Group3 Nutrition in The Adult Years

NUTRITION
IN THE
ADULT
YEARS
MEMBERS:
Shiera P.
Aniversario
Anne Rogeli D.
Esclabanan
Nikita Noveno
Ysai D. Napilay
INTRODUCTION
 Adequate nutrition, especially in adult years, aids in
the maintenance of health and in decreasing the
onset of chronic diseases, contributes to vitality in
everyday activity, to energy and mood and helps in
maintaining functional independence.
 Nutrition is about eating a healthy and balanced diet

so your body gets the nutrients that it needs.
Nutrients are substances in foods that our bodies
need so they can function and grow. They include
carbohydrates, fats, proteins, vitamins, minerals,
and water.
3 Stages of Adulthood
 Early Adulthood
- Age 19-30
- Women within this age range eat around 2,000 calories per day and that men
eat between 2,600 to 3,000 calories per day for optimum health.
- Fiber should be 28 grams per day for women and 33.6 grams for men.
 Middle Age
- Age 31-50
- Women in this age range get around 1,800 calories per day and men around 2,200.
- Women should get around 25.2 grams of fiber per day and men around 30.8 grams.
 Late Adulthood
-Age 51 and up
-women in this age group eat around 1,600 calories per day and men eat around
2,000 per day.
-In terms of fiber, women need only around 22.4 grams per day and men around 28
grams per day.
Dietary Recommendations
 It is recommended that
adults consume anywhere
from 45%-65%
carbohydrates, 10%-35%
protein and 20%-35% of
total fat, while saturated
fat should be less than 10%
of daily calories. You should
avoid trans fats when
possible, while choosing
healthier fats, such as
monounsaturated and
polyunsaturated.
Adult Nutrition-Related Concerns
 For adults, weight management can be a major
nutrition-related concern and a key factor in achieving
health and wellness. In order to remain healthy,
adults must be aware of changes in their energy
needs, based on their level of physical activity, and
then balance their calorie intake as needed. Adults
who are active in sports or other physical activities
may require more calories than adults who are less
active.
Consuming adequate amounts of essential vitamins,
minerals, carbohydrates, fiber and protein, while
limiting unhealthy fats, processed foods and added
sugar, is just as important at this stage of life as it is
during childhood.
Overall, a healthy diet that incorporates whole

grains, fruits, vegetables, lean protein and nonfat and
low-fat dairy products should meet all of an adult's
nutritional needs.
NUTRITION IN AGING
INTRODUCTION
 Aging is the gradual process of natural changes that
occur throughout the human lifespan. This process
begins in early adulthood; throughout the years, many
mental and bodily functions begin to slowly decline,
resulting in health issues, such as increased morbidity
and decreased fertility.
 Inadequate nutrient intake can lead to deficiency-related

diseases, with some including anemia, frailty, and
blindness. Chronic diseases associated with aging include
osteoporosis, cardiovascular disease and diabetes.
HOW CAN WE EAT HEALTHY AS WE
AGE?
 Eat foods that give you lots of nutrients without a lot
of extra calories, such as Fruits and vegetables.
 Avoid empty calories.
 Pick foods that are low in cholesterol and fat.
 Drink enough liquids, so you don't get dehydrated.
 Be physically active.
 Despite the increasing life expectancy, an individual’s
later years tends to be accompanied by a decrease
in the quality of life. Though biological changes that
occur through the natural process of aging cannot be
controlled, the risk factors associated with lifestyle.
 Choosing low carbohydrate diets or diets rich in

vegetables, fruits, nuts, cereals, fish, and
unsaturated fats, containing antioxidants, potassium,
and omega-3 decreased cardiovascular diseases
and obesity risk, protected the brain from aging,
reduced the risk of telomere shortening, and
promoted an overall healthier life.
Vitamins and minerals needed in your diet and
how to increase your intake:
 Iron
 Magnesium
 Zinc
 Selenium
 Manganese
 Iodine
 Calcium
 Vitamin D, B, C, A, E, K
 Protein intake
 Fiber
 Water
 Iron- a mineral that the body needs for growth and
development. Your body uses iron to make hemoglobin,
a protein in red blood cells that carries oxygen from the
lungs to all parts of the body. Our body also needs iron
to make some hormones.
Food sources: spinach, sweet potatoes, asparagus,
tomatoes, beets, kale, cereals, pork, meat, poultry, fish,
beans eggs
 Magnesium- plays many crucial roles in the body, such

as supporting muscle and nerve function and energy
production.
 Food sources: Almonds, spinach, whole grains,
cashews, peanuts, fortified breakfast cereals, black
beans, peanut butter, avocado, dark chocolate, brown
rice, plain yogurt, banana, kidney beans, salmon
chicken, broccoli, apples, tofu.
 Zinc- a nutrient found throughout your body, helps your immune system and
metabolism function. Zinc is also important to wound healing and your sense of
taste and smell.
Food sources: cashews, chickpeas, yogurt, and milk products, dark chocolate,
pumpkin seeds, whole grains, and ready-to-eat breakfast cereals (fortified with
zinc), seafood, poultry, eggs, legumes (beans and peas), nuts, oysters, red meat.
 Selenium- boosting immune function, improving hair and nail health, and
supporting a healthy thyroid. They are sometimes combined with other
antioxidant vitamins such as vitamin E or C.
Food sources: cashews, chickpeas, yogurt, and milk products, dark chocolate,
pumpkin seeds, whole grains, and ready-to-eat breakfast cereals (fortified with
zinc), seafood, poultry, eggs, legumes (beans and peas), nuts, oysters, red meat.
 Manganese- Supports bone health and prevents
osteoporosis.
Food sources: brown rice, wheat, barley, rye, quinoa,
oats, garlic.
 Iodine- helps make thyroid hormones, which help keep

cells and the metabolic rate (the speed at which
chemical reactions take place in the body) healthy.
 Food sources: fish, shellfish, cereal grains, eggs, meat,
poultry, fruits, vegetables, dairy products, lima beans.
Calcium- Important for bone health – elderly are at risk for
osteoporosis, which increases the risk of falls
Food sources: Greek yogurt (protein and calcium),
cheese, cottage cheese, leafy vegetables (i.e., kale),
almonds, oranges, salmon.
Vitamin D- Essential in older ages and facilitates

absorption of Ca, also needed for bone health
Food sources: fortified vitamin D milk or almond milk,
mushrooms, salmon, tuna, beef liver, cheese, egg yolks.
Vitamin B- Low stomach acid can affect the absorption of
vitamin B12. B vitamins are needed to prevent or reduce
the severity of diseases
Food sources: whole grains, meat, fish, poultry, dairy
products, fortified cereals, spinach, oranges.
Vitamin C- Known for its immune defense mechanisms,

wound healing properties, protein synthesis, and is required
for the synthesis of collagen and certain neurotransmitters.
Food sources: oranges, grapefruit, strawberries,
cantaloupe, tomatoes, red and green
peppers, broccoli, Brussel sprouts, cabbage, cauliflower,
potato.
Vitamin A- Vitamin A
Anti-aging effect on the skin and has also had a positive effect on
cancer cells
Food sources: liver, carrots, sweet potatoes, spinach, cantaloupe,
mango, broccoli, bell peppers, apricots, winter squash.
Vitamin E- Immune supporting properties and has been

associated with the reduced decline of cognitive abilities in
Alzheimer’s disease and also the elderly
Food sources: nuts, seeds, avocado, cereals, spinach,
asparagus, broccoli, lettuce, onions, fortified cereals.
Water- Hydration is important as being dehydrated has several

health complications, such as constipation. Keep in mind that
anything that is caffeinated acts as a diuretic and dehydrates you.
 Vitamin K- An important role in blood clotting, calcium
transport, and bone density
Food sources: eggs, meat, tuna, kiwi, avocado, rhubarb,
kale, broccoli, spinach, asparagus.
 Protein intake- Important to prevent sarcopenia – muscle

loss.
Food sources: chicken, fish, pork, turkey, eggs, egg whites,
kidney/chickpea beans, peanut butter (2 tbsp), veggie
burgers, tofu.
 Fiber- Constipation is common in the elderly due to

inadequate nutrient intake, dehydration or medications.
Constipation is associated with decreased quality of life,
OCD, anxiety, paranoid ideations, depression, psychosis
Fiber sources: oatmeal, fruits (apples, berries, pears),
vegetables, beans, whole grains.
AGING WELL WITH A HEALTHY DIET
THANK YOU FOR LISTENING!

Group3 Nutrition in The Adult Years

Uploaded by

Copyright:

Available Formats

Group3 Nutrition in The Adult Years

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Group3 Nutrition in The Adult Years

Uploaded by

Copyright:

Available Formats

NUTRITION

 Nutrition is about eating a healthy and balanced diet

Overall, a healthy diet that incorporates whole

 Inadequate nutrient intake can lead to deficiency-related

 Avoid empty calories.

 Pick foods that are low in cholesterol and fat.

 Drink enough liquids, so you don't get dehydrated.

 Choosing low carbohydrate diets or diets rich in

 Magnesium- plays many crucial roles in the body, such

 Iodine- helps make thyroid hormones, which help keep

Vitamin D- Essential in older ages and facilitates

Vitamin C- Known for its immune defense mechanisms,

Vitamin E- Immune supporting properties and has been

Water- Hydration is important as being dehydrated has several

 Protein intake- Important to prevent sarcopenia – muscle

 Fiber- Constipation is common in the elderly due to

You might also like