Nutrition during Adulthood

Factors Affecting Nutritional Needs

• Age, activity level, body height, weight, composition, sex, physique
• BMR - Maintain body temp & metabolic functions
• Thermogenesis - metabolic response to food ingested + body's response to environmental stimuli (cold, drugs etc)
• Physical activity - Type & amount of occupational/non-occupational work

ICMR Physical Activity Classification

• Sedentary
• Moderate
• Heavy

Macronutrient Needs

• Protein: growth more or less ceases, 0.8g/kg (sedentary) to 1g/kg body weight; ~55-65g/day for maintaining muscles, wear & tear.
• Fats: meet min reqts of 2ess FAs- linoleic & linolenic (pufa), excess- harmful. 3% of total energy as linoleic acid; essential for 🧠, skin, hormonal function, modulate inflammation, nerves, renal & heart etc. Spl attention needed to amt & type of fat in diet.
• Carbohydrates: 55-60% of total energy intake

Micronutrient Requirements (ICMR)

Calc & phos reqts considered together as their funcs closely related. Elemental calcium:phos of 1:1 by both sexes as per icmr
Iron: basal losses thru GI tract, urine, sweat 14mg/kg body wgt in both. Women in reproductive yrs has +menstrual loss.
Vit E linked to ess FA needs. 0.8mg/gm of ess FA
B vits based on cal reqts- 0.5mg B1, 0.6mg B2, 6.6mg B3/1000cals.
B6 acts as coenz for Sev AA MB connected enzs. 2mg for both
B9: coenz in synth of various metabolites, nucleic acids. 100ug free folate / d for both
B12+b9 imp in nucleic acid synth. 1ug/d for both
C- collagen & some hormones synth, wound healing, AA & CHO & iron MB, iron absorp. 20mg enough. 50% lost in cooking. 40mg/d
Food shd be almost equally divided in 3meals.

Nutrient	Requirement
Calcium	600 mg/day
Iron	17 mg/day (men), 21 mg/day (women)
Vitamin A	600 µg/day (retinol)
Vitamin C	40 mg/day
Vitamin B1	0.5 mg/1000 kcal
Vitamin B2	0.6 mg/1000 kcal
Vitamin B3	6.6 mg/1000 kcal
Folate	100 µg/day

Sample Client Diet Plan

Step 1: Client Details

• Name: Ravi Kumar
• Age: 32
• Sex: Male
• Height: 170 cm
• Weight: 68 kg
• Activity: Moderate
• Diet: Vegetarian

Step 2: Nutritional Needs

• IBW = 170 - 100 = 70 kg
• Protein = 70 x 1 = 70g/day
• Calories ~2500 kcal/day
• Fat = 25% of 2500 = 625 kcal = ~70g
• Carbs = 60% = 1500 kcal = 375g

Step 3: RDA Exchange

Food Group	Exchanges
Cereal	10
Pulse	3
Milk	2
Fruits & Veggies	4

Step 4: Meal Distribution

• Breakfast: 3 cereals, 1 milk, 1 fruit
• Lunch: 4 cereals, 1 pulse, 2 veg
• Snack: 1 milk, 1 fruit
• Dinner: 3 cereals, 1 pulse, 1 veg

Step 5: Menu Plan

• Breakfast: Poha (1.5 cups), Milk (1 glass), Banana (1)
• Lunch: Rice (1 cup), Roti (2), Dal (1 cup), Mix Veg (1 cup)
• Snack: Milk (1 glass), Apple (1)
• Dinner: Roti (2), Dal (1 cup), Bhindi (1 cup)

Step 6: Nutrient Comparison

Nutrient	Target	Achieved	Adjustment
Cals	2500	2450	+50
Protein	70g	65g	+5g (add egg/soy)
Fat	70g	68g	OK
Carbs	375g	370g	OK

Suggestions

Do: Maintain meal balance, choose variety, stay hydrated

Don't: Skip meals, overconsume fried foods, ignore portion size