Diet and Nutrition - Adulthood and Elderly

What age range defines adulthood?

Between 21 and 50 years old.

What is the main goal of nutritional management in adulthood?

To maintain desirable body weight and prevent overweight or obesity.

By age 60, how much weight does the average adult usually gain?

About 7 kilograms.

Why should caloric intake be reduced as adults age?

Because physical activity and basal metabolism decrease with age.

What percentage of total energy intake should come from protein in adults?

About 12%, equivalent to 1.2 g/kg body weight.

How does vitamin C help prevent anemia in adults?

It enhances the absorption of iron.

What is the recommended daily intake of vitamin C for men and women?

75 mg for men and 70 mg for women

How does exercise affect bone calcium in adults?

Muscle pull during exercise stimulates calcium retention in bones.

How much calcium is recommended daily for adults?

1,200–1,500 mg.

List three key dietary guidelines for adults.

• Eat a variety of foods.

• Avoid too much fat and cholesterol.

• Limit sugar and sodium intake.

The period of life past middle age; includes physiological and psychological aging.

elderhood

What causes functional decline during aging?

A decrease in the number of body cells and changes in connective tissues.

Why does appetite often decrease in the elderly?

Due to less acute taste and smell sensations and reduced saliva secretion.

What happens to digestion as a person ages?

There’s reduced stomach acidity and pepsin, which impairs calcium, iron, and vitamin B₁₂ absorption.

Why are fats poorly tolerated in the elderly?

Because pancreatic lipase production decreases, slowing fat digestion.

What dietary advice should be followed as lifestyle becomes more sedentary with age?

Gradually reduce food intake but keep nutritious, low-calorie foods like fruits, vegetables, milk, and cereals.

How much should calorie intake decrease as a person ages?

• 45–55 years: 7.5% decrease

• 55–65 years: 7.5% decrease

• After 65 years: 10% decrease

What is the recommended protein allowance for the elderly?

1.1 g/kg body weight.

What proportion of calories should come from carbohydrates and fats?

50–60% from carbohydrates and 25–30% from fats (mostly polyunsaturated).

Which vitamins and minerals are commonly lacking in elderly diets?

Calcium, iron, vitamin A, and vitamin C.

How much water should the elderly drink daily?

6–8 glasses per day.

Why is adequate water intake important in old age?

It aids kidney function and prevents constipation.

What can be done for difficulty in chewing due to tooth loss?

Chop meat or flake fish and cut vegetables into small pieces.

How can appetite be improved in the elderly?

Do light exercise, eat in pleasant surroundings, and make meals colorful and attractive.

What causes unwanted weight gain in the elderly?

Lack of physical activity and overeating.

What are dietary solutions for weight control in the elderly?

Eat lean meat, avoid fatty foods, and limit pastries and rich sauces.

What foods help prevent constipation and aid digestion?

Fruits, vegetables, and adequate water intake.

What simple foods are recommended during diarrhea?

Tea, crackers, broth, boiled banana or kamote, lugaw, and toast.

What foods prevent anemia in the elderly?

Iron-rich foods like liver, lean meat, egg yolk, saluyot, and seaweeds.

How does vitamin C help elderly individuals with poor absorption?

It enhances iron absorption and speeds up wound healing.

What foods promote bone strength in the elderly?

Milk, dairy, dilis, alamang, leafy greens, plus sunlight exposure for vitamin D.

What drink promotes sleep for the elderly?

Warm milk before bedtime.

What beverages should be avoided before sleeping?

Tea and coffee