Adulthood Flashcards
(24 cards)
Describe early adulthood
Ages 20-39 years
Involve becoming independent and leaving the parental home
In the 20s => planning, buying and preparing food are newly developed skills
In the 30s => renewed interest in nutrition “for the kids sake”
Describe Midlife
Ages 40 to 64
- Period of active family responsibilities
- Managing schedules and meals becomes a challenge
- time of reviewing life’s accomplishments and recognition of mortality
Sandwich generation => the 50s
- many are multigenerational caregivers
- health concerns often arise
Describe later adulthood
Aged 65+
- transition to retirement
- more leisure time
- food choices and lifestyle factor, especially for those with chronic disease is important
Physiological changes of adulthood: general
- Growing stops by the 20s
- Bone density continues until 30s
- Muscular strength peaks around 25 to 30 years of age
- After age 30: decline in size and mass of muscle and increase in body fat
- Dexterity and flexibility decline gradually, but more prominent in later adulthood
- Hearing loss begins as early as age 25
- Vision changes noticeable age ~40
Hormonal changes in adulthood
Women:
- decline of estrogen => menopause: lasts ~4 years
- may have an increase in abdominal fat, increase in risk of cardiovascular disease and accelerated loss of bone mass
Men:
Gradual decline in testosterone level and muscle mass
Body composition changes in adults
- Often positive energy balance resulting in increase in weight and adipose tissue; decrease in muscle mass
- Fat redistribution => gains in the central and intra abdominal space, decrease in subcutaneous fat
- Bone loss begins around age 35-40, accelerated after menopause in women
DRI for adults for CHO and FIbre
CHO
AMDR: 45-65%
RDA: 130g/day
Focus: high fiber and complex carbohydrate foods, minimizing refined grains and added sugars
Fiber
RDA=> Males: 19-50 y.o.: 38d/day and older than 50: 30 g/day
Females: 19-50 y.o.: 25 g/day and older than 50: 21g/day
Important in:
blood sugar regulation
Cholesterol management
DRI for adults for CHO and FIbre
CHO
AMDR: 45-65%
RDA: 130g/day
Focus: high fiber and complex carbohydrate foods, minimizing refined grains and added sugars
Fiber
RDA=> Males: 19-50 y.o.: 38d/day and older than 50: 30 g/day
Females: 19-50 y.o.: 25 g/day and older than 50: 21g/day
Important in:
blood sugar regulation
Cholesterol management
Difference between soluble and insoluble fiber
Soluble: viscous fiber
“heart friendly”
decreased absorption of cholesterol
Insoluble: fermentable fiber
“bowel friendly”
DRI for adults for Fat
AMDR: 20-35% of calories per day
No more than 10% of total fat intake from saturated fat each day
Focus on food sources rich in monounsaturated and polyunsaturated fats
DRI for adults for PRO
AMDR: 10-35% of calories
RDA: 0.8g/kg/day
Adequate protein required to build and repair muscle, bone, make hormones and enzymes
Micronutrient recommendations in adults for Vitamin D, calcium and iron (for males and females)
Vitamin D
Males: 600 IU/day
Females: 600 IU/day
Calcium
Males: 1000mg/day
Females: 19-50 y.o.: 1000mg/day, over 50: 1200mg/day
Iron
Males: 8 mg/day
Females: 19-50 y.o.: 18 mg/day, over 50: 8 mg/day
Role of vitamin A and E
Antioxidants
Protective factors against cancer
important for immunity
Development of white blood cells (vit A)
Anti-inflammatory properties (vit E)
Recommendations for sodium
19-50 years: 1500 mg per day
51-70 years: 1300 mg per day
We consume way more than that on average!
States of Nutritional health: resilient and healthy
Metabolic systems in homeostasis
Organs are functioning at optimal level
Nutritional guidance:
- encourage adequate intake
- not too much, not too little
- Moderation, variety and balance
States of nutritional health: altered substrate availability
Early, subclinical state of nutritional harm when intake does not meet needs
Loss of reserves and/or accumulation of excess-lead to buildup of by-products
Dietary guidelines:
- inform people of common risks
- Encourage healthful diets and lifestyle choices
States of nutritional health: nonspecific signs and symptoms
Visible changes to insufficient or excessive intakes
Recognized risk factors for chronic disease
Dietary guidance:
- target specific risk factors and observable signs and symptoms
- Measure and monitor for progress to halt or reverse risk factors for disease
States of nutritional health: clinical condition
Definite signs and symptoms of illness present => medical diagnosis
Dietary guidance:
- change is difficult
- Intensive intervention needed (medical nutrition therapy or therapeutic behaviour-change programs)
States of nutritional health: Chronic condition
Altered metabolism and structural changes in tissues become permanent and irreversible
Dietary guidance:
- aimed at managing the condition
- preventing further complication
- Reduce degree of disability
- optimize quality of life
States of nutritional health: terminal illness and death
final stage
complications advance
body systems shut down
life ceases
Common health concerns in older adults
Bone health => osteopenia and osteoporosis
Cancer
Cardiovascular concerns => high blood pressure, atherosclerosis
Insulin resistance and diabetes
Metabolic syndrome
Describe atherosclerosis
Build up of plaque in the arteries
- inflammatory cells travel to the damaged area and release chemical signals => results in cholesterol build up forming a plaque
- the increase in LPL and triglycerides has negative health implications (not all cholesterol)
Describe insulin resistance
Cells in muscles, fat and liver don’t respond well to insulin and can’t take up glucose from blood
- pancreas makes more insulin
- Can lead to type 2 diabetes
Nutritional Programs for adults in London region
London Good food box
- Receive a box of fresh produce for $14 (box worth $20-22)
-once per month
- most produce is grown locally
Harvest bucks
- Partnership with London’s child and youth network, MLHU and community organizations
- Receive a voucher for discount on produce at several locations across London region
- Goals: increase access and consumption of fresh vegetables and fruit, increase awareness of farmers markets and community stores, increase local community-based food programming
Community gardens:
- regions where people can grow produce
- fee based on household income
- can include kitchen skills workshops
