Diet During Young and Middle Adulthood

DIET DURING YOUNG AND MIDDLE ADULTHOOD
Adulthood can be broadly divided into 3 periods: young, middle and late adulthood.
Young adulthood is a time of excitement and exploration. The age runs from about 18-40 years
of age.
The middle period ranges from about 40-65 years of age. This is a time when the physical
activities of young adulthood typically begin to decrease, resulting in lowered kcal requirement
for most individuals.
A healthy adult ingests approximately 1 mL free water/kcal of energy, or 35-50 mL/kg body
weight/day.
NUTRIENT REQUIREMENTS
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.
Despite men’s generally larger size, only 11 of the given RDAs, DRIs and AIs are greater for
men than women. Ten of the RDAs, DRIs and AIs are the same for both sexes. 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.
Diet for Young Adults
Active young adults need to have well-balanced diets to fuel both their energetic lives, as
well as bone and muscle growth. Three nutrient-packed meals in addition to several
snacks are required daily to keep young adults at a healthy weight, even when dieting, to
lose weight. A multivitamin also might be taken daily to help replace nutrients missing
from the diet.
More Fruit and Veggies
• An easy way for a young adult to lose weight is to add more fruits and vegetables to
his diet. Also, reduce intake of fried foods from fast-food restaurants and convenience
snack foods like potato chips and cookies. The U.S. Food & Drug Administration
recommends that four to five servings of fruits and vegetables be consumed daily for
an optimal healthy diet.
Young adults need essential nutrients like iron and magnesium to maintain normal
muscle and nerve function keep bones strong and support a healthy immune system.
These nutrients are often found in green vegetables like broccoli, collards, spinach,
kale and cabbage, which young adults may shy away from. Get those green veggies
into the diet with mixed salads both at lunch and dinner. Also, steam veggies, and use
a butter-flavored spray like Pam to improve the taste and appeal. Keep fresh fruit out
on the counter in easy reach for when hunger strikes.
Use Meat as an Ingredient
• Lose weight by eating less red meat and more chicken and fish. Most young adults
don't recognize chicken unless it's a nugget with a dipping sauce. Look for ways to
make plain broiled chicken more appealing by marinating it or adding herbs, lemon
and garlic before cooking.
Use less red meat by adding it as an ingredient rather than having it as the star of the
meal. Add about 2 ounces of thinly sliced steak like sirloin or flank steak per serving
to a vegetable stir fry medley with scallions, carrots, and napa cabbage. Add Hoisin,
Teriyaki, or chili sauce to give a low meat meal some wow.
Beef Up the Fish
• Nothing is lower in calories and provides more essential nutrients like Omega-3 oil
for cardiovascular, immune system, and brain function than seafood. Fish is a food
that young adults rarely order when out and eat at home only under pressure. Adding
fish to the diet regularly is not only healthy but helps to reduce body weight. Opt for
shrimp, scallops, clams or lobster to coax young adults down seafood row. Bake or
broil, and use olive oil instead of butter to flavor.
SIENA COLLEGE TAYTAY
Taytay, Rizal
DIET DURING YOUNG AND

MIDDLE ADULTHOOD
Submitted By:
Cruz, Ma. Ruffa Louraine M.
Dupale, Nestor A.
Mendoza, Jean Valerie
Submitted To:
Ms. Loida M. Lacdao

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DIET DURING YOUNG AND MIDDLE ADULTHOOD

Diet for Young Adults

More Fruit and Veggies

Use Meat as an Ingredient

Beef Up the Fish

DIET DURING YOUNG AND

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