Nutrition for Adults
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Transcript of Nutrition for Adults
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/