Adulthood Flashcards
Describe early adulthood
Ages 20-39 years
Involve becoming independent and leaving the parental home
In the 20s => planning, buying and preparing food are newly developed skills
In the 30s => renewed interest in nutrition “for the kids sake”
Describe Midlife
Ages 40 to 64
- Period of active family responsibilities
- Managing schedules and meals becomes a challenge
- time of reviewing life’s accomplishments and recognition of mortality
Sandwich generation => the 50s
- many are multigenerational caregivers
- health concerns often arise
Describe later adulthood
Aged 65+
- transition to retirement
- more leisure time
- food choices and lifestyle factor, especially for those with chronic disease is important
Physiological changes of adulthood: general
- Growing stops by the 20s
- Bone density continues until 30s
- Muscular strength peaks around 25 to 30 years of age
- After age 30: decline in size and mass of muscle and increase in body fat
- Dexterity and flexibility decline gradually, but more prominent in later adulthood
- Hearing loss begins as early as age 25
- Vision changes noticeable age ~40
Hormonal changes in adulthood
Women:
- decline of estrogen => menopause: lasts ~4 years
- may have an increase in abdominal fat, increase in risk of cardiovascular disease and accelerated loss of bone mass
Men:
Gradual decline in testosterone level and muscle mass
Body composition changes in adults
- Often positive energy balance resulting in increase in weight and adipose tissue; decrease in muscle mass
- Fat redistribution => gains in the central and intra abdominal space, decrease in subcutaneous fat
- Bone loss begins around age 35-40, accelerated after menopause in women
DRI for adults for CHO and FIbre
CHO
AMDR: 45-65%
RDA: 130g/day
Focus: high fiber and complex carbohydrate foods, minimizing refined grains and added sugars
Fiber
RDA=> Males: 19-50 y.o.: 38d/day and older than 50: 30 g/day
Females: 19-50 y.o.: 25 g/day and older than 50: 21g/day
Important in:
blood sugar regulation
Cholesterol management
DRI for adults for CHO and FIbre
CHO
AMDR: 45-65%
RDA: 130g/day
Focus: high fiber and complex carbohydrate foods, minimizing refined grains and added sugars
Fiber
RDA=> Males: 19-50 y.o.: 38d/day and older than 50: 30 g/day
Females: 19-50 y.o.: 25 g/day and older than 50: 21g/day
Important in:
blood sugar regulation
Cholesterol management
Difference between soluble and insoluble fiber
Soluble: viscous fiber
“heart friendly”
decreased absorption of cholesterol
Insoluble: fermentable fiber
“bowel friendly”
DRI for adults for Fat
AMDR: 20-35% of calories per day
No more than 10% of total fat intake from saturated fat each day
Focus on food sources rich in monounsaturated and polyunsaturated fats
DRI for adults for PRO
AMDR: 10-35% of calories
RDA: 0.8g/kg/day
Adequate protein required to build and repair muscle, bone, make hormones and enzymes
Micronutrient recommendations in adults for Vitamin D, calcium and iron (for males and females)
Vitamin D
Males: 600 IU/day
Females: 600 IU/day
Calcium
Males: 1000mg/day
Females: 19-50 y.o.: 1000mg/day, over 50: 1200mg/day
Iron
Males: 8 mg/day
Females: 19-50 y.o.: 18 mg/day, over 50: 8 mg/day
Role of vitamin A and E
Antioxidants
Protective factors against cancer
important for immunity
Development of white blood cells (vit A)
Anti-inflammatory properties (vit E)
Recommendations for sodium
19-50 years: 1500 mg per day
51-70 years: 1300 mg per day
We consume way more than that on average!
States of Nutritional health: resilient and healthy
Metabolic systems in homeostasis
Organs are functioning at optimal level
Nutritional guidance:
- encourage adequate intake
- not too much, not too little
- Moderation, variety and balance
