Adulthood Flashcards
Adult wholesome foods
At least 2 servings of fruit and 3 servings of vegetables a day
Choose whole grains over refined grains
Eat less sugar and fats esp saturated fats
Sodium: <2300 mg/day
avoid alcohol
Adult health problem
overweight
Cardiovascular disease (CVD)
Osteoporosis
Body Mass Index (BMI)
BMI= weight kg / height m x height m
normal =18.5 -24.9kg/m2
Obesity >30kg/m2
Alcohol also provides Energy(Calorie)
Carbohydrate
Protein
Fat
Alcohol(7kcal/g)with no nutritional value
Carbohydrate(4kcal/g)
Protein(4kcal/g)
Fat(9kcal/g)
Energy Balance Equation
Energy Intake = Calories from foods or beverages
Energy Output = Daily activity and basal metabolic rate
Composition of a Healthy Diet
Carbohydrate: 55%
Protein: 15%
Fat: 30%
Saturated Fat: < 7%
Trans Fat: < 1%
Cholesterol: < 300 mg
Fiber: 25 – 35 g
Importance of physical activity? x 3
At least 150-300 minutes of moderate-intensity aerobic activity each week
Improves insulin sensitivity and enhances glucose uptake by the muscles
less to develop chronic diseases than adults who are inactive
boost mood, reduce stress, improve sleep
Long-term benefits improved bone health and reduced risk of many diseases such as cardiovascular disease, type 2 diabetes, depression, dementia, and many types of
cancer
Recommended Lipid Levels (NIH)
Total Cholesterol < 170 mg/dl
(4.4 mmol/l)
LDL-Cholesterol < 100 mg/dl
(2.6 mmol/l)
HDL-Cholesterol > 45 mg/dl
(1.2 mmol/l)
Triglycerides < 150 mg/dl
(1.7 mmol/l)
Dietary management of hyperlipidaemia
Increase soluble fiber
› Whole grains instead of refined grains
› 5-a-day vegetables and fruits
› Lentils to replace meat group
Increase anti-oxidants
› Soy product to replace meat group
Reduce saturated and trans fat
Reduce dietary fat and cholesterol
Maintain healthy body weight
Maintain health blood sugar (if suffered from diabetes)
