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Nutrition for Adults

Nutrition for Adults. Johnny Dunn 12 th grade health class. Overview. Typical American Diet High in sodium, fat, calories low in essential nutrients 1/3 of adults are obese. Obesity can lead to heart attack, stroke , & Type 2 diabetes. Water. Drink more water!

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Nutrition for Adults

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  1. Nutrition for Adults Johnny Dunn 12th grade health class

  2. Overview • Typical American Diet • High in sodium, fat, calories • low in essential nutrients • 1/3 of adults are obese. • Obesity can lead to heart attack, stroke, & Type 2 diabetes

  3. Water • Drink more water! • Water supports hydration, digestion and blood volume. • Aim to drink at least six times a day, more in warmer weather or if you’re exercising.

  4. Balanced diet • A healthy balanced diet is key. • •canned fruit, canned vegetables • •baked beans • •canned meat and fish • •canned soups • •vegetable oil such as olive oil

  5. Calcium and Vitamin D • Older adults need more calcium and vitamin D to help maintain bone health • three servings of vitamin D low-fat or fat-free milk or yogurt daily.

  6. Exercise • To improve health Two types of physical activity each week: Aerobic-At least 150 minutes of moderate-intensity Muscle-strengthening- two or more days a week that work all major muscle groups

  7. What counts? What counts as moderate-intensity aerobic activity? • walking fast • water aerobics • riding a bike • doubles tennis • pushing a lawn mower • hiking

  8. What Counts? What counts as vigorous-intensity aerobic activity? jogging or running swimming fast singles tennis football rugby skipping rope hockey gymnastics

  9. What Counts? • What counts as muscle-strengthening activity • lifting weights • resistance bands • push-ups and sit-ups • yoga

  10. Fiber • helps regulate the body’s use of sugars • Helps keep hunger and blood sugar in check. • Adults need at least 20 to 30 grams of fiber per day

  11. High in Fiber Foods Foods with soluble fiber include • Oatmeal • beans, apples and blueberries. Foods with insoluble fibers include • wheat • brown rice • carrots

  12. High In Fiber Foods

  13. Vitamin A • Helps form and maintain healthy skin, teeth, skeletal and soft tissue • Also produces the pigments in the retina of the eye. • Vitamin A promotes good vision, especially in low light. • Vitamin A comes from animal sources, such as: • Eggs • Meat • fortified milk • Cheese • halibut fish oil

  14. Vitamin B complex • group of water-soluble vitamins that play important roles in cell metabolism • The B vitamins were once thought to be a single vitamin. Later research showed that there are 8 different types • Vitamin B12 • Vitamin B1 (thiamine) • Vitamin B2 (riboflavin) • Vitamin B3 (niacin or niacinamide) • Vitamin B5 (pantothenic acid) • Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride) • Vitamin B7 (biotin) • Vitamin B9 (folic acid)

  15. Vitamin B1& 2

  16. Vitamin B3 &6

  17. Vitamin B9

  18. Vitamin B12

  19. Vitamin C

  20. Vitamin D

  21. Reference page • http://healthyeating.sfgate.com/adult-nutrition-5606.html#page1 • http://www.nutritionaustralia.org/national/resource/nutrition-and-older-adults#water • http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx • http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

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