[Good Pharm NOWㅣPopular] The Importance of Nutrition for Adult Men and Women

[Good Pharm NOWㅣPopular] The Importance of Nutrition for Adult Men and Women

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# Nutrition for Adult Men and Women

As we age, our nutritional needs change. This is due to a number of factors, including changes in our metabolism, activity levels, and hormone levels. It is important for adult men and women to make sure they are getting the nutrients they need to stay healthy and strong.

Macronutrients

The three macronutrients are carbohydrates, protein, and fat. Carbohydrates are the body’s main source of energy. Protein is essential for building and repairing tissues. Fat is essential for hormone production and cell function.

Adult men and women should get the following amounts of macronutrients each day:

  • Carbohydrates: 45-65% of total calories
  • Protein: 10-35% of total calories
  • Fat: 20-35% of total calories
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Micronutrients

Micronutrients are vitamins and minerals that are essential for good health. They are needed in smaller amounts than macronutrients, but they are just as important.

Adult men and women should get the following amounts of micronutrients each day:

  • Vitamin A: 900 mcg for men, 700 mcg for women
  • Vitamin C: 90 mg for men, 75 mg for women
  • Vitamin D: 600 IU for men and women
  • Vitamin E: 15 mg for men, 11 mg for women
  • Vitamin K: 120 mcg for men, 90 mcg for women
  • Calcium: 1,000 mg for men and women
  • Iron: 8 mg for men, 18 mg for women
  • Magnesium: 400 mg for men, 310 mg for women
  • Potassium: 4,700 mg for men, 4,200 mg for women
  • Zinc: 11 mg for men, 8 mg for women
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Healthy Eating Habits

There are a number of healthy eating habits that adult men and women can follow to get the nutrients they need. These habits include:

  • Eating a variety of foods from all food groups
  • Choosing whole grains over refined grains
  • Eating plenty of fruits and vegetables
  • Limiting unhealthy fats
  • Choosing lean protein sources
  • Limiting sugar and sodium intake
  • Drinking plenty of water
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Specific Nutritional Needs of Adult Men and Women

In addition to the general nutritional needs of adult men and women, there are some specific nutritional needs that each group should be aware of.

Nutritional Needs of Adult Men

Adult men have a higher need for calories than adult women. This is due to their larger size and muscle mass. Adult men also need more protein than adult women. This is because protein is essential for building and repairing muscle tissue.

Nutritional Needs of Adult Women

Adult women have a higher need for iron than adult men. This is because women lose iron through menstruation. Adult women also need more calcium than adult men. This is because calcium is essential for bone health.

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Conclusion

Nutrition is an important part of a healthy lifestyle for adult men and women. By following the healthy eating habits and getting the nutrients they need, adult men and women can stay healthy and strong throughout their lives.

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Additional Resources

  • Dietary Guidelines for Americans
  • MyPlate
  • National Institutes of Health Office of Dietary Supplements
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