Pregnancy
Lactation
Infancy
Childhood & Adolescents
Older adults (60+)
100

This nutrient, taken at 400 µg/day before pregnancy and 600 µg/day during pregnancy, helps prevent neural tube defects.

What is folic acid/folate?

100

During lactation, it is important for mothers to avoid this substance, as it passes into breast milk and can affect the baby.

What is alcohol? 

100

This is the ideal food for an infant during the first 4-6 months of life.

What is breastmilk?

100

By age 8, the Recommended Dietary Allowance (RDA) for this mineral increases to 1300 mg per day to support bone growth during adolescence.

What is calcium?

100

Older adults are at greater risk for this condition, which is exacerbated by reduced kidney function and a diminished sense of thirst.

What is dehydration?

200

For women with a normal pre-pregnancy BMI, the recommended weight gain during pregnancy falls within this range.

What is 25-35 pounds?

200

During lactation, a mother loses approximately 750-1000 ml of this daily, requiring adequate replacement through fluid intake.

What is water?

200

When introducing solid foods, this food should be introduced by 6 months of age to help reduce the risk of developing an allergy.

What are peanuts?

200

Peers, social media, and advertising greatly influence dietary habits during this life stage, which is marked by rapid physical and cognitive changes.

What is adolescence?

200

This digestive issue is common in older adults due to decreased physical activity, lower fluid intake, and changes in diet.

What is constipation?

300

This fuel source is primarily used by the mother during pregnancy, while the fetus prefers glucose.

What is fat?

300

This hormone is responsible for milk synthesis.

What is prolactin?

300

This reflex, necessary for feeding, usually develops by 34 weeks of gestation and may be absent in premature infants.

What is the suck-swallow reflex?

300

This nutrient is crucial for lean body mass development during adolescence, with an increased need depending on sexual maturity.

What is protein?

300

Older adults should continue to consume adequate amounts of this mineral to maintain bone health, despite decreased overall calorie needs.

What is calcium?

400

The RDA for this mineral increases to 27 mg/day during pregnancy, and supplementation is recommended starting in the second trimester.

What is iron?

400

This hormone is responsible for the "letdown reflex" that controls milk ejection during lactation.

What is oxytocin?


400

This common nutritional disorder in infants is characterized by low levels of red blood cells and is often prevented with iron-fortified formula or cereal.

What is iron-deficiency anemia?

400

This common nutritional disorder in children and adolescents, often caused by insufficient intake of a key mineral, can lead to fatigue and developmental delays.

What is iron-deficiency anemia?

(Side note, consume Vitamin C to maximize absorption of Iron)

400

Maintaining an adequate intake of this macronutrient is important for older adults to preserve muscle mass and support immune function.

What is protein?

500

This condition, common during pregnancy, is characterized by low levels of a mineral essential for red blood cell production.

What iron-deficiency anemia?

500

During lactation, a mother should maintain an energy intake of this many calories per day to support milk production.

What is 1800 calories?

500

This vitamin is commonly supplemented for breastfed infants to prevent rickets, as breastmilk alone may not provide adequate amounts.

What is vitamin D?

(Side note, Vitamin D can be toxic, because it is fat-soluble and stored in fat!)

500

School-age children are advised to avoid this common unhealthy dietary habit, which is linked to obesity and decreased academic performance.

What is skipping breakfast?

500

This mineral, important for immune function and wound healing, often needs to be increased in older adults due to decreased absorption with age.

What is zinc?