Adulthood is between 21 and 50 years of age. Nutritional requirements change during this period, with calories and protein intake needs decreasing. Minerals like calcium and vitamins C, E, and B are especially important to maintain bone and heart health and prevent diseases like osteoporosis. Maintaining a diet high in fruits, vegetables, whole grains, and moderate alcohol can help reduce risks of cancer, heart disease, and diabetes.
Adulthood is between 21 and 50 years of age. Nutritional requirements change during this period, with calories and protein intake needs decreasing. Minerals like calcium and vitamins C, E, and B are especially important to maintain bone and heart health and prevent diseases like osteoporosis. Maintaining a diet high in fruits, vegetables, whole grains, and moderate alcohol can help reduce risks of cancer, heart disease, and diabetes.
Adulthood is between 21 and 50 years of age. Nutritional requirements change during this period, with calories and protein intake needs decreasing. Minerals like calcium and vitamins C, E, and B are especially important to maintain bone and heart health and prevent diseases like osteoporosis. Maintaining a diet high in fruits, vegetables, whole grains, and moderate alcohol can help reduce risks of cancer, heart disease, and diabetes.
- is the period of life when one ha attained full growth
and maturity ( between 21 and 50 years of age). Nutritional Requirements:
Energy (calories)- decreases in calories because of reduced basal
metabolic rate and reduce in physical activities. A decrease of 7.5% intake after 45yrs. of age
Protein- protein allowance of 1.12 gms/kg. body weight is maintained
Necessary for the prevention and tissue wasing and susceptibility to
diseases
Minerals (Calcium)- is maintained to pevent occurrence of
osteoporosis Iron – Iron allowed for women 50 and above is as low as 7.0 mg/day
Vitamins- Vit. C is needed for the absorption of calcium and iron.
Intake of Vit. E to retard cellular aging.
B complex- to maintain good appetite
Water & Fiber- 6-8 glasses a day. To prevent constipation
Vitamin D- exposure of the skin to sunlight, 1200 to 1500 mg
calcium, and exercise as muscle pull influences the calcium content of the bone Factors affecting Adequate Feeding Long standing dietary habits Loss of teeth Loss of taste and smell Loss of neuromuscular coordination Physical discomfort Economic consideration Social Factors Psychological factors NUTRITIONAL PROBLEMS
Osteoporosis is a silent enemy. It is a bone disease that leads to
an increased risk of fracture.
Between 30 to 35 years of age, peak bone mass a person will
ever have is attained.
During the first 5 years or so after onset of menopause, women
experience rapid bone loss that is related to estrogen deficiency.
Smokers and drinkers are also at risk
To prevent bone less, experts recommend 30 minutes of exercise 3 to 6 times a week and calcium such as milk and dairy products, spinach, and broccoli. Cancer 2nd leading cause of death Lung cancer, breast cancer, colorectal cancer are 3 leading causes of cancer deaths. High intake of fruits and vegetables may protect against cancers Rich in fruits, vegetables and whole grain is protective against cancer Cabbage, broccoli, brussels sprouts, and cauliflower reduce the risk of GI and respiratory tract cancer. Milk especially 2-3 cups of vitamin D fortified skin milk a day, may help ward off colon cancer. Carotene lowers a risk of cancer of the larynx and esophagus Drink moderate amounts of alcoholic beverages Heart Disease Commonly considered a disease in men The increase of cholesterol increases the risk of cardiovascular disease A heart-healthy diet that is low in fat and saturated fat, rich in fruits , vegetables and whole grains Diabetes Diabetes increase the risk of heart disease Obesity is implicated in the majority of cases of type 2 of diabetes Weight management and a heart healthy diet are cornerstone of treatment Diet Recommendation Eat good breakfast to start the day Eat 4-5 light meals a day Include essential foods ( fish, vegetables, fruits) Maintain the ideal weight Avoid fatty foods Avoid too much fat, saturated fat, and cholesterol Eat foods with adequate starch and fiber Avoid too much sugar Drink alcohol moderately Avoid coffee Drink hot milk before going bed