How nutritional needs change for specific groups: babies and young children, teenagers, adults, the elderly, pregnant women and people with specific dietary needs, and how to plan balanced meals using the Eatwell Guide and the 8 tips for healthy eating.

What this dot point is asking

OCR wants you to explain how nutritional needs differ between groups of people and across the life stages, and to plan balanced meals using the Eatwell Guide and the government's healthy-eating advice. The skill examiners reward is applying nutrition to a named group, not just listing nutrients.

How needs change across life

• Babies (0 to 1 year). Breast milk or formula supplies everything at first; weaning onto solids starts around six months to add iron and energy as the baby grows fast. Salt and sugar should be avoided.
• Children (1 to 12). High energy and protein for growth and play, calcium and vitamin D for bones and teeth, and iron. Good habits and regular meals matter; avoid too much free sugar (tooth decay) and salt.
• Teenagers (13 to 18). A growth spurt means high energy, protein, calcium (peak bone mass is built now) and iron. Teenage girls need more iron because of menstrual blood loss.
• Adults (19 to 64). A balanced diet to maintain health and a healthy weight; watch energy intake as activity may fall, and keep saturated fat, salt and free sugar low.
• Older adults (65+). Lower energy as activity and BMR fall, but still enough calcium and vitamin D (bones weaken), enough protein to maintain muscle, plenty of fibre and fluids (constipation and dehydration are common), and easy-to-eat, nutrient-dense foods.

Pregnant women

A pregnant woman needs extra of several nutrients:

• Folic acid (vitamin B9) before and in early pregnancy to prevent neural tube defects such as spina bifida (green vegetables, fortified cereals, a supplement).
• Iron to make extra blood and prevent anaemia (red meat, lentils, dark green vegetables, with vitamin C to aid absorption).
• Calcium and vitamin D for the baby's bones and teeth (milk, cheese, yoghurt, oily fish).
• Protein for growth, and enough energy, especially later in pregnancy.

She should avoid unpasteurised cheese, undercooked meat and eggs, liver in excess (too much vitamin A), too much caffeine and any alcohol, for the safety of the baby.

Planning balanced meals: the Eatwell Guide

The government also publishes the 8 tips for healthy eating: base meals on starchy carbohydrates (wholegrain); eat at least five portions of fruit and vegetables a day; eat more fish (including oily fish); cut down on saturated fat and sugar; eat less salt (no more than 6 g a day for adults); get active and keep a healthy weight; drink plenty of fluids; and do not skip breakfast.

Applying it to a group

A strong exam answer takes a named group and plans for them. For example, an older person living alone benefits from small, nutrient-dense meals that are easy to chew, rich in calcium and vitamin D (milky puddings, tinned fish), high in fibre and fluid, and simple to prepare. A teenager benefits from filling wholegrain carbohydrates, iron-rich foods with vitamin C, and calcium for bones.

Try this

Q1. Name the nutrient a woman is advised to take before and in early pregnancy to help prevent spina bifida. [1 mark]

• Cue. Folic acid (vitamin B9).

Q2. Give two of the 8 tips for healthy eating. [2 marks]

• Cue. Any two of: base meals on starchy carbohydrates, five a day, eat more fish, cut saturated fat and sugar, eat less salt, stay active, drink plenty of fluids, do not skip breakfast.