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As we enter our 20s our energy needs decrease, so we must change the way we eat and exercise

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Adults age 20's-40's need to consume more vitamin A, and vitamin C. These nutrient needs will be the same throughout the age of 50.

Adults over 50 will need more calcium and vitamin D than they would in their 20's-40's. Adults older than 50 also need more vitamin B12 because their bodies can have trouble absorbing this nutrient.

***Adults over the age of 50 also need to watch their sodium intake. Consuming too much sodium increases risk of high blood pressure.

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Adults need...

Calcium and Vitamin D: Adults need calcium and vitamin D to maintain their bone health.

Vitamin B12: this nutrient is needed because most adults over 50 do not have enough of this nutrient.

Fiber: fiber is needed to reduce risk of heart disease and Type 2 Diabetes.

Potassium: potassium is needed to reduce risk of high blood pressure.

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Long and Short term effects of a inappropriate diet

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Long and Short term effects of a inappropriate diet

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Short Term Effects of diets that lack basic nutrients, fruits and  vegetables can result in

Decreased energy and focus and contribute to an unhealthy body weight.

tooth decay.

high blood pressure.

high cholesterol.

Long Term Effects Include

An increased risk of cardiovascular disease, osteoporosis and cancer.

Development of Diabetes

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Long-Term Effects of Bad Eating Habits

Only 10 percent of Americans follow a diet consistent with the federal nutrient recommendations outlined by the U.S. Department of Agriculture's "Dietary Guidelines for Americans." The typical American diet is rich in saturated fat, trans fat, salt and sugar and lacking in fruits, vegetables, whole grains and fiber. According to the National Alliance for Nutrition and Activity, your diet significantly contributes to four out of six of the top leading causes of death in the United States.

Obesity Kills

Regularly eating at night, consuming a lot of fast food, skipping breakfast, eating oversized portions and drinking sugary beverages all contribute to weight gain that can eventually lead to obesity, according to MayoClinic.com. Obesity puts you at risk of several health conditions, including high cholesterol, high triglycerides, type-2 diabetes, high blood pressure, stroke, heart disease, gallbladder disease, cancer, depression, osteoarthritis and skin problems. Two-thirds of American adults are considered overweight or obese.

Development of Diabetes

As your body fat percentage increases, your body's ability to use insulin the correct way decreases, which in turn increases your risk of type-2 diabetes. Insulin, a hormone produced by your pancreas, helps carry glucose to your cells. In those with type-2 diabetes, the fat, liver and muscle cells do not respond well to insulin, leading to a condition called insulin resistance. With insulin resistance, glucose cannot enter the cells and, instead, builds up in the bloodstream. High levels of glucose in the bloodstream is called hyperglycemia - a condition associated with type-2 diabetes. If type-2 diabetes is not properly managed, it can lead to eye disease and kidney disease.

Watch Your Sodium

Fast food, processed foods and restaurant meals have become staples of the American diet. While these foods are convenient, they are also loaded with nutrients that you should limit, like sodium. When you eat too much sodium, your kidneys hold onto water in an effort to maintain the sodium balance in your body. This results in increased blood volume, which can turn into high blood pressure or hypertension. Chronic high blood pressure puts a toll on your heart and can eventually cause heart disease.

Scale Back on Fat

Chronic bad eating habits set you up for heart disease, the leading cause of death in the United States. Saturated fats, which are found in whole milk, butter, red meat, ice cream and processed foods, increase levels of low-density lipoprotein, or "bad" cholesterol. Trans fats, which come from commercially baked items and processed foods, increase LDL levels and decrease levels of high-density lipoprotein, or "good" cholesterol. The combination of high LDL levels and low HDL levels is a major risk factor for heart disease.

About the Author

Lindsay Boyers has a Bachelor of Science in nutrition from Framingham State College and a certificate in holistic nutrition from the American College of Healthcare Sciences. She is also a licensed aesthetician with advanced training in skincare and makeup. She plans to continue on with her education, complete a master's degree program in nutrition and, ultimately, become a registered dietitian.

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The typical American diet is rich in saturated fat, trans fat, salt and sugar and lacking in fruits, vegetables, whole grains and fiber. A poor diet contributes to four out of six of the top leading causes of death in the United States.

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Long and Short term effects of a proper diet

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Long and Short term effects of a proper diet

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Benefits of a lifetime of healthy eating include

Reduced risk of diseases such as...

cancer

diabetes,

heart disease

osteoporosis

and obesity

Short term benefits of healthy eating include

Looking good and feeling great

more energy

balanced weight

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safefood | A healthy lifestyle has both short and long term health benefits

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The key to reducing the risk of these diseases is making small changes to your daily lives - eating healthier food, getting your 5-a-day, having treats occasionally, and taking more exercise.

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Many students don't realize the potentially serious effects of an unbalanced diet.

Short-term effects of diets that lack basic nutrients, fruits and vegetables can result in decreased energy and focus and contribute to an unhealthy body weight. Serious, long-term effects include an increased risk of cardiovascular disease, osteoporosis and cancer.

"The first problems associated with heart disease start in the early twenties," said Melissa Wdowik, the director of the Kendall Anderson Nutrition Center.

She explained that the arteries could begin to harden in college-age individuals who lack proper nutrition and that the typical college diet includes a lot of snacks and not very many planned meals.

"The main thing a college diet lacks are fruit and veggies," Wdowik said.

Brittney Stuard, the Nutrition and Resources for Disables Students employment manager, attributes this trend to a lack of time, as well as cost.

"It is harder because they don't have as much time and culinary knowledge," Stuard said of college diets.

Tori Minovich, a senior health and exercise science major, agrees.

"I think the biggest thing for students is lack of money and time," Minovich said.

Minovich said she believes many students just opt for what is cheap and convenient. She thinks that most students know how to eat healthy, but aren't motivated to or don't want to spend money on healthy food.

Stuard's recommendation for students is to use the plate method, which divides the plate into several portions for each type of food. She advises that half the plate be filled with fruits and vegetables, one fourth with protein and one fourth with grains.

Stuard said that it is especially important to eat healthy when stressed because a poor diet can result in decreased focus, energy and immunity.

A healthy diet "can help you study better, have more energy and keep your mind focused," Stuard said.

Wdowik recommends that students try to eat fruits and vegetables every day, if not with every meal. For example, she said students who eat at Spoons could simply get soup that has vegetables in it or add them to a sandwich.

She also recommended that students who live off campus go to the grocery store and buy convenient alternatives.

"Look for frozen foods that are convenient such as veggies and chicken," Wdowik said.

She also wants students to understand that they don't need to go on extreme diets and that she does not recommend participating in fad diets.

"Just change your eating habits," Wdowik said.

For more information about nutrition, students can make an appointment at the Kendall Anderson Nutrition Center, which is located in the Gifford Building. CSU students receive a half off discount on all of their services. Students can make an appointment by visiting www.nutritioncenter.colostate.edu or calling (970) 491-8615.

Collegian Reporter Maddie Buxton can be reached at news@collegian.com.

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Bad college eating habits can have long-term effects - The Rocky Mountain Collegian

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Many students don't realize the potentially serious effects of an unbalanced diet. Short-term effects of diets that lack basic nutrients, fruits and vegetables can result in decreased energy and focus and contribute to an unhealthy body weight. Serious, long-term effects include an increased risk of cardiovascular disease, osteoporosis and cancer.

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Most adults don't get the recommended amount of exercise (30 minutes for 5 days) this website gives helpful tips to stay in shape during adulthood.

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Exercise: Getting Started | Young Adult Health Information on Exercise

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This meal is a good source of fiber, protein, vitamin A, vitamin C, calcium, iron, and potassium

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Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven--perfect for a quick healthy chicken dinner. Serve with a fall salad of mixed greens, sliced apples and blue cheese.

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