honey
Cow’s milk as a main drink
Whole nuts or hard chunks (choking risk)
Foods with added sugar or salt
Raw or undercooked eggs, meat, or fish
Fish high in mercury (shark, swordfish, etc.)
Unpasteurized milk, cheese, or juice
Caffeinated or fizzy drinks
Processed or fried foods
meal planning
Include fruits and vegetables at every meal
Offer protein like eggs, meat, beans, or dairy
Choose whole grains (brown rice, oats, whole wheat)
Limit sugar and salty snacks
Encourage water instead of sugary drinks
Serve small, frequent meals if needed
Nutrients - fats/carbs - same as children?:
yes
Risk factors adult - diabetes/obesity
Unhealthy diet (high sugar, fat, and processed foods)
Physical inactivity
Family history of obesity or diabetes
Excess weight or central obesity
Age and hormonal changes
Stress and poor sleep
Pregnancy food do's
Eat a variety of fruits and vegetables – aim for different colors for vitamins and minerals
Include protein – lean meats, poultry, fish (low mercury), eggs, beans, and lentils
Choose whole grains – oats, brown rice, whole wheat bread, and pasta
Drink plenty of water – stay hydrated throughout the day
Include calcium-rich foods – milk, yogurt, cheese, or fortified plant milks
Take prenatal vitamins – especially folic acid and iron as recommended by a doctor
Eat healthy fats – nuts, seeds, avocado, olive oil, and fatty fish like salmon
Weaning guidelines
Make homemade meals - cheaper
Purée or mash solid foods to prevent choking.
Introduce one food at a time so that food allergies or intolerances can be noted.
Introduce a variety of solid foods, prevents fussy eaters.
Don’t add add sugar/salt
Eventually include all five main food groups. As baby grows, more energy and protein will be necessary.
Obesity
17.7% of primary school children are classified as overweight or obese
Factor for diet changes
Growth and higher energy needs
Peer influence and social trends
Body image and dieting concerns
Independence and lifestyle changes
Media and advertising impact
Statistic
approximately 60% of adults in Ireland are classified as overweight or obese, placing the country among the highest in Europe for adult obesity rates
Folic acid
Prevents neural tube defects in the baby
Supports red blood cell formation and prevents maternal anemia
Aids healthy cell and tissue growth during early development
Benefits of brestfeeding
boosts immune system
correct temperature
sterile
no financial cost
lower in fat
helps mother/baby bonding.
Prevention obesity
Public Health Campaigns: Promoting healthy eating and physical activity
Policy Interventions: Implementing regulations to limit the marketing of unhealthy foods to children and improving food environments.
Community Programs: Supporting local initiatives that encourage active lifestyles and provide access to nutritious foods.
Parent training
Eating disorders
ChatGPT said:
Eating disorders are mental health conditions characterized by abnormal eating habits that negatively affect a person’s physical health, emotional well-being, and daily life.
They often involve:
Extreme concern about body weight or shape
Restrictive eating, binge eating, or purging behaviors
Distorted body image
Anorexia nervosa: Severe restriction of food intake leading to very low body weight.
Bulimia nervosa: Repeated cycles of binge eating followed by purging (vomiting, laxatives, or excessive exercise).
Binge-eating disorder: Eating large amounts of food uncontrollably without purging.
Life expectancy
As of 2023, the average life expectancy in Ireland was approximately 82 years, with women living an average of 84 years and men 81 years
Sources folic acid
Leafy greens – spinach, kale, lettuce
Legumes – lentils, chickpeas, beans
Citrus fruits – oranges, grapefruits
Avocado
Fortified cereals and whole grains
Nuts and seeds – sunflower seeds, peanuts
Broccoli and Brussels sprouts