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Nutrition Through The Ages: Adults

Updated: May 24, 2023

We've arrived at adulthood with an age bracket reflecting a large segment of the population. This is the age group that most nutrition information is based upon whether talking about food nutrition labeling or the amount of vitamins, minerals, and calories recommended for health maintenance. It's a population that experiences the onset of aging, where lifestyle choices, environment, genetics, and increasing age all merge together overshadowing the physical advantages of youth. Aging and adulthood doesn't automatically equal poor health, but achieving and sustaining health does require more effort.


[For the purposes of this series, ages 30 through 65 fall into this stage of life.]

Because I'm a dietitian, conversations often naturally gravitate toward foods, health, and dieting/weight loss. And while I have an active interest in these subjects, they are rarely initiated by me. This is intentional on my part as our eating and nutrition habits often feel personal, and I never want someone to feel judged/shamed or feel the need to defend their norms and behaviors. But admittedly, it can be hard to hear about programs and diets that are followed under the guise of health.


People offer nutrition and diet advice all of the time with absolutely no qualifications. The plague of misinformation shared by friends, co-workers, and family members is incredibly disheartening. They (without maliciousness) promote programs that "worked for them" (even though months to years later they are no longer participating, have regained the weight they lost + added on more, and/or switched to some new fad to abuse their bodies).


And others listen, misguided by results they likely won't experience long term (unless they plan to continue their restrictive eating for the rest of their lives). Bad advice like this has saturated the nutrition and health world. Therefore, most of this post is going to highlight basic concepts when it comes to nutrition that are helpful (and not harmful). If you read anything in this post, read the Top 5 Nutrition Practices.


1. Variety

Including a variety of foods into the diet is the key to all things health related when it comes to nutrition. I kind of want to stop here.


Variety includes eating foods of the same type, but different versions. Think of bell peppers. They come in so many colors. Green, red, yellow, and orange all provide a different breakdown of nutrients that is largely connected to their colors. "Eating a rainbow" is not just a cute saying for kids.


Variety includes consuming different foods from the same food group. Consider grains. Whole grains come in many forms. Rice, breads, pastas, oatmeal, barley, etc. There is so much variety that exists that provide unique nutrients.


Variety also includes preparation and cooking. Foods offer different nutrients and sometimes the nutrient availability is altered based on how we ready them for consumption. Consider carrots or broccoli. Both of these veggies provide a different taste and texture based on how we choose to eat them.


Routine, cooking competency, and willingness to try new, unfamiliar foods all impact the nutrients we consume. For example, I love canned green beans. Nostalgia. Taste. Quick and easy. They just work for me, but if I chose them every single night I'm minimizing the amount of nutrients I could potentially access in the big picture. So, I absolutely still eat them. Just not every day.


Variety is key.


2. Addition OVER Subtraction

So many suggestions around supposed "healthy" eating involve removing individual foods and even whole food groups from the diet. This is restriction (or subtraction). However, research supports the opposite. Every single food, and especially whole food groups, provide an array of nutrients. When we remove or avoid certain foods and food groups, we are missing out on potential nutrient availability. Try adding new foods and different foods to increase the amount and types of nutrients consumed.

3. Fiber

My guess is that most people have heard that fiber is important. [Read more about what fiber does here.] I would also guess that most people assume they are consuming enough when the reality is that most adults consume less that half of the recommended amount. Fiber doesn't just impact digestion, it's hugely influential to overall health. Fiber keeps our gut bacteria happy by providing food for them to eat. Fiber keeps us full longer. Fiber reduces blood pressure. Fiber reduces LDL cholesterol and is suggested to reduce triglyceride levels. Fiber increases HDL cholesterol. The point is, fiber does so much for our bodies. Try to consume enough to meet the recommended levels. [WARNING: Don't jump into full fiber recommendations if your body is not accustomed. This will cause discomfort.]


Fiber recommendations:

- 21 to 25 grams/day for women

- 30 to 38 grams/day for men


4. Plant Forward

A "plant forward" or "plant based" diet is much more inclusive than most people believe. These diets do not restrict meats and animal products completely from the diet. Instead, a plant forward diet emphasizes the consumption of plants (fruits, vegetables, grains, legumes, nuts, seeds, oils, etc.) as high priority alongside other foods.


If you think about a traditional American meal, one might imagine meat at the center with some veggies, fruits, and grains on the side. A plant forward diet simply rearranges that center focus to turn those side dishes into more prominent, featured players. High plant consumption is linked to a reduction in chronic disease risk, weight loss & management, and typically increases nutrient intake. Try including more plants into your meals!


5. Foods First

As noted many times throughout this series, an adequate and varied diet will support health and overall quality of life without having to do too much else. Eating our nutrients through foods remains the gold standard when it comes to nutrient intake. An easy little motto is "Foods First, Supplements Second", especially when there are no current health issues or concerns. Keep in mind that there will absolutely be situations where supplementation can be advantageous, especially if some nutrient need can't be reached through diet alone or if some sort of illness, age, or other influence (drugs, smoking, alcohol) interferes with nutrient absorption.


Why "Foods First":

  • Many dietary supplements (including vitamins and mineral supplements) maintain few guarantees in regard to efficacy.

  • Sometimes, large doses of single nutrient supplements or high potency vitamin and mineral combinations may be harmful.

  • The body has limited storage for many of these nutrients, which means most of the time they are simply excreted.


 

Macronutrients

Macronutrients are the nutrients the body requires in large amounts. They are what makes up our total caloric intake.


Carbohydrates

  • NEEDED FOR: Carbohydrates are the brain’s primary choice for energy.

  • NOTE: Zero-carb and very low-carb diets are NOT suggested for adults.

  • AMOUNT: 45 to 65% of total intake

  • FOODS TO EAT: Complex carbs (whole grains, vegetables, lentils, peas and beans), but also nutrient-rich simple carbs like fruits and 100% fruit juice.

Fats

  • NEEDED FOR: Dietary fats support normal brain functions. Fat also helps cushion and insulate the body, and it supports many body processes.

  • NOTE: Fats are needed to absorb some vitamins (A, D, E, K).

  • AMOUNT: 25 to 35% of total intake

  • FOODS TO EAT: Unsaturated fats (avocados, peanut butter, almonds, walnuts, olive oils, peanut oils, canola oils, flax seed, and salmon).

Protein

  • NEEDED FOR: Protein is necessary to repair cells and make new ones.

  • NOTE: Most adults in the U.S. have little difficulty meeting protein needs.

  • AMOUNT: 10 to 35% of total intake

  • FOODS TO EAT: Lentils, nut butter, hummus, oatmeal, whole wheat products, salmon, fish sticks, eggs, turkey lunch meat, yogurt, mozzarella string cheese, and even veggies like peas, broccoli, and potatoes.

  • NUTRITION TIP: Spread out protein intake throughout the day. Consuming a large amount at one time does NOT provide extra benefits.

Calories

*Not a macronutrient, but worth including here.

  • NEEDED BECAUSE: Calories are the fuel our bodies require to survive.

  • NOTE: Caloric need is LARGELY dependent on activity level.

  • NUTRITION TIP: Caloric need can be determined by your body's needs by listening to hunger and fullness cues (versus a set schedule or calorie counting). Hunger can look and feel like weakness, headache, shakiness, stomach discomfort (emptiness), and irritability. Satiety is often missed due to meal pace, distraction, taste, and/or expectation to finish everything served. One way to "feel" satiated is to slowly eat half of your meal, take a pause, and determine how you feel before continuing on.


 

Micronutrients

Micronutrients are the nutrients the body requires in small amounts. Although they are recommended in smaller amounts compared to macronutrients, they are equally essential.


Vitamin B12

  • NEEDED FOR: B12 is needed to convert food into energy and for red blood cell formation, DNA synthesis, and nervous system function.

  • NOTE: There is an increased susceptibility for deficiencies for vegans (and sometimes vegetarians), but supplementation and fortified food consumption can address this.

  • NUTRITION TIP: Found in animal products (dairy, eggs, meat, poultry, seafood) or FORTIFIED products.

Folate

  • NEEDED FOR: Folate is needed for the prevention of birth defects, red blood cell formation, and metabolizing protein.

  • NOTE: Adequate amounts of folate during pregnancy is necessary to minimize risk of neural tube defects in baby (when the spinal cord fails to close).

  • NOTE: Adequate amounts of folate WHEN CAPABLE OF BECOMING PREGNANT is JUST as necessary to minimize risk of neural tube defects in baby (when the spinal cord fails to close properly).

  • NUTRITION TIP: Green stuff (leafy greens, asparagus, avocado, peas, broccoli, brussels sprouts, etc.). In general though, beans, ENRICHED grains, fruits, and veggies are decent sources too.

Vitamin D

  • NEEDED FOR: Vitamin D is needed for bone health, hormone production, calcium absorption, immunity, and nervous system function.

  • NOTE: Bone density is nutritionally connected to calcium and vitamin D intake. Read more about bone density in Nutrition Through The Ages: Adolescence.

  • NUTRITION TIP: Vitamin D is a fat soluble vitamin which means fat is required to enable absorption of the vitamin through the diet.

Iron

  • NEEDED FOR: Iron is needed for energy production, muscle development, and wound healing.

  • NOTE, WOMEN: Iron is needed to replace what is lost during menstruation from blood loss.

  • NUTRITION TIP: Good sources of heme iron (animal proteins) are lean meats, fish, and poultry. Non-heme iron sources are primarily plant based (peanuts, lentils, peas, and beans, greens and fortified foods), but also include some animal proteins like egg yolks.

  • NUTRITION TIP: Vitamin C is suggested at the same meals when consuming non-heme iron sources as this will help increase absorption.

Fiber

*Not a micronutrient, but worth including here.

  • NEEDED FOR: At a minimum, fiber is needed for digestive health. Looking at the big picture, fiber efficiently assists in the removal of waste from our body and provides nourishment for the gut microbiome, both of which greatly impact our overall health.

  • NOTE: Over half of all adults do not meet fiber recommendations. Fiber recommendations for adults range from 21 to 25 grams/day for women and 30 to 38 grams/day for men.

  • NOTE: Soluble fiber absorbs water as it moves through the digestive tract. It slows digestion which helps us absorb nutrients. Soluble fiber helps reduce cholesterol, lower heart disease risk, and maintain appropriate blood sugar levels. Insoluble fiber is not digested. It helps food move through our system faster by "adding bulk" and it scrubs our intestines as it moves through.

  • NUTRITION TIP: Fruits, veggies, and whole grains are excellent sources of both kinds of fiber.


 

Additional Nutrition Related Considerations


Chronic Diseases

What & Why

  • Common chronic disease risks faced by adults (type 2 diabetes, coronary heart disease)

  • Inadequate nutrition (decreased intake of fruits, veggies, whole grains while simultaneously consuming + increased intake of sugar sweetened beverages) LARGELY influences risk of chronic diseases in both adolescents and adults. [Mandoh; 2020]

  • Physical inactivity LARGELY influences risk of chronic diseases in both adolescents and adults.

  • Chronic diseases LARGELY influence quality of life, especially as individuals age.

Tips

  • Chronic diseases are LARGELY preventable.

  • Eat healthy - A balanced, healthy dietary pattern includes a variety of fruits, vegetables, whole grains, lean protein, and low-fat dairy products and limits added sugars, saturated fats, and sodium. [CDC]

  • "People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications." [CDC]

  • Don't smoke. Don't start.

  • Be active. Regular physical activity can prevent or delay the development of high blood pressure, and reduces blood pressure in persons with hypertension. Regular physical activity is also important for maintaining muscle strength, joint structure, joint functioning, and bone health.

  • Limit drinking. Moderate to excessive drinking can greatly impact quality of life and overall health.

Excess Protein Intake

What & Why

  • Many adults self-prescribe protein supplements and overlook the risks of using them.

  • Extra protein is not used efficiently by the body and may negatively impact the bones, kidneys, and liver.

  • Very high-protein diets are not recommended because they tend to concurrently restrict other foods that provide essential nutrients.

  • "High-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer." - (Delamaris; 2013)

  • "There is currently no reasonable scientific basis in the literature to recommend protein consumption above the current RDA (high protein diet) for healthy adults due to its potential disease risks." - (Delamaris; 2013)

  • Very high protein diets in the hospital setting are commonly prescribed for recovery of a myriad of health conditions (temporarily prescribed and under medical care).

Tips

  • The current recommended dietary allowance (RDA) for protein is 0.8 g protein/kg body weight/day for adults.

  • Consume protein evenly throughout the day to avoid excreting excess.

  • Protein can be found in more than just various meats. Lentils, nut butter, hummus, oatmeal, whole wheat products, salmon, fish sticks, eggs, yogurt, mozzarella string cheese, and even veggies like peas, broccoli, and potatoes also provide protein.

Watch Companion Video Here!



Other Nutrition Through The Ages Posts!


Resources

“Dietary Supplements: Vitamins and Minerals – 9.338.” Extension, https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/dietary-supplements-vitamins-and-minerals-9-338/. Accessed 26 Oct. 2022.


Healthy Eating for Adults | MyPlate. https://www.myplate.gov/tip-sheet/healthy-eating-adults#:~:text=Fruits%2C%20vegetables%2C%20whole%20grains%2C,lentils%2C%20nuts%2C%20and%20eggs. Accessed 3 May 2023.


How Many Calories Do Adults Need? https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-do-adults-need. Accessed 24 Oct. 2022.


“How Much Fiber Is Found in Common Foods?” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948. Accessed 26 Feb. 2023.


“How to Keep Your Bones Healthy.” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060. Accessed 9 July 2022.


How You Can Prevent Chronic Diseases | CDC. 23 May 2022, https://www.cdc.gov/chronicdisease/about/prevent/index.htm.


“Increasing Fiber Intake.” Ucsfhealth.Org, https://www.ucsfhealth.org/Education/Increasing Fiber Intake. Accessed 24 Oct. 2022.


Interactive Nutrition Facts Label.

https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm. Accessed 29 Mar. 2022.


Jenkins, David, et al. “Effect on Blood Lipids of Very High Intakes of Fiber in Diets Low in Saturated Fat and Cholesterol.” New England Journal of Medicine, vol. 329, no. 1, July 1993, pp. 21–26. DOI.org (Crossref), https://doi.org/10.1056/NEJM199307013290104.



Soluble vs. Insoluble Fiber: MedlinePlus Medical Encyclopedia. https://medlineplus.gov/ency/article/002136.htm. Accessed 24 Oct. 2022.


Thompson, Janice, et al. The Science of Nutrition. 2nd ed., Student ed, Pearson Benjamin Cummings, 2011.


Zhou, Quan, et al. “Beneficial Effect of Higher Dietary Fiber Intake on Plasma HDL-C and TC/HDL-C Ratio among Chinese Rural-to-Urban Migrant Workers.” International Journal of Environmental Research and Public Health, vol. 12, no. 5, Apr. 2015, pp. 4726–38. DOI.org (Crossref), https://doi.org/10.3390/ijerph120504726.


Vitamins and Supplements – The Benefits of Food First - Dana-Farber Cancer Institute | Boston, MA. https://www.dana-farber.org/health-library/videos/vitamins-and-supplements-%E2%80%93-the-benefits-of-food-first/. Accessed 26 Oct. 2022.


Why It Matters | Nutrition | CDC. 25 Jan. 2021, https://www.cdc.gov/nutrition/about-nutrition/why-it-matters.html.



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