ADULTHOOD

• Women's energy requirements


  • 1,800 to 2,400 calories
• Men's energy requirements


  • 2,400 to 3,000 calories
• Carbohydrate intake as % of daily calories

  • 45 to 65%
• Carbohydrates


  Should eat fewer energy-dense carbohydrates, especially refined, sugar dense sources
• Protein intake as % of daily calories

  • 10 to 35%
• Protein recommendation for adults

  Eat two 4-ounce servings (or one 8-ounce serving) of seafood per week
• Fat intake as % of daily calories

  • 20 to 35%
• Fat recommendation


  Less saturated fatty acids, more monounsaturated and polyunsaturated fatty acids
• Fiber intake for women

  • 22 to 28 grams/day
• Fiber intake for men

  • 28 to 34 grams/day
• Fiber


  Soluble fiber improves cholesterol and blood sugar levels, insoluble fiber helps prevent constipation
• Young men and women who are very athletic and perspire a great deal

  • Require extra sodium, potassium, and magnesium
• Micronutrient needs for males

  • More vitamins C and K, along with thiamine, riboflavin, and niacin
• Micronutrient needs for females

  Require extra iron due to menstruation
• Young adults


  Must follow a daily multivitamin regimen to help meet nutrient needs
• Food first, before supplements
• Fluid intake for men

  • 3.5 liters per day, total from food and liquids
• Fluid intake for women

  • 2.5 liters per day, total from food and liquids
• Fluid intake


  Water instead of sugary beverages, such as soda, fresh fruits and vegetables are excellent food sources of fluid, avoid consuming excessive amounts of sodium to avoid high blood pressure and its complications
• Dietary fiber


  Helps bind indigestible food together and normalize bowel movements, holds more water in the stool to make it softer for those who suffer from constipation
• Healthy intestinal microflora


  Can be supported by prebiotics, which stimulate the growth of beneficial bacteria already in the colon and are found in fruits and vegetables, and probiotics which improve the bacterial balance in the GUT and are found in yogurt
• BMI ranges for adults

  • Overweight: more than 25, Obese: more than 30
• Causes of obesity in young adulthood

  Physical inactivity and poor dietary choices
• Unhealthy components in diet

  Solid fats, alcohol, and added sugars (SoFAAS) make up 35% of total calories for most people, leading to high levels of saturated fat and cholesterol and insufficient dietary fiber
• Dietary recommendations to manage obesity

  Limit unrefined carbohydrates and processed foods
• Causes of high cholesterol and hypertension

  Often linked to diets high in saturated fats, trans fats, and sodium
• Consequences of high cholesterol and hypertension

  Increases risk of heart disease and stroke
• Solutions for managing high cholesterol and hypertension

  Limit intake of processed foods, increase fruits and vegetables, and choose lean proteins
• Managing cardiovascular health


  1. Dietary changes: Follow a DASH or Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, Reduce sodium: Limit processed and salty foods, Increase omega-3s: Include fatty fish, flaxseeds, and walnuts

  2. Lifestyle adjustments: Exercise regularly, Quit smoking if applicable
• Causes of diabetes and metabolic syndrome

  Poor diet, high sugar intake, and obesity
• Consequences of diabetes and metabolic syndrome

  Can lead to type 2 diabetes, cardiovascular disease, and other health complications
• Solutions for managing diabetes and metabolic syndrome

  Manage carbohydrate intake, increase fiber, and maintain a healthy weight
• Managing diabetes and metabolic syndrome

  1. Carbohydrate management: Monitor intake, Choose low glycemic index foods

  2. Healthy eating patterns: Balanced meals, Frequent small meals

  3. Regular physical activity: Consistency