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Early Adulthood Research Paper

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Early Adulthood
When you're on the go in early adulthood, from ages 19 to 30, you need plenty of calories to fuel your busy lifestyle. The 2010 Dietary Guidelines tailor caloric recommendations not only to specific genders, but also to how physically active you are. Women ages 19 to 30 should consume anywhere from 1,800 to 2,400 calories a day, depending on activity level, while men should eat 2,400 to 3,000 calories a day. This is the time to eat plenty of calcium, found in low-fat dairy products and green leafy vegetables, as your bones continue to grow through your 20s, as well as iron and folic acid.
Middle Age
Your caloric needs decrease slightly as you hit your 30s and 40s. Women in this age range need 1,800 to 2,200 calories per day, while men should have 2,200 to 3,000 calories a day. During these two decades, boost your intake of omega-3 fatty acids, found in fatty fish, chia and flax seeds and walnuts; this unsaturated fat decreases inflammation and improves your cholesterol. Also ensure that you meet your iron needs -- choose fortified breakfast cereals, lean red meat or green leafy vegetables -- as this mineral helps keep you from feeling sluggish and boosts immune system function.
Golden Years …show more content…
Aim to eat 1,500 to 2,200 calories per day, depending on how active you are as a woman, and 2,000 to 2,800 calories per day as a man. Your metabolism slows during this period, so look for low-calorie foods that satisfy, such as protein-rich egg whites. You can also decrease potential arthritis pain by increasing consumption of ginger and vitamin C. Older adults are also at risk for vitamin B-12 and vitamin D deficiency, so eat plenty of B-12-containing animal products or fortified foods, as well as spending 20 minutes a day in the sun for vitamin

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