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 Plant Based Food | Food Plan

    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.

   

Plant Based Food

     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.

Food Plan

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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