NUTRITION THROUGHOUT Jasmine Lyn Renee C.

Jovero

THE LIFESPAN: ADULTHOOD Sharwina L. Hayle

ADULTHOOD
- It is the period of life when one
has attained full growth and
maturity. It is between the ages
21-50 years of age.
ADULTHOOD
Adulthood can be
broadly divided into three
periods: young, middle,
and late adulthood.
THE FIRST PHASE: YOUNG ADULTHOOD
The first phase, young adulthood, is the period from
ages nineteen to thirty. It is a stable time compared
to childhood and adolescence. Physical growth has
been completed and all of the organs and body
systems are fully developed. Typically, a young adult
who is active has reached his or her physical peak
and is in prime health. For example, vital capacity, or
the maximum amount of air that the lungs can
inhale and exhale, is at its peak between the ages of
twenty and forty.
THE SECOND PHASE: MIDDLE ADULTHOOD
OR MIDDLE ADULTHOOD
Middle age is defined as the period from age thirty-one to fifty.
The early period of this stage is very different from the end.
For example, during the early years of middle age, many
women experience pregnancy, childbirth, and lactation. In the
latter part of this life stage, women face perimenopause,
which is a transition period that leads up to menopause, or the
end of menstruation. A number of physical changes take place
in the middle-aged years, including the loss of bone mass in
women due to dropping levels of estrogen during menopause.
In both men and women, visual acuity declines, and by age
forty there can be a decreased ability to see objects at a close
distance, a condition known as presbyopia.
THE LAST STAGE: LATE ADULTHOOD
The senior, or elderly, years are the period from age
fifty-one until the end of life. A number of
physiological and emotional changes take place
during this life stage. For example, many elderly
adults face serious health challenges, such as
cancer, heart disease, diabetes, or dementia. Both
men and women experience a loss of muscle mass
and strength and undergo changes in body
composition. Fat deposits build up in the abdominal
area, which increases the risk for Type 2 diabetes
and cardiovascular disease. The skin becomes
thinner and may take longer to heal after an injury.
Around age seventy, men begin to experience bone
NUTRITIONAL MANAGEMENT
- It includes the maintenance of DBW. By the
age of 60, the average adult has
accumulated about 7 extra kilograms. To
therefore prevent overweight and obesity
(which increases the chance of developing
chronic disorders associated with aging like
high blood pressure or hypertension, increase
levels of blood cholesterol and triglycerides,
hyperuricemia and diabetes), it is
recommended that the daily caloric
allowances be reduced with increasing age.
 - A decrease of 3% is
suggested for each decade
of 30 to 39 years and 40 to
49 years because the
resting metabolic rate
declines brought about by
loss of lean body mass.
- Physical activities during this period
may be curtailed or shortened. Men in
occupation requiring light activity are
found to have fairly constant activity
patterns between the ages 20 to 45
years. Studies of energy expenditure and
food intake of healthy adult males with
an average weight of 56kg show that
2580 kcal/day (44kcal/kg) adequately
cover their average energy expenditure.
- It includes the maintenance of DBW. By
the age of 60, the average adult has
accumulated about 7 extra kilograms. To
therefore prevent overweight and
obesity (which increases the chance of
developing chronic disorders associated
with aging like high blood pressure or
hypertension, increase levels of blood
cholesterol and triglycerides,
hyperuricemia and diabetes), it is
recommended that the daily caloric
allowances be reduced with increasing
FEEDING THE ADULT
To stay health, the following must be
observed and followed:
1. Eat variety of foods.
2. Maintain ideal weight.
3. Avoid too much fat, saturated fat and
cholesterol.
4. Eat foods with adequate starch and fiber.
5. Avoid too much sugar.
6. Avoid too much sodium.
7. If you drink alcohol, do so in moderation.
 IT IS A SILENT ENEMY.
OSTEOPOROSIS - Is a bone disease that leads to
a increased risk of fracture.
Spine may compress then
collapse dowagers hump. It
is less common in me than in
women.
- Women at risk include those
who are: thin, small-boned
women; women with family
history of the disease; women
whose ovaries were removed at
an early age.
For proper bone mass to be
maintained, bones must be
stressed as they are exercised. To
prevent bone loss, experts
recommend 30 minutes of
exercise 3-6 times a week and
calcium supplements if the diet is
not rich in foods containing
calcium such as milk and dairy
products, spinach and broccoli.
CANCER
The American Cancer Society has gathered
evidences that diet and cancer are related. Here are
the recommended foods that we should eat to
prevent cancer:
1. CAROTENE It is a form of Vitamin A present un
cantaloupes, peaches, broccoli, spinach, all dark green
leafy vegetables, sweet potatoes, carrots, pumpkin,
winter squash, tomatoes, citrus fruits and brussel
sprouts. This lowers the risk of cancer of the larynx an
esophagus.
2. Cabbage, broccoli, brussel sprouts and cauliflower
reduce the risk of GI and Respiratory Tract Cancer.
3. Fruits, vegetables and whole grain cereals such as
CANCER
4. Foods high in fats, salt or nitric-cured foods like
ham and fish and types of sausages smoked by
traditional methods should be eaten in
modulation.
5. Milk especially 2-3 cups of Vitamin D fortified sim
milk a day, may help ward off Colon Cancer.
6. Cabbage prevents cancer. In fact, all the
vegetables that fall into a group of plants known
as cruciferae have an anticancer effect. Some
cruciferous vegetables are cabbage, cauliflower,
broccolli, brussel sprouts, mustard and collard
ELDERLY
refers to the
period being
past middle
FOOD NEEDS OF THE AGING AND THE AGED

AGING is a continuous
process that starts in the
womb and ends in the tomb.
It is a developmental
sequences of all living
processes as they change
with the passage time. Old
FOOD NEEDS OF THE AGING AND THE AGED
During physiological aging, cellular changes occur.
Changes in funtion in relation to agingbare believed to be
cause by a loss in the number of cells. The collagen in
coziescetivoef tissues undergoes chemical changes with
aging. The taste and sense of smell are less acute,
affecting the appetite. Less saliva is secreted and
swallowing of food is difficult. Old persons therefore tend
to take in more carbohydrate rich foods which require
minimum chewing and less intake of other foods like
protein, vitamins and minerals. Digestion is also affected
due to a reduction of volume, acidity and pepsin content.
Reduced acidity has an adverse effect on the absorption
of calcium and iron and the lowering of Vitamin B12
levels in the blood. Fats are poorly tolerated because
they retard gastric evacuation, the pancreatic production
Elderly persons are advised to
cut down gradually on their food
intake especially if their lifestyle
becomes more sedentary.
However, they should retain the
more nutritious foods
(vegetables, fruits, cereals, low
calorie foods and milk) and
eliminate the less nutritious or
higher calorie foods such as
sugar in beverages, candies,
cakes and confectionaries. The
The nutrient allowances
for the old people, on the
Philippine RDA are divided
into 2 groups: allowances
for the elderly aged 50 to
69 years and the elderly
aged 70 years and older.
A. CALORIES
- A reduction of calories is recommended because of reduced basal
metabolism and physical activity. Statistics have shown that by age 60,
the average adult accumulates about 7 extra kilograms. The
recommended decrease in calorie intake follows:

45 - 55 years = 7.5% decrease

55 - 65 years = 7.5% decrease
After 65 years = 10% decrease

Around 50% to 60% of the total calories should come from,

carbohydrates and about 25% to 30% from fats in the form of
polyunsaturated fatty acids. Refined sugar and saturated fatty acids
have been known to increase triglyceride and cholesterol levels in the
blood. Not only the quality but also the quantity of fat should be
guarded as they are poorly tolerated by the old.
B. PROTEINS
An allowance of 1.1 gm/kg body
weight is required. This is
necessary for the prevention if
progressive tissue wasting and
susceptibility to disease and
infection. Older persons ho have
poor dietary habits or illnesses
may benefit from an increased
C. VITAMINS AND MINERALS
- Calcium, Iron, Vitamins A, and C are
important minerals and vitamins commonly
found lacking in the diet for the aged
because of low intake of meat, milk, green
leafy vegetables and fruits. The B-complex
vitamins may be in adequate amounts if
enriched cereals and bread are consumed.
Vitamin and mineral supplements may be
resorted to further augment in the intake
of these nutrients.
D. WATER AND FIBER
- About 6 to 8 glasses should be
consumed daily. The kidneys
can function efficiently in
eliminating waste solids if there
are sufficient fluids. Also, water
stimulates peristalsis,
combating constipation.
DAILY FOOD GUIDE FOR A HEALTHY ADULT
Food Groups: Rice and Alternatives Rice
and others
Recommended: 5 cups cooked = 4pcs
pan de sal (about 17g each); 4 slices loaf
bread
917g each); 1 pack or 60g instant noodles;
1 cup cooked macaroni or spaghetti; 1
small-sized root crop (e.g., kamote), 180g
or 1 cup cooked, diced at least 3 times a
week.
DAILY FOOD GUIDE FOR A HEALTHY ADULT
Food Groups: Meat and Alternatives
Fish/Meat/Poultry/Dried Beans/Nuts
Recommended: 2 -3 servings
1 serving cooked meat 30g or about 3 cm
cube; fish: 2 pcs, medium-sized (55-60g),
about 16cm long; 1 cups coked dried
beans/nuts preferably taken 3 times a
week.
DAILY FOOD GUIDE FOR A HEALTHY ADULT

Food Groups: Meat

and Alternatives Egg
Recommended: 1
piece, medium size; 3-
4 times a week.
DAILY FOOD GUIDE FOR A HEALTHY ADULT
Food Groups: Meat and
Alternatives Milk
Recommended: 1 glass whole
milk, (240 mL)
1 glass whole milk, (240 mL) is
equivalent to 4 tbsp. of powdered
whole milk or cup evaporated
milk diluted, 1 glass water.
DAILY FOOD GUIDE FOR A HEALTHY ADULT
Food Groups: Vegetables-
Green, leafy and yellow
Recommended: cup cooked

Food Group: Others

Recommended: cup, cooked
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Fruits; Vitamin C
rich
Recommended: 1 medium-sized
fruit or 1 slice of a big fruit
Others: 1 medium-sized fruit or
1 slice of a big fruit
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Fats and Oils
Recommended: 6-8
teaspoons
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Sugar
Recommended: 5-8
teaspoons
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Water and
Beverages
Recommended: 6-8 glasses
(240 ml)
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Fish, meat, poultry, and other
meat substitutes
Recommended:
Men:
50-69: 3/2 servings
70+: 3/2 servings
Female:
50-69: 3/2 servings
70+: 3/2 servings
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Eggs
Recommended:
Men:
50-69: 2-3/ weeks
70+: 1/week
Female:
50-69: 2-3/ weeks
70+: 1/week
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Milk
Recommended:
Men:
50-69: 1-2 cups
70+: 1 cup
Female:
50-69: 1 cup
70+: 1 cup
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Dried beans, cooked
Recommended:
Men:
50-69: cup
70+:
Female:
50-69: 1/3 cup
70+:
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Dried beans, cooked
Recommended:
Men:
50-69: cup
70+:
Female:
50-69: 1/3 cup
70+:
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Rice, soft cooked
Recommended:
Men:
50-69: 4 cups
70+: 3 cups
Female:
50-69: 3 cups
70+: 2 cups
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Root crop
Recommended:
Men:
50-69: 1 medium sized
70+: 1 medium sized
Female:
50-69: 1 medium sized
70+: 1 medium sized
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Green leafy and yellow
vegetables
Recommended:
Men:
50-69: cup
70+: cup
Female:
50-69: cup
70+: cup
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Vitamin C Rich Fruits
Recommended:
Men:
50-69: 1 or more
70+: 1 or more
Female:
50-69: 1 or more
70+: 1 or more
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Other fruits
Recommended:
Men:
50-69: 1 serving
70+: 1 serving
Female:
50-69: 1 serving
70+: 1 serving
DAILY FOOD GUIDE FOR A HEALTHY
ADULT
Food Groups: Other Vegetables
Recommended:
Men:
50-69: cup cooked
70+: cup cooked
Female:
50-69: cup cooked
70+: cup cooked
SAMPLE MENU FOR A 65 YEAR OLD
WOMAN
BREAKFAST:
1 small papaya
lugaw thinned with milk
2 pieces bread with peanut butter
1 slice vegelona
1 cup milk
SAMPLE MENU FOR A 65 YEAR OLD
WOMAN
Lunch
1 cup soft rice
1 small watermelon
cup tokwa with peas
cup squash with malunggay
1 glass fruit punch
SAMPLE MENU FOR A 65 YEAR OLD
WOMAN
Dinner
1 banana
cup vegetable soup
1 poached egg/ tomato blanched
cup soft rice
1 glass milk
DAILY FOOD GUIDE FOR OLDER PERSONS
Food Groups: Rice and Alternatives Rice
and others
Recommended (60-69): 4 cups
cooked = 1 cup rice cooked = 4 pcs pan de
sal (about 17g each); 4 slices loaf bread
(17g each); 4 slices loaf brwad (17g each);
1 pack or 60g instant noodles; 1 cup
cooked macaroni or spaghetti; 1 small size
root crop (e.g., kamote) 180g or 1 cup
cooked, diced, at least 3 times a week.
DAILY FOOD GUIDE FOR OLDER PERSONS
Food Groups: Rice and Alternatives Rice
and others
Recommended (70 years & over): 4 -
5 cups cooked = 1 cup rice cooked = 4
pcs pan de sal (about 17g each); 4 slices
loaf bread (17g each); 4 slices loaf brwad
(17g each); 1 pack or 60g instant noodles;
1 cup cooked macaroni or spaghetti; 1
small size root crop (e.g., kamote) 180g or
1 cup cooked, diced, at least 3 times a
DAILY FOOD GUIDE FOR OLDER PERSONS
Food Groups: Meat and Alternatives
Fish/Meat/Poultry/Dried Beans/Nuts
Recommended (60-69): 2 -3 servings
1 serving cooked meat = 30g or about 3
cm cube; fish: 2 pcs, medium-sized (55-
60g), about 16cm long; 1 cups coked
dried beans/nuts preferably taken 3 times
a week.
DAILY FOOD GUIDE FOR OLDER PERSONS
Food Groups: Meat and Alternatives
Fish/Meat/Poultry/Dried Beans/Nuts
Recommended (70 yrs & over) : 2 -3
servings
1 serving cooked meat 30g or about 3 cm
cube; fish: 2 pcs, medium-sized (55-60g),
about 16cm long; 1 cups coked dried
beans/nuts preferably taken 3 times a
week.
DAILY FOOD GUIDE FOR A OLDER PERSONS

Food Groups: Meat and

Alternatives Egg
Recommended (60-69
years): 1 piece, medium
size; 3-4 times a week.
DAILY FOOD GUIDE FOR A OLDER PERSONS

Food Groups: Meat and

Alternatives Egg
Recommended (70 years
and over): 1 piece, medium
size; 3-4 times a week.
DAILY FOOD GUIDE FOR A HEALTHY ADULT
Food Groups: Meat and
Alternatives Milk
Recommended (60-69 years):
2/3 glass whole milk (240 mL)
is equivalent to 4 tablespoon
powdered whole milk or cup
evap. Milk diluted to 1 glass water.
DAILY FOOD GUIDE FOR A HEALTHY ADULT
Food Groups: Meat and
Alternatives Milk
Recommended (70 years and
over): 2/3 glass whole milk
(240 mL) is equivalent to 4
tablespoon powdered whole milk or
cup evap. Milk diluted to 1 glass
water.
DAILY FOOD GUIDE FOR A HEALTHY ADULT
Food Groups: Vegetables-Green,
leafy and yellow
Recommended (60-69 years; 70
years and over): cup cooked

Food Groups: Others

Recommended (60-69 years; 70
years and over): cup, cooked
DAILY FOOD GUIDE FOR A HEALTHY
ADULT (60 69 YEARS; 70 YEARS AND
OVER)
Food Groups: Fruits; Vitamin C rich
Recommended: 1 medium-sized
fruit or 1 slice of a big fruit
Food Groups: Others
Recommeded: 1 medium-sized
fruit or 1 slice of a big fruit
DAILY FOOD GUIDE FOR A
HEALTHY ADULT
Food Groups: Fats and Oils
Recommended (60-69 years): 3-5
teaspoons

Food Groups: Fats and Oils

Recommended (70 years and over):
2-5 teaspoons
DAILY FOOD GUIDE FOR A HEALTHY
ADULT (60-69 YEARS; 70 YEARS AND
OVER)
Food Groups: Sugar
Recommended: 4-6
teaspoons
DAILY FOOD GUIDE FOR A HEALTHY
ADULT (60-69 YEARS; 70 YEARS AND
OVER)
Food Groups: Water and
Beverages
Recommended: 6-8 glasses
(240 ml)