Principles Of Nutrition

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Good nutrition is essential for maintaining good health and preventing disease. This presentation will discuss the nutritional needs of adults, including the types of foods they should include in their diet, how much of each macronutrient they should consume, and examples of foods they should avoid.

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  Typical Nutritional Needs of Adults The nutritional needs of adults vary depending on their age, sex, activity level, and overall health status. However, there are some general guidelines that can be followed.

• Energy: Adults need enough energy to fuel their daily activities. The amount of energy they need will vary depending on their activity level. For example, a sedentary adult may need around 2,000 calories per day, while an active adult may need around 3,000 calories per day.
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  Energy food pyramid
• Protein: Protein is essential for building and repairing tissues. Adults need around 0.8 grams of protein per kilogram of body weight per day. For example, a 70-kilogram adult would need around 56 grams of protein per day.
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  Protein food pyramid
• Fat: Fat is essential for absorbing vitamins and providing energy. Adults need around 20-35% of their calories from fat. However, it is important to choose healthy fats, such as those found in avocados, nuts, and seeds.
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  Fat food pyramid
• Carbohydrates: Carbohydrates are the body's main source of energy. Adults need around 45-65% of their calories from carbohydrates. However, it is important to choose complex carbohydrates, such as those found in whole grains, fruits, and vegetables.
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  Carbohydrates food pyramid

Examples of Foods to Include in the Diet There are many healthy foods that adults can include in their diet. Some examples include:

• Fruits: Fruits are a good source of vitamins, minerals, and fiber. They can be eaten fresh, frozen, or canned.
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  Fruits food pyramid
• Vegetables: Vegetables are also a good source of vitamins, minerals, and fiber. They can be eaten raw, cooked, or roasted.
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  Vegetables food pyramid
• Whole grains: Whole grains are a good source of fiber, vitamins, and minerals. They include brown rice, quinoa, whole-wheat bread, and whole-wheat pasta.
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  Whole grains food pyramid
• Lean protein: Lean protein is a good source of protein and other nutrients. It includes chicken, fish, beans, and lentils.
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  Lean protein food pyramid
• Healthy fats: Healthy fats are a good source of essential fatty acids. They include avocados, nuts, and seeds.
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  Healthy fats food pyramid

How Much of Each Macronutrient to Include in Meals The amount of each macronutrient that adults should include in their meals will vary depending on their individual needs. However, a general guideline is to include:

• Protein: 20-30% of calories
• Fat: 20-35% of calories
• Carbohydrates: 45-65% of calories

Examples of Foods to Avoid or Restrict There are some foods that adults should avoid or restrict in their diet. These include:

• Processed foods: Processed foods are often high in unhealthy fats, sugar, and sodium.
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  Processed foods food pyramid
• Fast food: Fast food is often high in unhealthy fats, sugar, and sodium.
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  Fast food food pyramid
• Sugary drinks: Sugary drinks are high in calories and sugar. They can contribute to weight gain and other health problems.
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  Sugary drinks food pyramid
• Salty foods: Salty foods can contribute to high blood pressure.
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  Salty foods food pyramid

Consequences of Poor Nutrition Poor nutrition can lead to a number of health problems, including:

• Obesity: Obesity is a major risk factor for a number of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.
• Heart disease: Heart disease is the leading cause of death for both men and women in the United States. Poor nutrition can increase the risk of heart disease by increasing cholesterol levels and inflammation.
• Stroke: Stroke is the fifth leading cause of death for both men and women in the United States. Poor nutrition can increase the risk of stroke by increasing blood pressure and blood clots.
• Type 2 diabetes: Type 2 diabetes is a chronic condition that affects how the body metabolizes sugar. Poor