Nutrition for Adults

Johnny Dunn12th grade health class

Overview Typical American Diet

High in sodium, fat, calories low in essential nutrients

1/3 of adults are obese. Obesity can lead to heart attack, stroke, & Type 2

diabetes

Water Drink more water! Water supports hydration, digestion and blood

volume. Aim to drink at least six times a day, more in

warmer weather or if you’re exercising.

Balanced diet A healthy balanced diet is key. •canned fruit, canned vegetables •baked beans •canned meat and fish •canned soups •vegetable oil such as olive oil

Calcium and Vitamin D Older adults need more calcium and vitamin D to

help maintain bone health three servings of vitamin D low-fat or fat-free milk

or yogurt daily.

Exercise To improve health

Two types of physical activity each week: Aerobic -At least 150 minutes of moderate-intensity Muscle-strengthening- two or more days a week that work all major muscle groups

What counts?

What counts as moderate-intensity aerobic activity? walking fast water aerobics riding a bike doubles tennis pushing a lawn mower hiking

What counts as vigorous-intensity aerobic activity?jogging or runningswimming fastsingles tennisfootballrugbyskipping ropehockeygymnastics

What Counts?

What counts as muscle-strengthening activity lifting weights resistance bands push-ups and sit-ups yoga

What Counts?

Fiber helps regulate the body’s use of sugars

Helps keep hunger and blood sugar in check.

Adults need at least 20 to 30 grams of fiber per day

High in Fiber FoodsFoods with soluble fiber include Oatmeal beans, apples and blueberries. Foods with insoluble fibers include wheat brown rice carrots

High In Fiber Foods

Vitamin A Helps form and maintain healthy skin, teeth,

skeletal and soft tissue Also produces the pigments in the retina of the

eye. Vitamin A promotes good vision, especially in low

light. Vitamin A comes from animal sources, such as: Eggs Meat fortified milk Cheese halibut fish oil

Vitamin B complex group of water-soluble vitamins that play important roles in cell

metabolism The B vitamins were once thought to be a single vitamin. Later

research showed that there are 8 different types Vitamin B12

Vitamin B1 (thiamine) Vitamin B2 (riboflavin) Vitamin B3 (niacin or niacinamide) Vitamin B5 (pantothenic acid) Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or

pyridoxine hydrochloride) Vitamin B7 (biotin) Vitamin B9 (folic acid)

Vitamin B1& 2

Vitamin B3 &6

Vitamin B9

Vitamin B12

Vitamin C

Vitamin D

Reference page http://

healthyeating.sfgate.com/adult-nutrition-5606.html#page1

http://www.nutritionaustralia.org/national/resource/nutrition-and-older-adults#water

http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx

http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/