Adulthood Flashcards
What are the 4 primary nutritional goals for adults?
Maintenance of body weight, composition, and bone health.
Optimal health for daily activities and sports.
Prevention of chronic diseases.
Preparing for healthy aging
How does metabolism change after age 20?
Basal metabolic rate gradually decreases with age.
How does body composition change during adulthood?
Lean mass decreases while fat mass increases.
Muscle strength declines due to reduced regeneration and lower activity levels
What hormonal changes occur during menopause, and how do they affect body composition?
Estrogen and progesterone levels drop, leading to fat redistribution from the hips to the abdominal region.
How does skeletal health change in adulthood?
Total body bone mass peaks in the mid-30s, then gradually declines.
Women experience rapid bone loss during the 3-5 years surrounding menopause.
What sensory changes occur after age 40, and how do they impact nutrition?
Decreased taste, smell, vision, and hearing.
May lead to decreased appetite and increased use of sodium-based flavorings.
What is the difference between subcutaneous and visceral fat?
Subcutaneous fat: Located beneath the skin.
Visceral fat: Surrounds internal organs and is associated with inflammation and chronic disease.
Why is waist circumference a better indicator of health risk than BMI?
High waist circumference (>102 cm for men, >88 cm for women) is strongly linked to chronic diseases like type 2 diabetes and heart disease, even in individuals with a normal BMI.
What are some limitations of using BMI as a health measure?
BMI does not account for muscle mass, fat distribution, or overall health status.
Why do calcium and vitamin D needs increase in older adults?
Bone mass declines with age, increasing the risk of osteoporosis.
Vitamin D absorption decreases, requiring higher intake.
Why do iron needs differ between men and women, and how do they change with age?
Women (19-50 years) need 18 mg/day due to menstruation.
After menopause (50+ years), iron needs drop to 8 mg/day, similar to men
Why is vitamin B12 supplementation recommended for adults over 50?
Reduced gastric acidity decreases the absorption of protein-bound B12 from food, making synthetic sources (fortified foods or supplements) necessary.
How are fiber recommendations determined for adults, and why do they decrease with age?
Fiber AI is based on reducing the risk of heart disease.
Requirements decrease with age due to lower caloric intake.
Which 7 nutrients are commonly inadequate in Canadian adults?
Vitamin A, D, C, magnesium, calcium, fiber, and potassium.
Which nutrient is often consumed in excess by Canadian adults?
Sodium
What dietary changes can help Canadian adults improve their nutrient intake?
Increase fruit, vegetables, whole grains, and dairy/fortified milk.
Reduce intake of highly processed foods.
What are the Canadian physical activity guidelines for adults?
At least 150 minutes of moderate to vigorous aerobic activity per week.
Muscle strengthening activities at least twice per week.
Several hours of light physical activity daily.
Why is alcohol consumption not recommended for health?
Any alcohol consumption increases the risk of cancer, heart disease, liver disease, and violence.
Which supplements are recommended for adults over 50, and why?
Vitamin D (due to decreased synthesis in the skin).
Vitamin B12 (due to reduced absorption from food).
Why is it generally recommended to obtain nutrients from food rather than supplements?
Foods provide multiple nutrients in safe, balanced amounts.
Supplements can lead to excessive intake and potential toxicity
Are dietary supplements effective for preventing chronic diseases?
No, research has not shown strong evidence that supplements prevent chronic diseases, and high doses may be harmful.
What are the 3 main nutritional concerns for adults?
Maintaining energy balance, bone health, and muscle mass.
Preventing nutrient deficiencies, especially calcium, vitamin D, and B12.
Reducing sodium intake and increasing fiber consumption.
Why do Canadian adults often turn to supplements, and should they?
Many adults do not meet nutrient needs through diet.
However, supplements are not generally recommended unless medically necessary.
What 3 factors contribute to healthy aging and disease prevention in adults?
Balanced diet rich in whole foods.
Regular physical activity.
Avoidance of smoking and excessive alcohol consumption.
