Table of Contents
Macronutrients and Micronutrients Needs by Life Stages
Macronutrients include proteins, lipids, and carbohydrates, which supply the body with calories for energy. In fact, for our bodies to function correctly, a sufficient amount of macronutrients is required. Sources of macronutrients include proteins, lipids, and carbs that supply energy to your body in the form of calories.
Examples of micronutrients are minerals and vitamins. The body requires fewer micronutrients to be optimally functional than macronutrients. Even though they don’t contain energy in their structure, micronutrients are required by the body in performing several activities, like producing hormones, digestion of food, and proper brain functioning.
The needs for macro- and micronutrients in different life stages vary from several developmental phases. Generally, periods of rapid growth require higher nutrient needs per kilogram. Needs for Macronutrients and Micronutrients are higher on a per kilogram during:
Infancy
In general, infants have the highest energy needs per kilogram of body weight compared with other age groups. Some of the reasons are their rapid growth and high metabolism. For example, compared to adults, who require about 30–40 kcal/kg/day, newborns may require about 100 kcal/kg/day.
Compared to older children and adults, infants also require more protein per kilogram of body weight. This period is a time of rapid brain and neurological development, and essential fatty acids are crucial for this development. About 30–40% of the total calories consumed by infants should come from fat.
Infants are highly susceptible to iron deficiency, especially from four to six months, when their birth stores start to run out. Iron is critical for blood and brain development. Essential for bone development. Some argue that breastfed infants need supplements of vitamin D to sustain sufficient levels. Macronutrients and Micronutrients are important because they are the energy sources during this stage.
Thus, this stage of life requires high levels of macronutrients and micronutrients owing to the high demand in the above discussion. The next life stage that requires high levels of macronutrients and micronutrients is
Childhood
In general, a child’s energy needs per kilogram of their body weight decrease as they get older, but the total energy requirements increase due to increased activity and growth. As a child gets older, the amount of required protein per kilogram of body weight also decreases. For an infant between one and three years of age the RDA is about 1.1 grams for every kilogram of body weight and this declines to 0.95 grams per kilogram for children between four and eight years old. Macronutrients and Micronutrients are important because they are they only energy sources during this stage.
Though fat is still essential for a healthy diet, the percentage of energy to be derived from it depends on age and eating patterns. Iron remains critical but most especially during this stage in pre-adolescent girls since they undergo growth spurts and eventually their monthly period. Also, calcium is important during this stage since bone growth and development are at an all-time high.
Adolescence
During puberty, energy requirements skyrocket to support growth and the development of secondary sexual characteristics. Energy needs for teens may be as high as 50 kcal/kg, depending on the activity level.
The requirement for protein also goes up during adolescence to meet the needs of growing muscles and all the other tissues of the body. Fat continues to be an important source of nutrition for overall growth and hormone production.
Because women menstruate and have larger blood volumes, they require more iron. Boys require about 11 mg a day and teenage girls need about 15 mg.
Calcium and vitamin D are essential for peak bone density. Teens should have about 1,300 mg of calcium every day.
Adults and Older Adults
Energy needs are the highest during adulthood but may decrease in older age due to the reduction of physical activity and the lowering of metabolism.
Although muscle mass and general health are still dependent upon adequate absolute protein, the protein required per kilogram is lower than earlier in life.
Individual health and lifestyle may mediate fat requirements.
Calcium remains an important nutrient for bone health, necessary to prevent osteoporosis, particularly in the older and post-menopausal female. Macronutrients and Micronutrients are important because they are the energy sources during this stage.
Iron requirements for women diminish after menopause, and with possible changes in digestion and absorption, elderly people should pay more attention to iron absorption and overall nutritional intake.
This rapid growth and development means nutritional requirements per kilogram of body weight are higher during infancy and adolescence than at any other time in the human life cycle. In adulthood and old age, dietary needs may shift. However, adequate intake of macronutrients and micronutrients are essential across the lifespan to maintain health
Summary of Macronutrients and Micronutrients for different stages.
Macronutrients and Micronutrients are major factors throughout an individual’s life. While appropriate growth and development in infancy require proper amounts of carbohydrates, proteins, and fats, micronutrients also play their role in the health of developing bones and immune functions.
Into childhood and adolescence, one’s energy and fuel for growth will come from macronutrients. The importance of micronutrients, such as calcium for healthy bones and vitamin A for vision, will be even more vital.
Adulthood requires a balance in the intake of macronutrients to maintain overall health and sustain muscle mass. Other micronutrients necessary to maintain adequate metabolic health and energy will be in large enough quantities, including magnesium and vitamin B12.
For the elderly, changes in macronutrient balance are required to avoid weight increase and maintain lean body mass. Micronutrients like Vitamin D and calcium play a vital role in bone health and the prevention of deficiencies.
It is commonly very important to balance all the macronutrients and micronutrients that will help someone reach his or her optimum health and well-being throughout his or her life.
FAQs
Why are macronutrients and micronutrients important?
They are, therefore, macronutrients in that the body needs them in huge amounts in order to manufacture energy and a number of biological processes. They include lipids, proteins, and carbohydrates.
Micronutrients are those that are needed for optimal health but only in lesser quantity. They include minerals and vitamins. Even though they are needed in a lesser amount compared to macronutrients, they are equally vital for good health.
Why are nutrient needs higher during infancy?
Infants grow and develop very rapidly and, therefore, need relatively more calories and nutrients per kilogram of body weight. The increased requirement can be attributed to the infants’ rapid growth rate, high metabolic rate, and rapid physical and neurological development.
How do macronutrient needs change as children grow?
Absolute needs- fat, protein, and energy-of macronutrients also increase with rising age continuously. However, their requirements related to body weight show a declining trend. Since infants grow faster compared to the older children they need more calories per kg, whereas the source of energy from fat and protein does not change with age.
What are the specific micronutrient concerns for infants?
Iron is a necessary mineral for blood health and for brain development. Infants should have enough iron to prevent the risk of iron deficiency. Calcium and vitamin D are critical for building bones. Unless the infant is receiving sufficient amounts from exposure to sunlight, breastfed infants may need vitamin D supplementation.
How do nutrient requirements differ between boys and girls during adolescence?
These increased nutritional needs vary between boys and girls, though. For instance, iron is one of the highly needed nutrients for teenage girls due to their menstrual cycle, while for boys, they may need a bit more protein and energy to keep up with the developing muscles and higher physical activities.
Why do older adults need to focus on nutrient intake?
People’s nutritional needs change with time due to their altered metabolism, digestion, and absorption. Older adults often require more attention to calcium and vitamin D for the sake of bone health than others. They also must achieve the adequate level of intake of other nutrients as well in order to promote general health and prevent deficiencies.
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Ankush Kumar is a professional content writer and the founder of Healthnick.com. He is a health and wellness enthusiast with a deep interest in nutrition, fitness and holistic living. Harish is committed to delivering research-based insights on various health topics. He enjoys exploring new trends in health, experimenting with nutritious recipes, and staying active.
