Middle-aged
Middle Aged is defined as ages 40 through 60. During this time the metabolism decreases and people begin to see signs of aging, such as graying of the hair, brittle nails and changes in body composition and weight distribution. Physical activity is of the utmost importance during this time to prevent or slow the progression of certain diseases, such as cardiovascular disease and diabetes. Exercise during this period of a person's life also helps raise their metabolism which can help to stave off unwanted weight gain. Hormones are changing for both men and women as they reach middle age. Men begin to see a loss in testosterone, which can account for an increase in abdominal fat and decreased libido. Women become pre-menopausal (loss of menstruation), which increases their need for calcium and iron. Early signs of osteoporosis are seen during this period. Conservative estimates show that osteoporosis affects 25 percent of America 's women and 7 percent of men. This with the loss of hormones increases a woman's needs for dietary calcium. The best sources for calcium are low-fat and fat-free milk and dairy products. These sources naturally have vitamin D and magnesium that aid the body in absorption of calcium. The following table shows the RDA for people middle aged or geriatric.
|
Age |
Calories |
Protein |
Vitamin A |
Vitamin D |
Vitamin E |
Vitamin K |
| |
|
kcal |
g |
IU |
*ug RE |
IU |
*ug |
IU |
*mg TE |
*ug |
Males |
25-50 |
2,700 |
56/63 |
5,000 |
1,000 |
- |
5 |
15 |
10 |
-/80 |
|
50+ |
2,400 |
56/63 |
5,000 |
1,000 |
- |
10 |
15 |
10 |
-/80 |
Females |
25-50 |
2,000 |
46/50 |
4,000 |
800 |
- |
5 |
12 |
8 |
-/65 |
|
50+ |
1,800 |
46/50 |
4,000 |
800 |
- |
10 |
12 |
8 |
-/65 |
*First figure refers to the old RDA listing while the second figure refers to the newer DRI listing
|
Age |
Vitamin C |
Folacin/ Folate |
Niacin |
Riboflavin |
Thiamine |
Vitamin B6 |
Vitamin B12 |
| |
|
mg |
mcg |
mg |
mg |
mg |
mg |
mcg |
Males |
25-50 |
45/60 |
400/200 |
18/19 |
1.6/1.7 |
1.4/1.5 |
2.0 |
3.0/2.0 |
|
50+ |
45/60 |
400/200 |
16/15 |
1.5/1.4 |
1.2 |
2.0 |
3.0/2.0 |
Females |
25-50 |
45/60 |
400/180 |
13/15 |
1.2/1.3 |
1.0/1.1 |
2.0/1.6 |
3.0/2.0 |
|
50+ |
45/60 |
400/180 |
12/13 |
1.1/1.2 |
1.0 |
2.0/1.6 |
3.0/2.0 |
*First figure refers to the old RDA listing while the second figure refers to the newer DRI listing
|
Age |
Calcium |
Phosphorous |
Iodine |
Iron |
Magnesium |
Zinc |
Selenium |
Fluoride |
| |
|
Mg |
mg |
Ug |
mg |
mg |
mg |
*ug |
*mg |
Males |
25-50 |
800/1000 |
800/700 |
130/150 |
10 |
350/420 |
15 |
-/70 |
-/3.8 |
|
50+ |
800/1200 |
800/700 |
110/150 |
10 |
350/420 |
15 |
-/70 |
-/2.9 |
Females |
25-50 |
800/1000 |
800/700 |
100/150 |
18/15 |
300/320 |
15/12 |
-/55 |
-/3.1 |
|
50+ |
800/1200 |
800/700 |
80/150 |
10 |
300/320 |
15/12 |
-/55 |
-/3.1 |
*First figure refers to the old RDA listing while the second figure refers to the newer DRI listing
In order to help prevent illness and disease, it is very important that a middle aged or geriatric person strive to achieve the RDA for their age.
References
Herbert, Victor, M.D., J.D., Subak-Sharpe, Genell J., M.S., and Kasdan, Tracy Stopler, M.S., R.D., eds. Total Nutrition . New York : St. Martins Press, 1995.
Worthington-Roberts, Bonnie S., MS, Ph.D., and Williams, Sue Rodwell, Ph.D., MPH, RD., eds. Nutrition Throughout the Life Cycle . St. Louis : Mosby, 1996
“Recommended dietary allowances for nutritional elements.” 24 September, 2003. < www.zestrsa.co.za/rda. >
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