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Adults are people that are over the age of 21, and under the age of 65

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As adults age, their metabolism slows down and they no longer need to consume as many calories as they did in their youth. If adults want to speed up their metabolism, they should regularly exercise in addition to making healthy eating decisions. Adults need to pay attention to their consumption of saturated fat, sodium, and cholesterol to prevent heart disease, type 2 diabetes, and chronically high blood pressure.

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Adults need less calories than they did when they were teens, because their bodies are done growing for the most part. Adults are likely to lack nutrients like calcium, potassium, fiber, magnesium, vitamin E. Adults also require vitamin B₆ in order to build healthy red blood cells to fight against infection.

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- Adults need to consume low calorie food items because they do not burn up as much energy as kids or teens.
-  Vitamin E, B₁₂, and A are also very essential for adults because it is harder for them to absorb these vitamins as well as teens.
-  Adults over 50 need greater amounts of Vitamin B₁₂ and Calcium due to the lack of these nutrients in there daily food items.

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Long/Short Term Effects of an Inappropriate Diet

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Long/Short Term Effects of an Inappropriate Diet

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Adults need to be careful about the amount of calories that they consume because they do not require as many calories as they did in their teen years. If adults overeat, it can lead to obesity and type 2 diabetes.

As an adult, you are more susceptible to having....

High Sodium Levels - increases the risk of chronically high blood pressure

Excessive Amounts of Cholesterol - leads to coronary heart disease

Vitamin and Nutrient Deficiencies - adults have trouble absorbing vitamin B₁₂ from food sources and need to increase their intakes of calcium, fiber, magnesium, potassium, as well as vitamins A, C, and E.

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An adult should consume ~ 2,000 calories a day in this meal plan.

Reduce saturated fats

Sugar intake ~ 50 g/day

Protein > 50 g/day

Calcium intake ~ 1,000 mg/day

Fiber intake > 25 g/day.

Potassium intake ~ 4,000 mg/day

Sodium intake < 1,500 mg/day

Cholesterol < 300 mg/day

Ensure proper consumption of Vitamins A, B, C, and E.

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Breakfast - Apple Oatmeal Pancakes
Lunch - Apple, Avocado, and Sweet Onion Salad with Black Bean Soup
Dinner - Creole Chicken and Brown Rice Pilaf
Snacks - Avocado and Corn Salsa with Baked Tortilla Chips; Carrot Sticks with Hummus
Beverages - Banana Coffee Smoothie (breakfast), water (snacks and lunch), and calcium fortified soy milk (dinner).

Nutritional Information
Calories - 1,924
Total Fats - 46 g
Saturated Fat - 5.5 g
Sugars - 56 g
Proteins - 72 g

Prominent Vitamins and Minerals

Calcium (1050 mg)

Fiber (60 g)

Potassium (3632 mg)

Sodium (1499 mg)

Cholesterol (127 mg)

Vitamin A (760 mcg)

Vitamin B (530 mcg)

Vitamin C (110 mcg)

VItamin E (17 mcg)

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Breakfast- Mango Banana Soy Smoothie, high in vitamin C & B
Lunch- B.L.T Sandwich, high in calcium & protein
Dinner- Cajun Chicken Pasta, high in fiber and protein
Snacks- Baked Mozzarella sticks, high in calcium & potassium; Cherry Trail Mix, high in protein & fiber
Beverages-  Banana Mocha Blend, high in calcium and protein; Cherry Citrus Spritzer, high in antioxidants

Nutritional Information
Calories- 1,617
Fats- 32.9
Proteins- 88.7
Calcium and Vitamins- 853

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Eating Balanced Meals Modeled By MyPlate

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Eating Balanced Meals Modeled By MyPlate

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Make sure that every meal contains a sensible portion of the five food groups.

Moderation is key to making healthy decisions.

Try to consume the smallest amount of "bad" fats (saturated/trans fats) as possible and reduce your sugar intake.

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Chia Seed Parfaits are rich in all the nutrients that adults need. You can even add in blueberries or bananas to supply the nutrients you need.

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A healthy and delicious chia seed parfait that's loaded with nutrients from blueberries, bananas, and blood oranges. This is a tasty way to start your morning! Naturally gluten free and dairy free.

I've mentioned before that breakfast can be a tough one over here. We can't do eggs, and we can't do nuts. Nuts aren't a huge deal at breakfast time, but they do add a lot of extra protein and healthy fats to oatmeal or cereal or toast.

Sometimes we get in a bit of a rut... vegan pancakes, sausage, toast, steel cut oats, repeat. We do smoothies for breakfast too, but even those can become a little repetitive. I was feeling a little stuck this past week, so I decided that chia pudding would be a good idea. And then I thought I'd mix it up even more by making a chia seed pudding parfait.

This chia seed parfait is very easy to make, deliciously healthy, and it's easy on the eyes, too. :)

If you haven't made chia seed pudding before, it's very simple to do. You'll need to make it the night before - just throw the ingredients in a covered container and place in the refrigerator. In the morning, you'll need to make the blueberry banana smoothie part of the parfait.

Then you'll just layer the ingredients in two glasses, top with fresh fruit, and eat!

How do you make chia seed pudding?

1. Place the chia seeds, non-dairy milk, maple syrup, and vanilla extract in a glass bowl or jar.

2. Cover the container and refrigerate for at least 4 hours. I like to make it the night before I want to eat it.

3. Stir the pudding well before eating to break up any clumps of seeds.

What type of chia seeds work best for chia pudding?

You can use either black or white chia seeds to make chia pudding.

How long can you store chia pudding?

Chia pudding will stay good in the refrigerator for up to 5 days. So you could make a big batch on Sunday night and have it for breakfast every day of the week.
Now what makes this a superfood parfait, you ask?
This chia seed parfait contains:

Blueberries - full of antioxidants, fiber, vitamin C, and potassium, which all help protect your heart.

Bananas - a great source of potassium to lower blood pressure and prevent stroke. They are also a wonderful energy source - a perfect snack before working out.

Blood Oranges - as I mentioned on Monday, blood oranges have tons of antioxidants which can help prevent and fight cancer.

Chia Seeds - these super seeds can increase energy, support healthy skin, and have a lot of protein to sustain you throughout your morning.

Disclosure: This post contains affiliate links.
Superfood Chia Seed Parfait.

A healthy and beautiful chia seed parfait that's loaded with health benefits from superfoods.

For the smoothie:

For the toppings:

1. The night before you want to eat this, make the chia seed pudding. Place the non-dairy milk, chia seeds, maple syrup, and vanilla extract in a container and stir. Cover the container and refrigerate overnight.

2. In the morning, take the frozen bananas and frozen blueberries and put them in the blender. Let them thaw for about 10 minutes. Add the non-dairy milk and blend. If it is too thick, add a little more non-dairy milk until it can be blended into a thick smoothie.

3. Layer the chia pudding and the smoothie in two glasses. Top with blueberries, blood oranges, and chia seeds. Enjoy immediately.

This layered parfait is best enjoyed immediately.

If you have leftover chia pudding, it can be stored in the refrigerator for up to 5 days.

Use any milk that works for your dietary needs.

Superfood Chia Seed Parfait.

* Percent Daily Values are based on a 2000 calorie diet.
This post was originally published in January 2016. It has been updated. Follow along:

Latest posts by Kelly Roenicke (see all)

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A healthy and delicious chia seed parfait that's loaded with nutrients from blueberries, bananas, and blood oranges. This is a tasty way to start your morning! Naturally gluten free and dairy free. I've mentioned before that breakfast can be a tough one over here. We can't do eggs, and we can't do nuts.

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“Adult Nutrition.” Adult Nutrition: (EUFIC), www.eufic.org/en/healthy-living/article/adult-nutrition. Frey, Malia.

“What 2,000-Calorie Diet Means on a Nutrition Label.” Verywell Fit, Verywell Fit, 3 Oct. 2019, www.verywellfit.com/what-does-based-on-a-2000-calorie-diet-mean-4099137.

“Health Tips for Adults.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, 1 Oct. 2019, www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-adults.

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“Healthy Eating and Healthy Aging for Adults.” HealthLink BC, 23 Jan. 2020, www.healthlinkbc.ca/healthlinkbc-files/healthy-eating-adults.

“Healthy Eating for a Healthy Weight.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 12 Apr. 2019, www.cdc.gov/healthyweight/healthy_eating/index.html.

“Healthy Eating for Adults.” SA Health, www.sahealth.sa.gov.au/wps/wcm/connect/Public Content/SA Health Internet/Healthy living/Healthy eating/Healthy eating at different ages and stages of your life/Healthy eating for adults.

“Nutritional Recommendations for Adults.” Nutritional Requirements for Adults: Nutrition Tools by CCS Medical, ccsmed.com/living-healthy/article/dietary-recommendations-for-adults.

“Recipes.” ChooseMyPlate, www.choosemyplate.gov/myplatekitchen/recipes?prep_time&lt30.

“Welcome to MyPlate Kitchen!” ChooseMyPlate, www.choosemyplate.gov/myplatekitchen.