Informative Overview Of The Nutritional Requirements Of Life Stage

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PART ONE- LIFECYCLE OVERVIEW

An interesting and informative overview of the nutritional requirements of life stage

Recommended Daily Allowances For Men (Macronutrients) Man 20-29 Years old 30-39 40-49 50+
Protein 58g 55g 55g 58g
Carbs 350g 330g 330g 280g
Fats of which is saturates 6g
2.4g 6g
2.4g 6g
2.4g 6g
2.4g
The chart: (Bradley, 2009)

Facts:
→ 7 in 10 men 's energy intake exceeds the energy needed range. (Health Canada, 2012)
→ 25% of males, 19 years and older, have fat intakes exceeding the AMDR (Acceptable Macronutrient Distribution Range) (Health Canada, 2012)
→ 32% of males, 19 years and older, have Carbs intake below the AMDR (Health Canada, 2012)
→ About 100% of Adults consumed proteins within the AMDR.(Health Canada,
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Physical factors include people with poor chewing abilities
- If they cannot chew as well as other who can, their nutrition intake are low since they aren 't able to consume the median of the vegetable
- It will be below the Department of Health’s recommendation by at least 5 portions per day due to inability to chew properly (Bridget, 2009)

Illness or disability
- Shopping and/or preparation of the food will be limited
- Won’t be able to make a nutritional diet for them to eat

The accessibility to shop is a physical factor that will influence food choices which
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1. It’s Nutritious
- Contains small amounts of omega-3 fatty acids.
- In 1 cup: Protein: 8g; Fiber: 5g; potassium: 9% of RDA, zinc: 13%; Iron: 15%; Folate:19% etc. (Kris, 2016)
2. Benefits health
- Contains large amounts of flavonoids which includes Kaempferol and Quercetin (Kris, 2016)
- These are potent plant antioxidants
- Helps improve metabolic health
- Lowers blood sugar and triglyceride levels
- High in fiber, protein but has low glycemic index (Kris, 2016) → all leads to weight loss
3. High in fiber
- It has 10-16 grams of fiber (Kris, 2016) which twice as more as most of the grains
- Boiled quinoa has less fiber due to the water absorbing it
4. High in Protein
- Quinoa is a complete protein since it contains all 9 essential amino acids
- It is high in protein compared to most plant foods
5. High in minerals
- A lot of people lack magnesium, zinc, magnesium and iron
- Quinoa is high it all those four minerals

PART FOUR- MEAL PLANNING

Breakfast
- Oatmeal and skim milk
- Half a cantaloupe with one cup of vanilla greek yogurt (fat free, no sugar added)
- Bran muffin
- Handful of nuts

Mid-morning

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