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BMI is just one way to tell if someone is over weight. It is not 100% accurate because it does not weigh muscle. 

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BMI is just one way to tell if someone is over weight. It is not 100% accurate because it does not weigh muscle. 

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What's So Harmful About Sodas & Sugary Drinks?

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The key to stop obesity is to eat healthy, exercise, and portion sizes.

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The key to stop obesity is to eat healthy, exercise, and portion sizes.

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CDC: 38 Percent of American Adults Are Obese

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These foods are very high in fiber, and this is important, because fiber helps the digestive tract stay in motion.

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When adults lead an unhealthy lifestyle on of the conditions they could develop is type-2 diabetes.

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When adults lack calcium they could develop the condition Osteoporosis. This condition makes bones more brittle and weak as you can see below.

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These foods are rich in the vitamin B12. This vitamin is very important for adults to live healthy lives.

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- Puree 1 cup vanilla yogurt
- Add 1 cup frozen strawberries
- Add 1 frozen banana
- Add 1/4 cup orange juice
- Blend until smooth

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Eating an unbalanced and unhealthy diet can great affect a person's overall health greatly. Some examples of negative impacts on health as a result of poor nutrition are...
- obesity
- osteoporosis
- eating disorders
- heart disease
- stroke
- high blood pressure
- high cholesterol
- type-2 diabetes
- etc.

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- Calcium
- Vitamin D
- Fiber
- Potassium
- B12

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Calcium
- Milk/ Calcium Supplement
Vitamin D
- Fresh Orange Juice/ Oranges
Fiber
- Avocado/ Peanuts, Almonds
Potassium
- Cooked Spinach/ Cooked Broccoli
B12
- Fish/ Poultry

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Why They Need These Vitamins and Minerals

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Why They Need These Vitamins and Minerals

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- Calcium and Vitamin D help promote bone health. Many older people can suffer from Osteoporosis, and Calcium and Vitamin D help strengthen bones. This is a preventative measure.
- Fiber keeps the digestive tract regular. Fiber also prevents Type 2 Diabetes, and it lowers your risk for heart disease.
- Potassium is beneficial to adults for many reasons. Increasing potassium and decreasing sodium will help lower the potentially risk for high blood pressure.
- B12 helps the nerve and blood cells stay healthy. This is beneficial, because this nutrient also helps make DNA.  This vitamin also prevents anemia. Anemia is fairly common in adults, and this often causes fatigue.

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Adults are people who range between the ages of 18- 60 years old. Adults are identified as people who are full grown. Since they are full grown they don't need to focus on things like eating a lot of protein. Adults need to focus on

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https://health.gov/dietaryguidelines/dga2000/dietgd.pdf

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

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/is+your+health+at+risk/the+risks+of+poor+nutrition

https://www.webmd.com/health-insurance/features/healthy-eating#2

https://www.foodnetwork.com/recipes/photos/50-quick-snack-recipes

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Total Calories: 1,871
Total Grams of Fat: 47
Total Grams of Protein: 118
Prominent Vitamins and Minerals
Vitamin A: 260
Vitamin C: 370
Calcium: 75
Iron: 105

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-Orange Juice (1 Cup)
-122 Calories
-0 Grams of Fat
-2 Grams of Protein
-207% Vitamin C
-Milk 2% (1 Cup)
-122 Calories
-5 Grams of Fat
-8 Grams of Protein
-29% Calcium
-Apple Juice (1 Cup)
-114 Calories
-0 Grams of Fat
-0 Grams of Protein
Total Calories: 358
Total Grams of Fat: 5
Total Grams of Protein: 10

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-Banana
-105 Calories
-0 Grams of Fat
-1 Gram of Protein
-17% Vitamin C
-Chunky Peanut Butter (2 Tbsp)
-188 Calories
-16 Grams of Fat
-8 Grams of Protein
-Grapes
-52 Calories
-0 Grams of Fat
-1 Gram of Protein
-Sliced Turkey (2)
-120 Calories
-1 Gram of Fat
-26 Grams of Protein
-Whole Grain Bread (2 Slices)
-138 Calories
-2 Grams of Fat
-7 Grams of Protein
Total Calories: 603
Total Grams of Fat: 19
Total Grams of Protein: 43

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-1 Poached Egg
-72 Calories
-5 Grams of Fat
-6 Grams of Protein
-Oatmeal w/ Raisins, Dates, and Walnuts
-137 Calories
-3 Grams of Fat
-3 Grams of Protein
-22% Vitamin A
-11% Calcium
-22% Iron
Total Calories: 209
Total Grams of Fat: 8
Total Grams of Protein: 9

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-Smoked Salmon
-100 Calories
-4 Grams of Fat
-16 Grams of Protein
-Pasta Salad w/ Dressing
-160 Calories
-1 Gram of Fat
-7 Grams of Protein
-Lima Beans (2 ser.)
-209 Calories
-1 Gram of Fat
-12 Grams of Protein
-29% Vitamin C
-23% Iron
Total Calories: 469
Total Grams of Fat: 6
Total Grams of Protein: 35

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~ Grilled Chicken Salad With No Dressing
- 259 Calories
- 11 Grams of Fat
- 39 Grams of Protein
~ 0.5 Cup of Strawberries
- 23 Calories
- 0 Grams of Fat
- 0 Grams of Protein
- 71% Vitamin C
~ 8 Fluid Ounces of Water
- 0 Calories
- 0 Grams of Fat
- 0 Grams of Protein
~ 0.25 Cup of Cheese
- 116 Calories
- 9 Grams of Fat
- 8 Grams of Protein
- 25% Calcium
~ Whole Grain Granola
- 205 Calories
- 5 Grams of Fat
- 5 Grams of Protein
Total Calories: 603
Total Grams of Fat: 25
Total Grams of Protein: 52

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-Chicken Spinach Salad (No Dressing)
-130 Calories
-3 Grams of Fat
-20 Grams of Protein
-170% Vitamin A
-80% Vitamin C
-20% Iron
-Ranch Dressing
-80 Calories
-6 Grams of Fat
-0 Grams of Protein
-Tomatoes
-22 Calories
-0 Grams of Fat
-1 Gram of Protein
-20% Vitamin A
-28% Vitamin C
Total Calories; 232
Total Grams of Fat: 9
Total Grams of Protein: 21

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~ 1 Hard Boiled Egg

- 78 Calories
- 5 Grams of Fat
- 6 Grams of Protein
~ 1 Slice of Whole Grain Toast with Unsalted, Chunky, Natural Peanut Butter
- 269 Calories
- 17 Grams of Fat
- 10 Grams of Protein
~1 Cup of Fresh Orange Juice
- 112 Calories
- 0 Grams of Fat
- 2 Grams of Protein
- 207% Vitamin C
~ 1 Medium Apple
- 95 Calories
- 0 Grams of Fat
- 0 Grams of protein
Total Calories: 554
Total Grams of Fat: 22
Total Grams of Protein: 18

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~ Total Calories
- 1,915
~ Grams of Fat
- 61g
~ Grams of Protein
- 76g

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~ 3 Ounce Steamed Salmon
-  156 Calories
- 6 Grams of Fat
- 23 Grams of Protein
~ 1 Cup of 2% Milk
- 122 Calories
- 5 Grams of Fat
- 8 Grams of Protein
- 29% Calcium
~ 0.5 Cup of Mango
- 50 Calories
- 0 Grams of Fat
- 1 Gram of Protein
- 50% Vitamin C
- 18% Vitamin A
~ 0.5 Cup of Carrots
- 23 Calories
- 0 Grams of Fat
- 1 Gram of Protein
- 184% Vitamin A
~ 0.5 Cup of Brown Rice
- 170 Calories
- 2 Grams of Fat
- 4 Grams of Protein
Total Calories: 521
Total Grams of Fat: 13
Total Grams of Protein: 3

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~ 0.5 Cup of Pineapple
- 74 Calories
- 0 Grams of Fat
- 1 Gram of Protein
~ 0.5 Cup of Cauliflower
- 13 Calories
- 0 Grams of Fat
- 1 Gram of Protein
- 43% Vitamin C
~ 8 Fluid Ounce Mango Smoothie
- 150 Calories
- 1 Gram of Fat
- 1 Gram of Protein
Total Calories: 237
Total Grams of Fat: 1
Total Grams of Protein: 3