Lifecycle Nutrition: Adult Nutrition
6, 6
9 essential, __ nonessential, and __ conditionally essential
20-35%
AMDR: __________ of total energy from fat
45-65%
Acceptable Micronutrient Distribution Ranges (AMDRs): Carbohydrates: _______ of calories
20-35%
Acceptable Micronutrient Distribution Ranges (AMDRs): Fat: _________ of calories
10-35%
Acceptable Micronutrient Distribution Ranges (AMDRs): Protein: __________ of calories
38 25
Adequate Intake (AI) for total fiber: ___ g/d and ____ g/d for men and women ages 19 to 50, respectively
decreased risk of premature death, decreased coronary heart disease, stroke, and HTN
Aerobic activity has health benefits, including a
Primary prevention
Aid adults who have risk factors for chronic illness to avert or postpone the onset of disease by creating more active lifestyles and healthier eating patterns
Orthorexia
An unhealthy obsession
20-40%
Approximately ________ of bone mass is influenced by lifestyle factors, mainly diet and exercise
34
Around ___ years of age, bone mass loss begins
decreased risk for colon cancer, breast cancer, and weight gain
As adults increase time spent exercising to 300 minutes per week, benefits include
Health promotion
Assist people in creating an active lifestyle and healthy eating patterns early in life
nutrient density
Food intake falls with aging, so this of diet is important.
energy expenditure
For healthy adults, energy requirements are equal to
somatopause
Growth hormone (GH) secretion and concentrations fall with age
"Sisters Together: Move More, Eat Better"
Heath awareness programs help to promote a healthy lifestyle such as
secondary prevention
Help individuals who already have a chronic disease manage and control disease symptoms and avoid further disability by increasing their physical activity and establishing healthier eating patterns
Iron
Indispensable component of hemoglobin and myoglobin Supports metabolism and is needed for growth, development, normal cellular functioning, and synthesis of some hormones and connective tissue
diet
Orthorexia: Fixation on eating pure foods and how much and what to eat Self-esteem becomes entwined with ______
innocent attempt to eat healthy
Orthorexia: usually starts out as an
75 minutes (1 hour and 15 minutes)
Physical Activity Guidelines: _______________________ a week of vigorous-intensity aerobic physical activity
150 minutes (2 hours and 30 minutes)
Physical Activity Guidelines: _______________________________ a week of moderate-intensity
2
Physical activity guidelines for adults Adults should engage in muscle strengthening activities for all the major muscle groups at minimum ____ days per week
additional benefits, including improved bone strength, maintenance of muscle mass, and muscular fitness
Physical activity guidelines for adults Muscle-strengthening activities deliver
3-5%
Physical inactivity can lead to loss of as much as ______ of muscle mass per decade
Leafy greens, bananas, grapes, blackberries, root vegetables, and citrus fruits are good sources
Potassium sources
protein degradation
Protein synthesis decreases with aging with little change in
4
Protein: __ kcal/gram
130
Recommended Dietary Allowance (RDA) for carbohydrate is set at ______ g/d
210 g/day
Recommended Dietary Allowance (RDA) for carbohydrate is set at ______ g/d for lactating
175 g/day
Recommended Dietary Allowance (RDA) for carbohydrate is set at ______ g/d for pregnant women
800 mg/d
Recommended take: Calcium (EAR) men: 19-70 years
800 mg/d
Recommended take: Calcium (EAR) women 19-50:
1000 mg/d
Recommended take: Calcium (EAR): women over age of 50
4 mg/d
Recommended take: Fluoride (AI): men over the age of 19
3 mg/d
Recommended take: Fluoride (AI): women over the age of 19
400 mg/day
Recommended take: Magnesium (RDA): men 19-30
420 mg/day
Recommended take: Magnesium (RDA): men 31 and older
310 mg/day
Recommended take: Magnesium (RDA): women 19-30
320 mg/day
Recommended take: Magnesium (RDA): women 31 and older
580 mg/d
Recommended take: Phosphorus (EAR): men and women over the age of 19:
1500 mg/day
Recommended take: Sodium (AI) men and women 19-50
1300 mg/day
Recommended take: Sodium (AI) men and women 51-70
1200 mg/day
Recommended take: Sodium (AI) men and women 70 and older
15 mcg/day (600 IU/day)
Recommended take: Vitamin D (RDA) men and women 19-70
20 mcg/day (800 IU/day)
Recommended take: Vitamin D (RDA) men and women over 70
resting metabolic rate (RMR)
Reduction in this with age
body composition changes
Reduction is greater than what can be explained by this
metabolic
Sarcopenia is a __________ process of aging
3
Sarcopenia occurs in ___ stages
loss of muscle mass
Sarcopenia stages: Presarcopenia is
loss of muscle mass and strength
Sarcopenia stages: Sarcopenia is
muscle mass loss accompanied by loss of both strength and physical performance
Sarcopenia stages: Severe sarcopenia is
RMR
Slowing organ metabolic rates with age may lower
vitamin D, protein, the carotenoids, selenium, and vitamins C and E
Specific nutrients that have been linked to sarcopenia include
Reduced physical activity (Rise in technology) Obesogenic environment Genetics
Stems from lack of energy balance
Promote increased physical activity Increase fruit/vegetable intake Decrease television viewing time
Strategies to promote healthy lifestyle:
5 years
dietary guidelines are published every
animal source
heme iron is
anemia
iron deficiency leads to
Physical activity level (PAL)
is the second largest factor impacting total daily energy expenditure- Accounts for approximately 20-40% of total energy expenditure
serum calcium
is tightly controlled and doesn't respond quickly to changes in dietary intake
1. Heart Disease : 599,413 2. Cancer : 567, 628
leading cause of death for adults (these two make up 50% of all deaths) 2009
milk, yogurt, and cheese
major sources of calcium in the American diet
plant source
non-heme iron is
fiber
nondigestible portion of food obtained from plants
fat, processed meat, salt, sugar sweetened beverages
people are consuming too much
30
physiological functions start to deteriorate after this age
0.8
protein RDA for both men and women is ____ g/kg of body weight per day
Scurvy
results in deficiency of vitamin c
4
Carbohydrates: __ kcal/gram
fat
Chief source of energy for the body Essential for absorption of _____-soluble vitamins No established AI or RDA
Magnesium
Cofactor for hundreds of enzymes involved in many physiologic pathways, including energy production, nucleic acid and protein synthesis, ion transport, and cell signaling
Bone mass
Decreases in estrogen in men and women and decreases in testosterone in men lead to decline in
one
Diet is the number ____ risk factor in the global burden of disease
lean body mass, bone mass, adipose tissue
During the third decade of life, there is a decline in _________________, _______________ and an increase in __________ __________
decrease
EER ___________ with age
andropause
Endocrine changes: men decline in testosterone levels leading to this
menopause
Endocrine changes: women decline in estrogen levels leading to this
vitamin A
Essential for immune function, vision, reproduction, cell differentiation, and cellular communication
Potassium
Essential major mineral and electrolyte Normal body function depends on tight regulation Important for nerve impulse transmission, muscle contraction, blood pressure control and heart function
brain
Estimated Average Requirement (EAR) for carbohydrate is defined on the basis of the usual amount of glucose needed by the _________
Vitamin E
Fat soluble antioxidant Exists in eight distinct chemical forms (Alpha-tocopherol is the only form known to meet human requirements)
Vitamin D
Fat soluble vitamin- Found in limited number of foods; obtain via diet, sun, and supplements- Promotes bone health and helps maintain calcium levels
9
Fat: _ kcal/gram
SNAP
Federal assistance programs can help encourage healthier eating such as
2300
Intake recommendations: Sodium < _______ mg per day for adults and children 14 years and older
1900
Intake recommendations: Sodium __________ mg per day for children 4 to 14 years of age
1500
Intake recommendations: Sodium ____________ mg per day for children 1-3 years
Eating healthy diet consuming adequate nutrients Maintaining a healthy weight via diet/exercise
Key factors that help maintain health and prevent disease include:
10%
Limit intake of saturated fats to no more than ____ of total kilocalories
17 12
Linoleic acid (essential n-6 fatty acid) AI = ___ g/d for men and ____ g/d for women
1.6 1.1
Linolenic acid (essential n-3 fatty acid) AI = ___ g/d for men and ____ g/d for women
protein
Made of amino acid building blocks Needed for cell structure, function, and regulation of the body's cells, tissues, and organs
Green leafy vegetables, whole grains, nuts, meats, and milk are dietary sources
Magnesium sources
sodium
Maintains blood pressure and fluid status; needed for nerve transmission Consumed via table salt/processed foods in excess
small diet
Micronutrients Required in _____ amount Must be consumed via ____ Essential to normal development, disease prevention, and promotion of overall well-being
calcium, phosphorus, fluoride, magnesium, sodium, and vitamin D
Micronutrients important to bone health include
one-third (34.9% or 78.6 million)
More than __________ of U.S. adults are obese
repair
Muscle turnover and _________ are likely decreased with age
Calcium, potassium, and vitamin D
Nutrients of public health concern
Heart disease, stroke, type 2 diabetes, and certain types of cancer
Obesity increases risk of developing chronic conditions such as
10%
Thermic effect of food (TEF) raises energy expenditure by about
Potassium, choline, magnesium, calcium, and vitamins A, D, E, and C
Underconsumed micronutrients (Nutrients consumed at levels < the EAR or AI)
iron
Underconsumed micronutrients (Nutrients consumed at levels < the EAR or AI) ________ by adult women ages 19-50 years
calcium
Vital for bone health, vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, and hormonal secretion
dairy products, liver, fish, and fortified cereals
Vitamin A: RDA measured as micrograms of retinol activity equivalents (RAE) Deficiency in U.S. is rare Foods:
lactose intolerance or milk allergy, ovo-vegetarians, and vegans
Vitamin D deficiencies
Nuts, seeds, and vegetable oils are good sources
Vitamin E deficiency rare best food sources:
micronutrients
Vitamins and minerals
Vitamin C (ascorbic acid)
Water soluble- Essential cofactor in numerous enzymatic reactions, including the biosynthesis of collagen, carnitine, and catecholamines, and as a potent antioxidant
carviovarsular disease
With menopause, increased risk of
Sarcopenia
age-related decline in lean body mass
45-70%
basal metabolic rate accounts for ________of total daily total energy expenditure
lesh of fatty fish, and fish liver oils
best dietary sources of vitamin d
fruits and vegetables
best sources for vitamin c
basal metabolic rate
the amount of energy needed to support physiological functions Influenced by age, body composition, body size, sex, and the individual's age and lifestyle
Estimated Energy Requirement (EER):
the dietary energy intake needed to sustain energy balance and thus promote a healthy weight
Senescence
the inevitable decline in organ function and physiological function that occurs over time in the absence of injury, illness, or poor lifestyle choices
a fad
this type of diet promises quick results for little effort
fat mass
with andropause, increase in this
insulin resistance and cardiovascular disease
with andropause, increased risk of this:
bone and muscle mass
with andropause, loss of this
lean body mass
with menopause, loss in this
muscle and bone mass immune function
with somatopause, decrease/decline in these
protein synthesis
with somatopause, reduction in this
21
young men may continue to gain height, weight, muscle mass, and body hair through this age
19
young women are characteristically fully developed by this age
