Everyone needs to eat a healthy diet; however, there are certain populations that are of particular public health concern. The 2010 Dietary Guidelines for Americans has provided specific recommendations for these populations to help them meet their nutrient needs.
For example, women who are pregnant, breastfeeding, or who want to get pregnant need to pay attention to what they consume to keep themselves and their babies (or future babies) healthy and safe. Many adults over the age of 50 years often have special nutrient needs as well.
Women planning to get pregnant:
- Maintain a healthy weight before becoming pregnant. Women at a healthy weight before pregnancy are less likely to have serious complications during pregnancy like diabetes or high blood pressure. The baby is also less likely to be born preterm or have birth defects. Healthy weight before pregnancy can improve the long-term health of mother and child.
- Should eat foods with heme iron (more readily absorbed by body and found in red meats, fish and poultry) as well as additional iron sources such as supplements
- Eat foods that enhance iron absorption like vitamin C-rich foods.
- Take synthetic folic acid as well as eat foods rich in folate.
- Stop smoking.
- Stop drinking alcohol. Women may become pregnant and not know they are pregnant for several weeks.
Women who are pregnant or breastfeeding:
- Consume enough appropriate seafood per week (8-12 ounces)
- Limit white (albacore) tuna and do not eat certain types of fish (because of methyl mercury which can cause brain or spinal cord damage to babies and infants).
- Take an iron supplement, as recommended by an obstetrician or other health care provider.
- Take synthetic folic acid and eat foods rich in folate.
- Stop smoking.
- Stop drinking alcohol. There is no safe level for alcohol during pregnancy.
Adults over 50
- Should consume foods with B12 because they are at higher risk of B12 deficiency.
- Since some adults over 50 may have more difficulty absorbing B12 naturally present in foods, synthetic versions are more easily absorbed. Therefore, eating foods fortified with B12, such as cereals and/or dietary supplements.