Nutrition through the Life Span

Unit 3

Middle Age Adults and Aging

(FNL 7, 8)

Young Adults

• Protein requirement: .36g/lb• Fiber at least 25-30 grams per day • Fruits

– Vegetables– Legumes (beans, peas, lentils,

soy foods)– Whole grains– Nuts & seeds

• Water ½ body weigh in oz.• Advice for acne, irregular periods & weight

issues the same as for adolescents

Young Adults

• Diabetes– Portion sizes are important– Mindful eating can make a huge difference

in the amount consumed in a day– Water consumption extremely important– Balanced plate of protein, vegetables. – Emphasis on Fiber foods– Limit but enjoy, fruits and whole grains– Avoid

• sugary drinks and soda• Refined sugars• Processed foods

– Sleep can affect your repair ability to repair and restore your cells-- so at least 8 hours

Examples for Young Adults

• Lentil soup• Grilled chicken salad

– 3 oz of chicken– Romaine lettuce– Apples– Carrots– Walnuts– Red onions– Extra virgin olive oil – Balsamic vinegar

• Vegetarian minestrone soup

• Chick pea salad– 3 oz of chick peas– Romaine lettuce– Apples– Carrots– Walnuts– Red onions– Extra virgin olive oil – Balsamic vinegar

Adults

• Protein requirement: .36g/lb• Fiber at least 25-30 grams per day • Fruits

– Vegetables– Legumes (beans, peas,

lentils, soy foods)– Whole grains– Nuts & seeds

• Water ½ body weight in oz.• Advice regarding diabetes and weight

management the same as for young adults

Adults

• Heart Disease (high blood pressure/high cholesterol/heart attack)

– Check for food allergies; these can be an underlying cause for many chronic illnesses

– Focus on a whole foods diet (remember our plate)– Fiber is the most important foundation to reduce

cholesterol – Drink Water!

• Alcohol and coffee may adversely affect blood pressure

– Avoid saturated fats – mostly found in animal fats (butter, cream, fatty meats, etc.)

Adults

• Cancer– Fiber is an important foundation to reduce cancer– Diets that largely consist of vegetables, fruits, grains and beans

have been shown to improve outcomes for prevention and survivorship

• Menopause– Water consumption extremely important– Balanced plate of protein, vegetables and or fruit, and grains is

the best strategy• Emphasis on fiber foods

– Avoid soda, coffee and alcohol as a daily routine– No Fried or overly processed foods– Create a consistent sleep schedule

Examples for Adults

• Quinoa with raisins and squash

• Sautéed green beans• Broiled cod with fresh

herbs

• Quinoa with raisins and squash

• Sautéed green beans• Tofu scramble

Assignment

• Research the Freshman 15. http://www.freshman15.com/ is one source. Find one more

• Prepare a guide to avoiding the Freshman 15 to the class. Include area restaurants near a residence college and healthy menu choices that could be chosen.

• Find a recipe that could be cooked using cheap and just a few ingredients. Prepare the meal.

Assignment

• Life expectancy calculator– Complete

http://www.peterrussell.com/Odds/VirtualAge.php

– What is your life expectancy?– List five factors that surprised you that

contribute to your life expectancy.

Family Meals

• One common problem today is not enough time to prepare meals.

• Plan a week of meals for your family of four. – Grocery list– Time

• Plan for at least three afternoons of after school activities.

• Prepare one of the meals for the late night activities.

Elders

• Hydration very important• Fresh, tasty, whole foods

–Help prevent constipation–Helps make life more joyous!

• Soft foods may be required

Elders

• Parkinson’s & Alzheimer’s:– Check for food allergies– Focus on good oils

• Help reduce amyloid plaque build up in the brain

– Reduce grains – difficult to digest after age of 50– Include lots of fruits, vegetables, nuts and

legumes for fiber. Also important for osteoporosis.

This is good nutrition advice in general for elders.

Examples for Elders

• Soft foods that digest easily• Acorn squash mash• Sautéed spinach• Black bean soup

Elderly Diseases-Alzheimers

• Read through the email diary of a patient.– Make a list of dietary needs as the disease

progressed.– What changes would you have implemented?– (Use personal diary)

Assignment

• Make a list of five questions to ask the nursing home nutrition staff.

Diseases and meals

• Pick one of the diseases associated with adult and elder years.

• Create a healing food plan for one day.

Life Expectancy

• How has life expectancy changed from 1980 to 2010?