Adult Nutrition by Hollie Brown

Who these people are...

brownhollie — 2020-01-29 13:03:25 UTC

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

Recipe

brownhollie — 2020-01-29 13:04:17 UTC

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.

Why they need it...

nicelyabigail — 2020-01-29 13:04:26 UTC

- 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.

Long/Short Term Effects of an Inappropriate Diet

tsarnasjulia — 2020-01-29 13:05:09 UTC

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.

What they need...

brownhollie — 2020-01-29 13:09:27 UTC

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.

Works Cited

tsarnasjulia — 2020-01-29 13:17:27 UTC

“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.
“Healthy Eating.” Top 10 Ways to Make Your Dishes Healthier, www.safefood.eu/Healthy-Eating/Food-Diet/Eating-In/Top-10-ways-to-make-your-dishes-healthier.aspx.
“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<30.
“Welcome to MyPlate Kitchen!” ChooseMyPlate, www.choosemyplate.gov/myplatekitchen.

Eating Balanced Meals Modeled By MyPlate

tsarnasjulia — 2020-01-29 13:20:57 UTC

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.

nicelyabigail — 2020-01-29 13:27:10 UTC

brownhollie — 2020-01-29 13:30:15 UTC

Day One Meal Plan

tsarnasjulia — 2020-01-29 13:31:50 UTC

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)

nicelyabigail — 2020-01-29 13:38:07 UTC

Nutrient and Vitamin Goals

tsarnasjulia — 2020-01-29 13:38:47 UTC

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.

brownhollie — 2020-01-30 12:31:01 UTC

brownhollie — 2020-01-30 12:31:58 UTC

brownhollie — 2020-01-30 12:33:41 UTC

Day Two Meal Plan

nicelyabigail — 2020-01-30 12:52:22 UTC

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

Specific Needs

tsarnasjulia — 2020-01-30 13:18:49 UTC

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.