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https://docs.google.com/document/d/1HjP4sEf1x4Xz1wy9ymdlWdgGlAWZagC3QQ4kTI9mClA/edit

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Vegetable Quiche Recipe - Genius Kitchen

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Just a basic recipe, you can change just about anything except the milk and eggs. Whatever cheese you like, bacon is also good to add.

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Adults between the ages of 20 and 50 need certain things included in their diet. Adults need a low intake of sodium because consuming too much sodium increases the risk of high blood pressure. Also, the sodium needs drop during these ages in people. People in this age group also need a sufficient amount of vitamin A and Vitamin C. They can get these vitamins from orange fruits and vegetables and also in leafy greens. Adults between the ages of 20 and 50 also need vitamin D and calcium as well. They need these nutrients because when you reach that age in life, the body has a need for them. Adults need to get a sufficient amount of vitamin B12 into their body because the body tends to have trouble absorbing it at this age. It can be found in a pill form or in fortified foods.

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https://www.choosemyplate.gov/

http://www.eatright.org/resource/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults

http://www.safefood.eu/Healthy-Eating/Food-Diet/Food-and-health.aspx

https://www.webmd.com/health-insurance/features/healthy-eating#1

http://healthyeating.sfgate.com/shortterm-effects-good-eating-11400.html

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Adults that have a balanced, well rounded diet will also have short term side affects. From this you will benefit from looking your best, and also feeling your best. You will gain bursts of energy throughout the day. Lastly it will make it easier to a maintain a healthy weight.

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It is important for adults to have a well rounded diet. They need plenty of fruits, vegetables, fats and items from other food groups. Specifically, adults need plenty of vitamin A, C, and D in their diet. They also need plenty of calcium, vitamin D, and B12 once they hit the age of 50.

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Having a balanced diet will get you on the road to a healthy lifestyle. A balanced diet, and regular exercise will help you keep that ideal weight. For long-term side affects from having a balanced diet would that it would most importantly add years to your life. It will also reduce the common risks associated with obesity such as diseases. These common diseases are Cancer, Diabetes, Cardiovascular Disease, Osteoporosis, and Obesity.