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The age group we have decided to talk about is adults. Adults are anyone who is over 18 years old. Energy needs begin to decrease for adults in their 20's. Adults who lead active lives require more calories than adults who lead less active lives.

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Adults need to increase their intake of Calcium and vitamins D and A. Fortified dairy products are the best source of these nutrients. Adults over 50 need to watch their sodium intake because consuming too much sodium could lead to high blood pressure.

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Adults over 50 have some trouble absorbing vitamin B12 . Nutrition experts advice older adults to watch their vitamin B12 intake. To meet these needs, older adults may need to eat fortified foods rich with this vitamin or to take Vitamin B₁₂ supplements.

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Adults need more vitamin D to absorb the increased calcium. Fiber is also a big deal for their digestive systems to stay regulated. Adults need more fiber rich foods throughout their diet and increasing the potassium intake and reducing sodium can reduce their risk of high blood pressure/heart disease.

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The calcium intake must continue to be  to keep the bones strong. This calcium intake is needed due to their ageing bones weakening and need to constantly repair themselves.

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British Columbia Specific Information

Calcium is important to building strong, healthy bones and your body needs vitamin D to absorb calcium. The amount of calcium and Vitamin D you need each day depends on your age and if you are male or female. Fortified food is the best source of vitamin D and calcium.

For more information about vitamin D, including a list of what foods contain vitamin D, see HealthLinkBC File #68e Food Sources of Calcium and Vitamin D. You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.

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encounter for dietary surveillance and counseling

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providing vitamin d based on suboptimal food or fluid intake

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iatrogenic deficiency or medical diagnosis. (source: idnt reference manual

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vitamin d supplement therapy (regime/therapy)

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Calcium is important to building strong, healthy bones and your body needs vitamin D to absorb calcium. The amount of calcium and Vitamin D you need each day depends on your age and if you are male or female. Fortified food is the best source of vitamin D and calcium.

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breakfast:
1/3 of a cup of kind whole grain cluster
with one cup of orange juice
lunch:
one cup of milk
chicken salad
a cup of fruit
Dinner:
water(to your need)
4oz of salmon
half cup of cooked broccoli

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In this 7-day clean-eating meal plan, the recipes are made with nourishing ingredients that help to keep us healthy, like fruits and veggies, lean protein, whole grains and healthy fats. What you won't find in this plan are processed foods, excess salt or added sugars-ingredients that can cause damage when we eat too much. Filling your plate with whole foods that do your body good, means a healthier and happier you.

Related:
EatingWell's 4-Week Cean-Eating Challenge
Get a BONUS Printable 28-Day Clean-Eating Meal Plan!

Watch How to Make Quinoa Chicken Enchilada Casserole

Day 1:

Roast Chicken with Parmesan Herb Sauce

Roast Chicken with Parmesan Herb Sauce: A store-bought rice blend and quick-cooking chicken breast help get this healthy chicken recipe on the dinner table fast. Check the label to avoid excessive sodium or other undesirable ingredients. Other herbs, such as rosemary and sage, are also delicious in this recipe.

Day 2:

Curried Cauliflower Steaks

Curried Cauliflower Steaks: Gone are the days when your rice choices were limited to white and brown. In this healthy vegetarian dinner recipe, the aromatic flavor of red rice or brown basmati jibes deliciously with fragrant curry powder. Because you need 2 whole heads of cauliflower to get 4 cauliflower steaks, you'll have leftover cauliflower florets to use up. Roast the florets alongside the steaks, then toss them with some chickpeas and tzatziki sauce for a healthy lunch later in the week.

Day 3:

Quick Beef & Napa Cabbage Pho

Quick Beef & Napa Cabbage Pho: Classic Vietnamese noodle soup typically takes hours to make, but this healthy pho recipe gets tons of flavor from cooking the aromatics and spices before adding the broth. Serve with Sriracha and lime wedges to finish off the dish.

Day 4:

Fish with Coconut-Shallot Sauce

Fish with Coconut-Shallot Sauce: This easy fish recipe with a flavorful garlic, thyme and coconut sauce is perfect for a healthy weeknight dinner. Serve with brown rice, to soak up the creamy sauce, and a green salad with vinaigrette.

Day 5:

Roast Pork, Asparagus & Cherry Tomato Bowl

Roast Pork, Asparagus & Cherry Tomato Bowl: In this healthy bowl-dinner recipe, hummus may seem like an unconventional dressing ingredient, but here we thin it with some hot water to make a rich, creamy drizzle.

Day 6:

Asparagus & Baby Kale Caesar Salad

Asparagus & Baby Kale Caesar Salad: Traditional Caesar salad gets a nutrition and flavor boost with the addition of crisp asparagus and dark, leafy baby kale in this healthy recipe. Use arugula or mixed greens for the salad if baby kale isn't at your market. Top salad with grilled chicken.

Day 7:

Quinoa Chicken Enchilada Casserole

Quinoa Chicken Enchilada Casserole: Protein-rich quinoa makes a satisfying layer in this easy Mexican casserole recipe. If you want to make this dish vegetarian, beans are a nice swap for the chicken. Serve with a green salad tossed with an oregano vinaigrette.

Don't Miss!

10 Tips for Clean Eating
Clean Eating Breakfasts
Watch: 6 Unhealthy Foods to Limit for a Clean Diet
14-Day Clean-Eating Meal Plan: 1,200 Calories
14-Day Clean-Eating Meal Plan: 1,500 Calories
14-Day Clean-Eating Meal Plan: 2,000 Calories

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In this 7-day clean-eating meal plan, the recipes are made with nourishing ingredients that help to keep us healthy, like fruits and veggies, lean protein, whole grains and healthy fats. What you won't find in this plan are processed foods, excess salt or added sugars-ingredients that can cause damage when we eat too much.

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Long and Short Term Effects of a Improper Diet

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Long and Short Term Effects of a Improper Diet

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An unhealthy adult diet is one of the major risk factors for a range of chronic diseases, including cardiovascular diseases, cancer, diabetes and other conditions linked to obesity.

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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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A healthy diet for an adult consists of Fruits, vegetables, whole grains, and fat-free or low-fat dairy products are healthy choices. Include protein foods such as poultry, fish, beans, eggs, nuts and lean meats. Choose foods that are low in saturated fats, sodium, and added sugars.

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Strawberries give the body Vitamin C, fiber, antioxidants, and increases HDL which is good cholesterol.

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The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer.

Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving -- about eight strawberries -- provides more vitamin C than an orange.

This member of the rose family isn't really a fruit or a berry but the enlarged receptacle of the flower. Choose medium-sized berries that are firm, plump, and deep red; once picked, they don't ripen further. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world. In provincial France, they were regarded as an aphrodisiac. These red gems may be good for your heart in more ways than one.

Want other ways to get your vitamin C? Try brussels sprouts, cabbage, cauliflower, mango, papaya, red peppers, watermelon, and winter squash.

Strawberry Salad With Grilled Shrimp

Makes 4 servings

Salad:

2 cups baby spinach, rinsed and dried

2 cups arugula, rinsed and dried

2 cups strawberries (about 1 pt), hulled and sliced

2 oz crumbled goat cheese

3 tbsp pecans, toasted and chopped

2 small green onions, sliced

1 lb shrimp, cleaned and deveined

Dressing:

2 tbsp balsamic vinegar

1 tbsp honey mustard

1 tbsp olive oil

1 tbsp fresh chopped basil

Pinch of salt and freshly ground pepper

1. Combine all salad ingredients (except shrimp) in a large bowl. Toss gently.

2. Make the dressing: Whisk the vinegar and mustard together in a small bowl; slowly whisk in olive oil. Add basil and season with salt and pepper.

3. Grill the shrimp: Heat and oil an outdoor or stove-top grill. When hot, add shrimp and grill 3 to 4 minutes on each side until slightly charred and cooked through. Remove from heat.

4. Divide salad among four plates. Arrange grilled shrimp on top.

5. Drizzle dressing over each and serve.

Per serving: 251 calories, 23 g protein, 12.5 g carbohydrate, 12.8 g fat (4 g saturated fat), 177 mg cholesterol, 2.5 g fiber, 306 mg sodium. Calories from fat: 45%.

Sources

SOURCES:

Fruits and Veggies More Matters, "Strawberries."

National Library of Medicine, "Vitamin C."

Feinberg School of Medicine, Northwestern University, "Nutrition Fact Sheet: Vitamin C."

USDA National Nutrient Database.

NutritionData -- Know What You Eat.

Wu, X., Journal of Agriculture and Food Chemistry, June 16, 2004; 52(12), pp 4026-4037.

Callahan, M. "20 Anti-Oxidant Powerhouses," Health Magazine, March 2005.

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The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food.

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Greek yogurt and strawberries. The Greek yogurt gives the body stronger bones and a more healthier digestive track.

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Yogurt is a dairy product made by fermenting milk with a yogurt culture. It provides protein and calcium, and it may enhance healthy gut bacteria.

Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion, but these depend on the type of yogurt consumed.

Added sugar and processing can make some yogurt products unhealthy.

Yogurt starts as fresh milk or cream. It is often first pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth.

The culture ferments the lactose, the natural sugar found in milk. This produces lactic acid, which gives yogurt its distinctive flavor.

Fast facts about yogurt

Yogurt is made by fermenting milk wth a yogurt culture.

Health benefits can include promoting bone health and aiding digestion.

Some yogurts contain active, living bacteria known as probiotics, which can help keep the intestines healthy.

Yogurt products that go through heat treatment have no active bacteria, reducing the health benefits. Yogurt-covered raisins are an example.

Yogurts contain calcium, vitamins B6 and B12, riboflavin, potassium, and magnesium. The amounts depend on the type.

Nutrition

Yogurt can be a tasty, nutritious addition to any diet. However, there are plenty of different yogurts, and some are more healthful than others.

There are many types of yogurt that provide varying levels of nutritional benefit.
When is yogurt good for you?
Whether yogurt is a healthful choice depends on the person consuming it and the type of yogurt.

Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.

These can offer protection for bones and teeth and help prevent digestive problems.

Low-fat yogurt can be a useful source of protein on a weight-loss diet.

Probiotics may boost the immune system.

Some argue that they could also impact brain functioning, too, although more research is necessary to confirm some of these claims.

In 2014, researchers found that consuming yogurt may help protect against type 2 diabetes. Other types of dairy product did not appear to impact the likelihood of developing the condition.

Other scientists have suggested that yogurt containing probiotic bacteria successfully protects children and pregnant women against the effects of heavy metal exposure.

It is also a nutritious option when people find it difficult to chew their food.

Non-dairy yogurts offer an alternative for people who do not consume dairy or animal products or have allergies or intolerances.

Yogurt contains less lactose than milk because the lactose is used up in the fermentation process.
When is yogurt bad for you?
Not all yogurts are healthful. Those without added sugar or unnecessary additives can be a healthful addition to the diet, but some products have high quantities of added sugar and other ingredients that may not be beneficial.

Natural yogurt can be a low-calorie, high-nutrient food packed with protein.
However, many manufacturers add sugar, artificial sweeteners, and other ingredients that are not healthful.
All yogurts contain some natural sugars, but consumers are advised to look for a product with less than 15 grams of sugar per serving. The lower the sugar, the better, as long as it does not contain any artificial sweeteners.

Some studies have refuted the view that yogurt consumption is linked to good health, causing authorities to question whether health claims can be made for commercial purposes. However, people who eat yogurt are more likely to have an otherwise healthy diet.

Yogurt-flavored products

Packaged products like cereals and bars claiming to be "made with real yogurt," yogurt-covered raisins and other products with yogurt coating contain only a small amount of yogurt powder.

Yogurt powder is heat-treated, and heat kills the beneficial bacteria. Yogurt coatings are made of sugar, oil, whey, and yogurt powder.

Types

There are different types of yogurt.
Low fat or non-fat
Low-fat, or reduced-fat yogurt, is made with 2-percent milk. Non-fat yogurt is made with zero percent or skim milk.
Kefir
Kefir is a liquid yogurt for drinking. It contains probiotics and is easy to make at home by adding kefir grains to milk and leaving it to stand for 12 to 24 hours.
Greek yogurt

Greek yogurt has a higher protein content than other yogurts, but it contains less calcium.

Greek yogurt is thick and creamy. It can withstand heat better than regular yogurt and is often used in Mediterranean-style cooking and dips.

It is made by further straining regular yogurt to remove the liquid whey.

The result is a higher protein content, due to its thicker concentration, but the extra straining leads to a lower calcium content.

Greek yogurt is available in full fat, reduced or low fat and non-fat or zero percent.
Skyr
Similar to Greek yogurt, skyr, pronounced "skeer," is an Icelandic-style yogurt that is dense, creamy and high in protein. Compared to regular yogurt, skyr requires 4 times the amount of milk to make and contains 2 to 3 times more protein.
Frozen yogurt
Frozen yogurts are often seen as a healthful alternative to ice cream.
However, many frozen yogurts contain the same amount of sugar or more as regular ice cream.
Also, according to the National Yogurt Association, not all so-called frozen yogurts contain live and active cultures. Some use heat-treated yogurts, which kills the live and active cultures.
Non-dairy yogurt
Non-dairy yogurt alternatives include soy yogurt and coconut milk yogurt.

Benefits

Yogurt can offer a range of important nutrients.

Probiotics

The microorganism Lactobacillus bulgaricus is used to ferment yogurt.

Some yogurts have probiotics added to them.

Probiotics are a type of healthy bacteria that benefit the gut. They help regulate the digestive system and decrease gas, diarrhea, constipation, and bloating.

Some research has suggested that probiotics can boost the immune system, help with weight management, and reduce the risk of cancer.

Consuming yogurt and other probiotic foods may enhance absorption of vitamins and minerals.

The two most common bacteria used to ferment milk into yogurt are Lactobacillus bulgaricus (L. bulgaricus) and Streptococcus thermophiles (S. thermophiles), but many yogurts contain additional bacterial strains.

To help consumers identify yogurts with live and active cultures, the National Yogurt Association has implemented the Life & Active Cultures (LAC) seal, found on the product container.

In most cases, the fresher the product, the more live bacteria it will contain.

A recent study from the University of Toronto points out that different probiotics will have different effects, and some yogurts containing probiotics may be healthier than others.

Calcium

Dairy products are one of the best dietary sources of calcium in terms of bioavailability.

Calcium is essential for the development and maintenance of healthy bones and teeth. It is also important for blood clotting, wound healing, and maintaining normal blood pressure.

Calcium-rich foods are best when paired with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium.

Most yogurts also contain varying amounts of vitamins B6 and B12, riboflavin, potassium, and magnesium.

Lactose intolerance

Yogurt has a low lactose content, so a person with a lactose intolerance will likely find it more tolerable than milk. It also contains bacteria that aid digestion.

As a result, people who experience discomfort, bloating or gas after consuming liquid milk or ice cream can often tolerate yogurt without symptoms.

The individual should try a small amount of yogurt, say, a quarter of a cup, to see how their body reacts. This only applies to lactose intolerance, not to those with a milk allergy.

People with a lactose intolerance often lack calcium, so yogurt can be an important component of their diet.

A person with a milk allergy will not benefit from consuming yogurt.

Diet

Here are some tips for incorporating more yogurt into a healthful, nutritious diet.

Start with plain, unsweetened yogurt and sweeten it yourself with fruit, unsweetened applesauce or a small amount of pure maple syrup or honey.

Avoid pre-made fruit and yogurt desserts, as these often contain unnecessary added sugars.

When baking, use yogurt instead of butter or oil.

Use plain Greek yogurt instead of sour cream to top baked potatoes or tacos.

A healthful yogurt should have more grams of protein per serving than sugar.

Recipes containing yogurt

Here are some healthful recipes that contain yogurt:
Carrot cake power smoothie Pumpkin pie power smoothie 100-calorie cranberry dark chocolate muffins Cranberry-maple breakfast bars
Green chile and spinach quesadillas.

The range of yogurt options can be confusing. Most of the products available have not been studied, and scientists do not yet know which probiotics do what in the human body. The best option is to choose yogurt that is low in sugar and additives.

If choosing yogurt for health reasons, experts suggest choosing those that have been scientifically researched.

Scientists have called for more rigorous research and policies regarding the healthfulness and the sale of yogurt, to help populations maximize the benefit they can derive from this potentially very important food.

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Yogurt: Types, health benefits, and risks

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Yogurt is packed with nutrients that can include calcium and magnesium, good bacteria, and protein. But not all yogurts are as healthy as each other. In this article, we explain the good and the bad, and what makes the various types of yogurts different. Find out why some may benefit health and others are best avoided.

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Receipe - Quinoa and Spicy Tuna Fresh Spring Rolls

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Receipe - Quinoa and Spicy Tuna Fresh Spring Rolls

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INGREDIENTS

150 grams of sashimi grade tuna

1 teaspoon sesame oil

1 tablespoon sriracha

2 tablespoons mirin

2 tablespoons of spring onions, chopped

2 tablespoons of toasted panko

1 teaspoon dried chili flakes

2 tablespoons fish sauce

Juice of 2 lemons

2 tablespoons of sugar

1/3 cup of water

1 julienned carrot

Crispy seaweed

Fresh mint sprigs

1/3 cup cooked quinoa (optional)

INSTRUCTIONS

1. Cube up the tuna and mix with the sesame oil, sriracha, chili flakes, spring onions, mirin, and panko.

2. Spread the wrapper. Place in your tuna, some carrots, the mint, seaweed, and the quinoa and wrap.

3. Mix together all the sauce ingredients until the sugar has dissolved.

4. Dip in the sauce and enjoy.

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breakfast:
2 whole grain pancakes
fresh strawberry smoothie
lunch:
egg salad wrap
water (to your need
Dinner:
4oz of Grilled chicken
sauteed asparagus with a teaspoon of butter
4oz of red wine

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Ultimate fit food

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This is for the specific needs that adults needs like the vitamins

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