Nutrition for adults improves healthy living by reducing risk of diseases.Good nutrition can help prevent weight gain by focusing on consuming calories that are high in nutrients, not in sugars and fat. Nutrition also plays a role in preventing and controlling diseases. For example, poor nutrition can lead to high cholesterol, which causes coronary heart disease. Lowering salt in the diet can control high blood pressure. People with diabetes must follow special diets to control their blood glucose levels.
Do you know how much calorie you need in a dayEnergy requirements are the sum of the energy needed to carry out basic metabolic functions and energy requirements for daily physical activity.
Both of these depend upon the weight of the person. For healthy adult men (without any medical condition and aged between 20 and 39 years), energy requirements are based on height, weight and activity levels.
Imagine that your daily energy requirements are 2200 calories, but you take in around 2500 calories, that’s about 300 calories extra per day; you will store this in the form of fat in your body.
On the other hand, if you take in 2000 calories per day, that’s 200 calories less than that required by your body, the extra energy requirements are met by burning glycogen and later fat stored inside your body. The idea here is to balance the calorie intake with the amount of calories burnt in order to maintain a healthy weight.
However, to shed weight, you will have to take in fewer calories than needed by your body consistently. Similarly, to gain weight, you will have to consistently take in more calories than you burn.
For example, let us calculate the energy requirements of a man weighing 60 kg. For each kg of weight, 1.3 calories per hour on an average are required to meet the basic metabolic rate (BMR).
Therefore, the daily calorie requirements to meet the basic metabolic needs will be
Calorie requirements for meeting BMR=1.3 (calories) × 24 (hours) × 60 (kg) =1872 calories/day.
Now, let us calculate the energy requirements for performing daily physical activities. This depends upon the duration and intensity of activities carried out daily. For example, for performing medium-intensity exercise, a person normally burns 8.5 calories per hour per kg body weight. So, if you perform such exercises an hour a day, you burn
Calorie requirements for physical activity= 8.5 (calories) × 1 (hour) × 60 (kg) = 510 calories.
Your daily energy requirements = Calorie requirements for meeting BMR + Calorie requirements for physical activity = 1872 + 510 = 2382 calories
Examples of people with medical conditions and diseases show the effect that certain nutrients, or a lack of certain nutrients, can have on the human body. Some specific diseases linked to poor diet and physical inactivity are cardiovascular disease, type 2 diabetes, high blood pressure, osteoporosis, and certain types of cancer. Being overweight, and especially obese, also is linked to many health problems. Eating a poorly balanced diet that is low in nutrients but high in total calories can lead to weight gain.
Nutrition is important throughout adults’ lives. As younger adults, good nutrition helps keep people strong as they need energy for active lives that may involve athletic pursuits and busy days filled with work and raising children.In the middle years, proper nutrition helps prevent disease and weight gain that normally is associated with aging and lives that may become more sedentary. And as people reach their mature years, nutrition becomes critical, as many people in their later years fail to eat properly due to medical conditions and medications or social factors.Hence , Swasthlife aims on helping you know about nutritional guidelines for being healthy adults.
Foods you should include in a days diet
Carbohydrates -4-5 servings (1 serving is 2 chapatis/ 3 slices brown bread. 1 cup oats/rice)
Vegetables- 3-4 servings ( 1 serving is 1 cup)
Fruits - 3-4 servings ( 1 serving is 1 banana/apple/2 slice mango/1 cup cut papaya)
Milk - 1 serving (1 glass 250ml)
Meat, nuts,legumes- 2-3 servings (1 serving is 1 cup legumes, 1 egg, 1 cup gravy meat)
Fats- 3 teaspoons (not more than 20 gm)
Tips for healthy eating
Remember to start your day with a good wholesome breakfast. Skipping breakfast makes the metabolism sluggish; this causes you to end up eating more during the rest of the day.
The first step to follow is to make sure you don’t skip your meals and take them on time. If you find yourself hungry in between, grab a quick bite of whole fruit and drink a milk beverage without added sugar.
Opt for high-fiber foods such as whole grains and unprocessed cereals such as sprouts and rotis made of whole-wheat flour instead of pasta made of refined flour. This provides bulk to your diet, without the calories and also promotes the health of your digestive system.
Refrain eating meals outside or opting for take-away foods, as most of these options tend to be calorie-dense, packed with loads of fats and they don’t seem to light on your wallet too! Whenever you eat out, opt for the healthier varieties: grilled or steamed foods, salads minus their dressings, plain whole wheat rotis instead of butter naan, parathas and kulchas; stir-fried vegetable-based recipes instead of heavy gravies cooked in dry fruits; fruit chaat instead of ice-creams.
Avoid aerated beverages that are high on sugar. Make it a habit to go for smarter options such as buttermilk or coconut water to quench your thirst. Use honey instead of sugar in your desserts, if possible.
Reduce your calorie-intake from low-nutrient foods. Consume less coffee, tea, potato chips and fried stuff.
Drink plenty of water, around 10 to 12 glasses during the day, even while at work.
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