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Plant Based Food |
Food Plan
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Nutrition during adult years
emphasize the importance of diet in maintaining health and preventing diseases.
Significant physiological and psycho-social changes occur during adult
years i.e. around the age group of 25-55 years.
The main physiological changes that are
involved during this period are weight gain which involves
shifting of body composition with a lessening of lean body mass
and an accumulation of large fat stores. During mid-adulthood one needs to follow
nutritional fundamentals that were introduced during early adulthood plus regular exercise.
The role of nutrition during adulthood has thus expanded significantly and is now viewed as a tool that can be used not just to prevent deficiency diseases but as a
defense against chronic diseases.
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Plant Based Food
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Plant food contain not only major components
e.g. protein, fat, carbohydrates, fiber, and micro nutrients, such as vitamins and minerals, but also large numbers of non nutrient
components i.e. photochemicals.
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Food Plan
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Dense, photochemical rich food plan can be based on the recommendations of the food guide pyramid.
- Consumption of five to nine servings of fruits and
vegetables.
- 6-11 servings of bread.
- Cereal, grains, rice and pasta.
- 3 glasses of nonfat or low-fat milk yogurt, or cheese or other calcium rich foods.
- 2-3 servings of dry beans, Soya food.
- Nuts, fish, poultry, eggs or extra lean meat per day.
During early adulthood
- Consumption of five to nine servings of fruits and vegetables each day.
- A balanced intake of foods with essential fatty acids (omega- 6 and omega- 3 fatty acids).
- Avoidance of foods high in saturated fats. Inclusion of
high-fibre foods.
- Limited intake of refined carbohydrates.
- Increased water consumption- at least eight 8-oz glasses of water per
day.
- Intake of vitamin / mineral supplementation to compensate for inadequacies in the diet.
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