Lesson 4: What You Need...
Nutrition For Adolescents, Adults and the Elderly
Food problems are mostly associated with teenagers as they eat what they want to eat. The majority of teens go for fast foods like burgers and chips. Most of the teens are deprived of proper nutrition this way. Teenage boys eat well but some of them over-eat and become obese. Obesity is a common problem mostly faced by adults and teens.
Irregular eating habits and eating the wrong foods are the basic cause. Lack of physical activity is another reason. Teenagers who eat more processed foods than whole foods, face problems of deficiencies. Teenage girls, on the other hand, eat less as they are concerned about their weight because of fat deposits. Fat deposits are mainly on the hips, thighs and breast. Anorexia nervosa and problems of bulimia are the commonly related problems in teenage girls. On an average, a teenage girl (aged 12-18 years) should consume 2000-2300 calories. An average teenage boy should consume 2600-3000 calories per day.
A healthy adult should also consume healthy foods. An adult male should consume foods that are high in protein content like eggs, dairy products and chicken for sexual energy and vitality. An adult male should consume 2100-3500 calories per day.
Adult women have special needs due to their monthly cycles. Their need for iron is higher as they need to replace the lost red blood cells. Adult women generally don’t eat much and this can be a problem for them during pregnancy where the consumption of nutrients MUST be doubled. A pregnant woman can eat anything during her pregnancy. This does not mean she can eat everything that is unhealthy. She is required to eat everything in order to support fetal development. Eating everything here means nutritious foods in the right amounts. Protein, calcium, iron, zinc, and folic acid consumption must be doubled. Foods like eggs, fish, poultry, wheat germ, whole grains, nuts, seeds and green leafy vegetables are healthy food sources for a pregnant woman to prevent her from dietary deficiencies. A diet high in fiber can prevent the problem of constipation.
During the lactation period, she should consume at least 3 quarts of fluid every day including milk, fruit juices and water. Menopause brings a change in a woman’s life. Hence, in order to delay the onset of menopause, one should adopt a good healthy diet along with exercise. Positive lifestyle habits are important during this phase. Drink plenty of water and have adequate amounts of sleep and rest. Bone loss is another problem faced by women and hence, a diet rich in calcium and other supplements can prevent this problem.
People aged over 65 should have regular timely meals, a low-fat and high fiber diet, exercise and nutritional supplements. An elderly man should have 1900-2600 calories per day and an elderly woman should have 1600-2200 calories per day.
