Diet
in Adulthood
Our body requires different nutrients in varying proportions so as to
maintain proper body functions. By the time one reaches adulthood, body
growth, particularly in terms of height and body stature, stops to a
certain extent. Despite the fact that there is not much of apparent
growth, the breakdown and repair of body tissues goes on continuously
even among adults. Therefore, adequate amounts of all the essential
nutrients need to be provided to adults through their diets for
maintaining both physical and mental health. Proper nutrition in
adulthood ensures good health right until old age.
Various factors which
affect our body needs for different nutrients include age, sex activity
and the body weight, height and composition, ie, the body physique.
Apart from these, climatic conditions, body growth, physiological and
pathological stress also influence the body's need for various
nutrients
Do
You Know?
·
Oils containing adequate
amounts of mono-saturated and poly-unsaturated fatty acids MUFA and
PUFA such as coconut oil, sunflower oil, soyabean oil, etc., should be
included in the diets of adults so as to reduce the risk of
hypertension, atherosclerosis and other cardiovascular disorders
during middle age and old age.
·
Adequate intake of
calcium needs to be ensured during this age group to reduce the extent
of osteoporosis which is normal phenomenon associated with ageing
·
Women have higher iron
requirements, so more of iron rich foods like whole cereals, pulses
with husk, green leafy vegetables like amaranth, mustard leaves,
bengal gram leaves, mint as well as the haeme iron sources such as
liver kidney, egg yolk and mutton muscles etc. need to be provided in
their diets.
·
Care should be taken to
include adequate amounts of raw fruits and vegetables so as to provide
sufficient dietary fibre.
A DAYS SAMPLE DIET FOR AN ADULT MAN
Mr D S Sachan , aged 30, is employed as
an office superintendent. Besides his occupational activities from 0930 hrs to
1730 hrs, he is engaged in household activities and goes for early morning
jogging regularly. He is an ovo-vegetarian by choice. A days sample diet for
him has been planned here.
Personal
Data
| Age |
30 years |
| Sex |
Male |
| Physical Activity |
Moderate |
| Socio-Economic status |
MIG (Middle Income Group) |
| Food Habits |
Ovo-vegetarian |
Recommended
Dietary Allowances
| Energy |
2875 kcal. |
| Protein |
60 g |
| Calcium |
0.4 g |
| Thiamine |
1.4 mg |
MENU PLAN
| Meal |
Menu |
| Early
Morning |
Tea |
| Breakfast |
Broken wheat
porridge |
| |
French toast |
| |
coffee |
| |
Papaya |
| Lunch
(packed) |
Urad dal (dry) |
| |
Palak paneer |
| |
Paranthas |
| |
Apple and
carrot salad |
| Evening tea |
Tea |
| |
Vegetable and
rice flakes |
| |
Cutlets |
| Dinner |
Rajmah curry |
| |
Stuffed Tinda |
| |
Zeera Pulao |
| |
Chappatis |
| |
Salad |
| |
Sago Kheer |
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