Young Adults
Young adult hood is considered being between the ages 18 to 40. During this time the body has reached its peak in growth and physical maturity. Males have an increased muscle mass and long bone growth, while females increase their amount of subcutaneous fat deposit (usually around the abdomen and hip area). At age 30, people can usually see a decrease in their metabolism by 5 to 10 percent. This doesn't seem like much, but if a person has a poor diet and an inactive lifestyle, a weight gain of 10 pounds or more per year is possible. This is also the time when work and family can put other priorities aside, such as a person's physical and mental health. The following tables list the RDA of fat soluble vitamins, water soluble vitamins, and minerals.
|
Age |
Calories |
Protein |
Vitamin A |
Vitamin D |
Vitamin E |
Vitamin K |
| |
|
kcal |
g |
IU |
*ug RE |
IU |
*ug |
IU |
*mg TE |
*ug |
Males |
19-24 |
3,000/ 2,900 |
54/58 |
5,000 |
1,000 |
400 |
5 |
15 |
10 |
-/70 |
|
25-50 |
2,700 |
56/63 |
5,000 |
1,000 |
- |
5 |
15 |
10 |
-/80 |
Females |
19-24 |
2,100 |
46/46 |
4,000 |
800 |
400 |
5 |
12 |
8 |
-/60 |
|
25-50 |
2,000 |
46/50 |
4,000 |
800 |
- |
5 |
12 |
8 |
-/65 |
*First figure refers to the old RDA listing while the second figure refers to the newer DRI listing
*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 |
19-24 |
800/1000 |
800/700 |
140/150 |
10 |
350/400 |
15 |
-/70 |
-/3.8 |
|
25-50 |
800/1000 |
800/700 |
130/150 |
10 |
350/420 |
15 |
-/70 |
-/3.8 |
Females |
19-24 |
800/1000 |
800/700 |
100/150 |
18/15 |
300/310 |
15/12 |
-/55 |
-/3.1 |
|
25-50 |
800/1000 |
800/700 |
100/150 |
18/15 |
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
During this time the importance to get enough calcium is not as substantial as during adolescence, as the bones have already formed and matured. However, pregnancy during this time period does increase the demand for calcium. Please refer to the section entitled “Prenatal” for more information on dietary requirements during pregnancy. To stay healthy and lay the framework to ensure a long life, most importance is placed upon eating healthfully and having an active lifestyle. Increasing activity improves health benefits and decreases a person's risk for many cancers and diseases. For example, a person could decrease their risk for osteoporosis by simply increasing aerobic activity and performing resistance training exercises. These types of exercises place a load on bones, encouraging bones to become stronger and denser. Exercise is just one of many lifestyle choices an adult can do to reap the benefits of a healthy lifestyle. To discuss these and other ways of ensuring optimal health, please contact Dr. Adams for a personalized nutrition consultation.
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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