National Nutrition Week: Healthy diet for Adults
Who are Adults?
According to WHO an adult is a person older than 19 years of age unless national law defines a person as being an adult at an earlier age.
What is the need?
When National Nutrition Week is celebrated?
What should be included in diet?
Daily diet for an adult:
- Grains: 3 - 8 bowls
- Vegetables: at least 3 servings
- Fruits: at least 2 servings
- Meat, fish, egg and alternatives: 5 - 8 taels
- Milk and alternatives: 1 - 2 servings
- Fat/oil, salt and sugar: eat the least
- Fluid: 6 - 8 glasses
Tips for combining good nutrition and physical activity:
- Maximize with nutrient-packed foods: Give the body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt).
- Energize with grains: Your body’s quickest energy source comes from carbohydrate foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.
- Power up with protein: Protein is essential for building and repairing your muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. Quality protein sources can come from plant based foods, too.
- Mix it up with plant protein foods: Variety is great! You can choose beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds.
- Vary your fruits and vegetables: Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or black berries; red and yellow peppers; and dark greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.
- Don’t forget dairy: Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities.
- Balance your meals: Use MyPlate as a reminder to include all food groups each day. Learn more at www.ChooseMyPlate.gov.
- Drink plenty of water: Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand
- Know how much to eat: Get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors. Use SuperTracker to determine your calorie needs, plan a diet that’s right for you, and track progress toward your goals. Lean more at www.SuperTracker.usda.gov.
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