A Written Report on

Life Cycle Nutrition:

ADULTHOOD AND THE LATER YEARS

In Partial Fulfillment of the Requirements in

Nutrition and Diet Therapy

Presented by:

Group 6

Gonzalez, Frederick

Lumagas, Jayson L.

San Esteban Zhyrine

Tampus, Liberty

Tan, Mj

Tria, Louie

February 2011
 NUTRITION DURING ADULTHOOD

Objectives:

After studying this topic, the student should be able to:

 Identify the nutritional needs of young adults and the middle-aged

 Explain sensible, long-range weight control for this age group

 Discuss diet-related diseases that can be prevented by good nutrition at this

age: osteoporosis, heart disease, diabetes

 Identify changes with age you probably must accept and can slow or prevent.

 Know the strategies for growing old healthfully.

ADULTHOOD

 Divided into three periods:

 Young, middle, and late adulthood.

DIET DURING YOUNG AND MIDDLE ADULTHOOD

 YOUNG ADULTHOOD

 A time of excitement and exploration.

 The age range runs from about 18 to 40 years of age.

 Individuals are alive with plans, desires, and energy as they begin
searching for and finding their places in the mainstream of adult life.
 MIDDLE ADULTHOOD

 The middle period ranges from about 40 to 65 years of age.

 This is a time when the physical activities of young adulthood typically

begin to decrease, resulting in lowered caloric requirement for most
individuals.

DIET DURING YOUNG AND MIDDLE ADULTHOOD

 During young to middle adulthood, the beginnings of osteoporosis may

also be evident.

 A diet rich in calcium, vitamin D, and fluoride is thought to help prevent

osteoporosis.

 OSTEOPOROSIS

 A condition in which bones become brittle because there have been

insufficient mineral deposits, especially calcium.

NUTRITIONAL REQUIREMENTS

 The amount of specific nutrient needed by the body.

 Growth is usually complete by the age of 25.Consequently, except during
pregnancy and lactation, the essential nutrients are needed only to maintain and repair
body tissue and to produce energy. During these years, the nutrient requirements of
healthy adults change very little.

The iron requirement for women throughout the childbearing years remains
higher than that for men. Extra iron is needed to replace blood loss during menstruation
and help to build both the infant’s and the extra maternal blood needed during
pregnancy. After menopause, this requirement for women matches that of men.

Protein needs for adults are thought to be 0.8 gram per kilogram of bogy weight.
To determine the specific amount, one must divide the weight in pounds by 2.2 to obtain
the weight in kilograms and then multiply the weight in kilograms by 0.8.

The current requirement for calcium for adults from 19 to 50 is 1,000 mg, and for
vitamin D, 5 ug. Bone loss begins slowly, at about the age of 35 to 40, and can lead to
osteoporosis later.

It is wise for young people, especially women, who are prone to osteoporosis
than men, to consume foods that provide more than the requirements for these two
nutrients.

Three glasses of milk a day nearly fulfill the requirement for each of these
nutrients. Increasing this amount could prevent osteoporosis. Fat-free milk or foods
made from fat-free milk should be consumed to limit the amount of fat in the diet.

CALORIE/KCAL REQUIREMENTS

 The number of calories required daily to meet energy needs.

KCAL VALUE

 Number of kcal in a specific amount of specific food or beverage.

 LEAN MUSCLE MASS

 Percentage of muscle tissue.

CALORIE REQUIREMENTS

Calorie requirements begin to diminish after the age of 25, as basal metabolism
rates decrease. After 25 years, a person will gain weight if the total calories are not
reduced according to actual need, which will be determined by activity, BMI (REE), and
amount of lean muscle mass. Those who are more active will require more calories than
those who are less active.

Median Weights and Heights and Recommended Daily

Energy Intake for Adults

CATEGORY AGE WEIGHT HEIGHT REE AVERAGE ALLOWANC CALORIES

(years) ENERGY E per day
(kg) (lb) (cm) (in) (calories
/day) per kg

19-24 72 160 177 70 1,780 1.67 40 2,900

MALES 35-50 79 174 176 70 1,800 1.60 37 2,900

51+ 77 170 173 68 1,530 1.50 30 2,300

 19-24 58 128 164 65 1,350 1.60 38 2,200

FEMALES 25-50 63 138 163 64 1,380 1.55 36 2,200

51+ 65 143 160 63 1,280 1.50 30 1,900

NUTRIENT PROBLEMS

1. HYPERTENSION or High Blood Pressure

 Higher than normal blood pressure, can lead to strokes.

 It is associated with diets high in salt or possibly low in calcium.

 It is thought that the earlier a person reduces salt intake, the better that person’s
chances of avoiding hypertension, particularly if there is a family history of it.

2. OBESITY

 Excessive body fat, 20% above average.

Common cause:

 ENERGY IMBALANCE

 Eating either too much or too little for the amount of energy expended

3. DIABETES MELLITUS
  A chronic disease which develops when the body does not produce sufficient
amounts of insulin or does not use it effectively for normal carbohydrate
metabolism.

 Diet is important in the treatment of diabetes.

4. HEART DISEASE

 Heart attack and stroke are the major cause of death especially in the US.

 They occur when arteries become blocked (occluded), preventing the normal
passage of blood.

 These occlusions (blockages) are caused by blood clots that form and are unable
to pass through an unnaturally narrowed artery.

 Arteries are narrowed by plaque, a fatty substance containing cholesterol that

accumulates in the walls or the artery.

 This condition is called atherosclerosis, a form of atherosclerosis affecting the

intima (inner lining) of the artery walls.

 Excessive cholesterol and saturated fats in the diets over many years contribute
to this condition.

5. OSTEOPOROSIS

 A condition in which the amount of calcium is reduced, making them porous.

 A bone density scan can be done with a special X-ray to determine if one has
osteoporosis.

 It is typically unnoticed at its onset, which occurs at approximately age 45, and it
may be noticed at all until a fracture occurs.
Common Symptom: gradual reduction in height.

 It is thought that years of sedentary life coupled with a diet deficient in calcium,
vitamin D, and fluoride contribute to it.

 Estrogen Replacement Therapy (ERT) helps to prevent osteoporosis to

women.

 A diet with sufficient calcium and vitamin D plus an appropriate exercise program
begun early in the adult years thought to help prevent this disease.

NUTRITIONAL INTERVENTION

 “WEIGHT CONTROL”

Overweight can cause health problems. Cases of diabetes mellitus, heart

disease, and hypertension are more numerous among the overweight than among
those of normal weight. The lives of overweight individuals are generally shorter than
are those of people who are not overweight. They are prone to social and emotional
problems because overweight and obesity can reduce self esteem.

Energy imbalance is the most common cause of overweight. In other words, if

one is overweight, chances are that more calories have been taken in than were
needed for energy.

An intake of 3, 500 calories more than the body needs for maintenance and
activities will result in a weight gain of 1 pound. An individual who overeats by only 200
calories a day can gain 20 pounds in 1 year. When nutrient requirements remain static
but calorie requirements decrease, people must select their foods carefully to fulfill their
nutrient requirements.

Individuals who are overweight simply because of energy imbalance, a program

of weight loss, which includes exercise, should be undertaken. The diet should be
based on MyPyramid, and eating habits should be taught so that the lost weight will not
be regained later.

They can solve the problem by eating less and increasing physical exercise.
Exercise will increase the number of calories burned, but exercise alone will not solve
the problem. The most effective way of weight loss is increased exercise combined with
reduced calories. This will help tone the muscles as excess fat is loss. Exercise may
also increase lean muscle mass in such a way that weight loss will not be necessarily
significant.

A healthy eating plan is easiest to follow when it is based on MyPyramid. This will help
aid the dieter in obtaining needed nutrients, will help change previously unsatisfactory
eating habits, and will allow him or her to adapt, and thus enjoy, home, party, or
restaurant meals.

2,000-calorie Daily Menu

 BREAKFAST

½ cup orange juice 50 calories

1 cup dry cereal 100

½ cup fat-free milk 43

2 tsp sugar 35

2 slices toast 150

½ tbsp margarine 50

1 cup black coffee 0

 TOTAL 428 calories

2,000-calorie Daily Menu

 LUNCH

Roast beef sandwich:

3 oz roast beef 200

2 slices toast 150

1 tbsp mayonnaise 100

Lettuce 10

1 cup fat-free milk 85

1 orange 75

TOTAL 620 calories

 DINNER

2 oz broiled fish 150

1 baked potato 100

1 ½ tbsp margarine 150

 ½ green peas 50

Tossed salad with 1 tbsp dressing 150

1 cup fat-free milk 86

¾ cup ice cream 200

1 oatmeal cookie 100

TOTAL 986 calories

 Overall total calories: 2, 034 calories

Changes with Age You Probably Must Accept

 Graying of hair  Slowed reactions (reflexes)

 Balding  Slowed mental function

 Some drying and wrinkling of skin  Diminished visual memory

 Impairment of near vision  Menopause (women)

 Some loss of hearing  Loss of fertility

 Reduced taste, smell, and touch  Loss of joint elasticity

sensitivity

Changes with Age You Probably Can Slow or Prevent:

  By exercising, eating an adequate diet, reducing stress, and planning ahead, you
may be able to slow or prevent:

 Wrinkling of skin due to sun  Slowed energy metabolism

damage
 Decreased maximum work rate
 Elevated blood pressure and
 Loss of sexual functioning
blood cholesterol
 Loss of joint flexibility
 Accelerated resting heart rate

 Diminished oral health: loss of

 Reduced lung capacity and
teeth and gum disease
oxygen uptake
 Bone loss
 Increased body fatness

 Digestive problems, constipation

STRATEGIES FOR GROWING OLD HEALTHFULLY

1. Choose nutrient-dense foods.

Nutrient Density

 A measure of the nutrients a food provides relative to the energy it provides.

 The more nutrients and the fewer kcalories, the higher the nutrient density.
2. Be physically active. Walk, run, dance, swim, bike, or row for aerobic activity.

Lift weights, do calisthenics, or pursue some other activity to tone, firm, and

strengthen muscles. Practice balancing on one foot or doing simple movements

with your eyes closed.

3. Maintain appropriate body weight.

4. Reduce stress (cultivate self-esteem, maintain a positive attitude, manage time

wisely, know your limits, practice assertiveness, release tension, and take

action).

5. For women, discuss with a physician the risks and benefits of estrogen

replacement therapy.

6. For people who smoke, discuss with a physician strategies and programs to help

you quit.

7. Expect to enjoy sex, and learn new ways of enhancing it.

8. Use alcohol only moderately, if at all; use drugs only as prescribed.

9. Take care to prevent accidents.

10. Expect good vision and hearing throughout life; obtain glasses and hearing aids if

necessary.

11. Take care of your teeth; obtain denture if necessary.

12. Be alert to confusion as a disease symptom, and seek diagnosis.

13. Take medications as prescribed; see a physician before self prescribing

medicines or herbal remedies and a registered dietician before self-prescribing

supplements.

14. Control depression through activities and friendships; seek professional help if

necessary.

15. Drink 6 to 8 glasses of water everyday.

16. Practice mental skills. Keep on solving math problems and crossword puzzles,

playing cards or other games, reading, writing, imagining, and creating.

17. Make financial plans early to ensure security.

18. Accept change. Work at recovering at losses; make new friends.

19. Cultivate spiritual health. Cherish personal values. Make life meaningful.

20. Go outside for sunshine and fresh air as often as possible.

21. Be socially active – play bridge, join an exercise or dance group, take a class, eat

with friends, volunteer time to help others.

22. Stay interested in life – pursue a hobby, spend time with grandchildren, take a

trip, read, grow a garden, or go to the movies.

23. Enjoy life.