Introduction
As we age, our nutritional needs change. This is due to a number of factors, including our changing metabolism, hormone levels, and activity levels. To stay healthy and maintain a healthy weight, it is important to make sure that we are getting the nutrients we need.
This guide will provide you with all the information you need to know about nutrition for adult men and women. We will cover the following topics:
- The different nutrients that we need
- How much of each nutrient we need
- The best sources of each nutrient
- How to make sure that you are getting enough of each nutrient
The Different Nutrients That We Need
The human body needs a variety of nutrients to function properly. These nutrients can be divided into two categories: macronutrients and micronutrients.
Macronutrients are nutrients that the body needs in large amounts. The three macronutrients are carbohydrates, protein, and fat.
- Carbohydrates are the body’s main source of energy. They are found in foods such as bread, pasta, rice, fruits, and vegetables.
- Protein is essential for building and repairing tissues. It is found in foods such as meat, poultry, fish, beans, and nuts.
- Fat is used for energy storage and insulation. It is found in foods such as butter, margarine, oil, and avocado.
Micronutrients are nutrients that the body needs in smaller amounts. The micronutrients include vitamins and minerals.
- Vitamins are organic compounds that are essential for a variety of bodily functions. They are found in foods such as fruits, vegetables, and whole grains.
- Minerals are inorganic elements that are essential for a variety of bodily functions. They are found in foods such as meat, poultry, fish, beans, and nuts.
How Much of Each Nutrient We Need
The amount of each nutrient that we need depends on a number of factors, including our age, sex, activity level, and overall health. The following table provides the recommended daily intake (RDI) for each nutrient for adult men and women.
| Nutrient | Men | Women |
|---|---|---|
| Carbohydrates | 45-65% of calories | 45-65% of calories |
| Protein | 10-35% of calories | 10-35% of calories |
| Fat | 20-35% of calories | 20-35% of calories |
| Fiber | 25-30 grams | 21-25 grams |
| Vitamin A | 900 mcg | 700 mcg |
| Vitamin C | 90 mg | 75 mg |
| Vitamin D | 600 IU | 600 IU |
| Vitamin E | 15 mg | 15 mg |
| Vitamin K | 120 mcg | 90 mcg |
| Calcium | 1,000 mg | 1,000 mg |
| Iron | 8 mg | 18 mg |
| Magnesium | 400 mg | 310 mg |
| Potassium | 4,700 mg | 4,700 mg |
| Sodium | 2,300 mg | 2,300 mg |
| Zinc | 11 mg | 8 mg |
The Best Sources of Each Nutrient
The best sources of each nutrient vary depending on the nutrient. The following table provides a list of good sources of each nutrient.
| Nutrient | Good Sources |
|---|---|
| Carbohydrates | Bread, pasta, rice, fruits, vegetables |
| Protein | Meat, poultry, fish, beans, nuts |
| Fat | Butter, margarine, oil, avocado |
| Fiber | Fruits, vegetables, whole grains |
| Vitamin A | Carrots, sweet potatoes, spinach |
| Vitamin C | Oranges, grapefruit, strawberries |
| Vitamin D | Fatty fish, eggs, fortified milk |
| Vitamin E | Nuts, seeds, vegetable oils |
| Vitamin K | Leafy green vegetables, broccoli, cauliflower |
| Calcium | Dairy products, leafy green vegetables, fortified foods |
| Iron | Meat, poultry, fish, beans, lentils |
| Magnesium | Leafy green vegetables, nuts, seeds |
| Potassium | Bananas, oranges, potatoes |
| Sodium | Table salt, processed foods |
| Zinc | Meat, poultry, fish, beans, nuts |
How to Make Sure That You Are Getting Enough of Each Nutrient
The best way to make sure that you are getting enough of each nutrient is to eat a healthy diet that includes a variety of foods from all food groups. The following tips can help you make sure that you are getting the nutrients you need:
- Eat plenty of fruits and vegetables. Fruits and vegetables are good sources of vitamins, minerals, and fiber.
- Choose whole grains over refined grains. Whole grains are good sources of fiber, vitamins, and minerals.
- Include lean protein sources in your diet. Lean protein sources include meat, poultry, fish, beans, and nuts.
- Limit unhealthy fats. Unhealthy fats are found in processed foods, fried foods, and high-fat dairy products.
- Choose low-sodium foods. Sodium is a major contributor to high blood pressure.
- Drink plenty of water. Water is essential for good health and can help you stay hydrated.
If you are concerned that you are not getting enough of a particular nutrient, you may want to talk to your doctor about taking a supplement. However, it is important to remember that supplements
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