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Nutrition Through The Ages: Young Adults

Updated: May 24, 2023

Ah...young adulthood. If it wasn't for this age bracket, shows like Love Island and Too Hot To Handle would probably require participants have actual personalities.


Young adulthood is not only marked by the end of physical growth and development, it is often considered the time when our bodies are in their best condition. All organs and systems are fully developed. Energy intake is no longer solely focused on supporting a body's growth and development. And, our bodies require the least amount of "maintenance" in regard to strength, weight gain/loss, musculature, and aerobic capacity when compared to other adult stages of life.


[For the purposes of this series, ages 19 through 30 fall into this stage of life.]

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 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.

Reproduction

The crazy thing about baby-making is how important nutrition is for females AND males well before pregnancy planning begins. That same adequate and varied diet noted up above will not only support the health and immune system strength of mom and dad "to be", it reduces the likelihood associated with nutrient deficiencies that can cause problems in early pregnancy for both mom and baby.


Females

  • Young women are at an increased risk of micronutrient deficiencies, particularly due to higher micronutrient requirements and multiple food group avoidances during childbearing years.

  • Avoiding alcohol, drugs, tobacco, caffeine (remains contested), medications (over the counter and prescribed), herbs, and supplements is expected.

  • A balanced diet reduces a woman's risk of developing a nutrient related disorders like gestational diabetes and gestational hypertension.

Males

  • Malnutrition, zinc deficiency, high fever, alcohol, drugs (prescription and illegal), and smoking can all impact the health of the sperm and potentially damage/destroy sperm depending on regularity or severity of harmful behaviors.


 

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 young 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, and males ages 19 through 59 are LIKELY consuming excess protein. [MORE INFORMATION]

  • 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 young adulthood range from 22 to 28 grams/day for women and 28 to 34 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.

Why is "adding bulk" important to digestion? It basically means stool becomes heavier, it moves faster, and it's easier to pass.

 

Additional Nutrition Related Considerations


"Drunkorexia"

What & Why

  • Drunkorexia is when caloric restriction and binge drinking merge.

  • Young adults (predominantly college students and college-age adults) are most likely to participate in this combination of behaviors.

  • Individuals combine caloric restriction with binge drinking to avoid weight gain, save money by purchasing less alcohol, and increase feelings of intoxication.

  • Individuals may participate in counting counting to ensure no weight is gained when consuming alcohol.

  • Individuals may miss or skip meals intentionally to "save" calories for alcohol.

  • Individuals may over-exercise to compensate for alcohol calories.

  • Individuals may consume an extreme amount of alcohol purposely to encourage vomiting of previously ingested food.

Tips

  • As with previously described disordered eating and eating disorders, treatment may vary based on the type of disorder and behaviors associated, recognizing the signs/symptoms and treating as early as possible can be key to recovery as individuals with eating disorders are at a higher risk for medical complications.

  • Treatment may include: therapy (individual, group, and/or family), medical care (as needed), nutrition counseling and medication.

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

Ankar, Alex, and Anil Kumar. “Vitamin B12 Deficiency.” StatPearls, StatPearls Publishing, 2022. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK441923/.


“Are You Getting Too Much Protein?” Mayo Clinic Health System, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein. Accessed 24 Oct. 2022.


Birth Rates - Data Briefs - Number 442 - August 2022. 26 Aug. 2022, https://doi.org/10.15620/cdc:119632.


Delimaris, Ioannis. “Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults.” ISRN Nutrition, vol. 2013, July 2013, p. 126929. PubMed Central, https://doi.org/10.5402/2013/126929.


“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.


Fayet-Moore, Flavia, et al. “Micronutrient Status in Female University Students: Iron, Zinc, Copper, Selenium, Vitamin B12 and Folate.” Nutrients, vol. 6, no. 11, Nov. 2014, pp. 5103–16. PubMed Central, https://doi.org/10.3390/nu6115103.


Graham, Judith. “Why Older Adults Should Eat More Protein (And Not Overdo Protein Shakes).” Kaiser Health News, 17 Jan. 2019, https://khn.org/news/why-older-adults-should-eat-more-protein-and-not-overdo-protein-shakes/.


Green, Stephanie, and Kelli Shallal. Nutrition Through the Lifecycle – Young Adulthood – Middle Age. Aug. 2020. open.maricopa.edu, https://open.maricopa.edu/nutritionessentials/chapter/nutrition-through-the-lifecycle-young-adulthood/.


Hill, Erin M., et al. “College Students’ Engagement in Drunkorexia: Examining the Role of Sociocultural Attitudes toward Appearance, Narcissism, and Greek Affiliation.” Current Psychology, vol. 40, no. 9, Sept. 2021, pp. 4468–78. Springer Link, https://doi.org/10.1007/s12144-019-00382-y.


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 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.



“Protein.” The Nutrition Source, 18 Sept. 2012, https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.


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


St Jeor, S. T., et al. “Dietary Protein and Weight Reduction: A Statement for Healthcare Professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association.” Circulation, vol. 104, no. 15, Oct. 2001, pp. 1869–74. PubMed, https://doi.org/10.1161/hc4001.096152.


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


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.


“Vitamin B12.” The Nutrition Source, 4 June 2019, https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/.


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



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