Lifecycle Nutrition: Adult Nutrition

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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


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