Page 36 - NEA NEWHERE FLIPBOOK

SPECIAL DIETS
ADULTS
Nutritional requirements for adults vary according to age body size and physical activity levels At around age 17-21 the body stops growing and metabolism gradually slows with age (as shown in the the graph right) A slower metabolism causes the the body to burn fewer calories at rest and during activity therefore adults may need to to consume less calories to to avoid becoming overweight At age ten metabolic rates between males and females females remains the same however at age 20 females’ metabolic rate declines more rapidly than males Despite the difference in in metabolic rates similar percentages of adult males males and females are overweight or obese in the UK 30
60
50
40
Metabolism Declines with Age
*Basal Metabolic Rate is the number of calories required to keep your body functioning at rest 0 0 0 0 0 0 0 0 0 10 20 30
40
50
60
70 80
Age
(yrs)
67% ADULT ADULT MALES MALES ARE ARE OVERWEIGHT OVERWEIGHT 60% ADULT ADULT FEMALES ARE ARE OVERWEIGHT OVERWEIGHT 26% ADULT ADULT MALES MALES ARE ARE OBESE OBESE 29% ADULT ADULT FEMALES ARE ARE OBESE OBESE The number of adults who are overweight or obese increases with age among both men men men and and women This is is highest among men men men aged between 55 and and 64 (82%) and and women aged between 65 and and 74 (70%) To prevent health problems
linked to being overweight/obese adults are advised to follow The Eatwell Guide (see pages 6-7) By maintaining a a a a a a a a balanced diet
and taking regular exercises risk of developing coronary heart disease (CHD) can be reduced by by almost 50% Reference Intakes (RIs) have been set by by European law in order to help adults understand the the amount of each nutrient they should be consuming in in grams as as as well as as as calories per day RIs are based on on an average sized adult doing an average amount of physical activity RIs are not targets for people people to to consume but more a a a guideline or or benchmark to to help people people make healthy dietary choices and balance daily nutritional intake A balanced diet
and regular physical activity are essential for adults to maintain a a a healthy body weight and to reduce the risk of developing chronic conditions later in life such as as coronary heart disease type-2 diabetes arthritis and osteoporosis Coronary heart disease often caused by high blood cholesterol is preventable
by following a a a a low low saturated fat diet
Preventing high cholesterol reduces the chances of having a a a a a a heart attack by 80% NUTRIENT AMOUNT
Energy
2 000kcal
Total Fat less than 70g
Saturates
less than 20g
Carbohydrate 260g
Total Sugars:
90g
Protein 50g
Salt
less than 6g
REDUCING CHOLESTEROL
Instead of roasting or frying consider:
• grilling
• steaming
• poaching
• boiling
• microwaving
• choose lean cuts of meat and go for lower-fat varieties of dairy products and spreads
• exercise regularly
CAUSES OF HIGH CHOLESTEROL
• eating too much saturated fat • not being active enough
• having too much body fat especially around your middle 36
*BMR