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Questions and Answers
What is the recommended daily fluid intake in adulthood?
What is the recommended daily fluid intake in adulthood?
How much water is recommended per calorie of food ingested?
How much water is recommended per calorie of food ingested?
What is the estimated daily fluid intake based on body weight?
What is the estimated daily fluid intake based on body weight?
Why are there concerns about fluid intake in older adults?
Why are there concerns about fluid intake in older adults?
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What is the recommended daily intake of folic acid for adults?
What is the recommended daily intake of folic acid for adults?
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What is another potential benefit of folic acid?
What is another potential benefit of folic acid?
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What is the recommended daily intake of vitamin E for adults?
What is the recommended daily intake of vitamin E for adults?
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Which of the following is a food source of vitamin E?
Which of the following is a food source of vitamin E?
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What is the recommended daily intake of calcium for adults over 50 years old?
What is the recommended daily intake of calcium for adults over 50 years old?
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What is the primary reason for the decreased ability of older adults to synthesize previtamin D3?
What is the primary reason for the decreased ability of older adults to synthesize previtamin D3?
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What is the recommended daily intake of vitamin D for adults over 70 years old?
What is the recommended daily intake of vitamin D for adults over 70 years old?
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What is the primary function of magnesium in the body?
What is the primary function of magnesium in the body?
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What is the recommended daily intake of magnesium for adult males?
What is the recommended daily intake of magnesium for adult males?
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What is the recommended daily intake of sodium for adults?
What is the recommended daily intake of sodium for adults?
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Why does iron intake drop for women after menopause?
Why does iron intake drop for women after menopause?
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What is the recommended daily intake of iron for adult men?
What is the recommended daily intake of iron for adult men?
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What is a key principle of a healthy eating style?
What is a key principle of a healthy eating style?
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Which of the following is an example of a healthy eating style?
Which of the following is an example of a healthy eating style?
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What is the main benefit of following MyPlate portion sizes?
What is the main benefit of following MyPlate portion sizes?
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Why do some people argue that beverages like coffee shouldn't count towards fluid intake?
Why do some people argue that beverages like coffee shouldn't count towards fluid intake?
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What is a potential benefit of certain compounds in coffee?
What is a potential benefit of certain compounds in coffee?
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What is the effect of caffeine on the central nervous system?
What is the effect of caffeine on the central nervous system?
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What is a potential effect of coffee components on diabetes?
What is a potential effect of coffee components on diabetes?
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What is the position of the Food and Nutrition Board on caffeine-containing beverages?
What is the position of the Food and Nutrition Board on caffeine-containing beverages?
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What is the typical range of naturally occurring caffeine consumption in healthy adults?
What is the typical range of naturally occurring caffeine consumption in healthy adults?
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What is a concern with caffeine-supplemented products?
What is a concern with caffeine-supplemented products?
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What is a potential effect of excessive caffeine intake?
What is a potential effect of excessive caffeine intake?
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What types of products are included in dietary supplements?
What types of products are included in dietary supplements?
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In what circumstances is the use of vitamin and mineral supplements warranted?
In what circumstances is the use of vitamin and mineral supplements warranted?
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What percentage of males take vitamin and/or mineral supplements?
What percentage of males take vitamin and/or mineral supplements?
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What is a trend observed in the use of supplemental vitamins and minerals with age?
What is a trend observed in the use of supplemental vitamins and minerals with age?
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Why do many adults use botanical and herbal supplements?
Why do many adults use botanical and herbal supplements?
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What is the primary goal of healthy eating and increased physical activity?
What is the primary goal of healthy eating and increased physical activity?
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What is a benefit of regular physical activity on mental health?
What is a benefit of regular physical activity on mental health?
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How much physical activity per week is sufficient to achieve positive health effects?
How much physical activity per week is sufficient to achieve positive health effects?
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What is a way to achieve the recommended level of physical activity?
What is a way to achieve the recommended level of physical activity?
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What does regular physical activity help with?
What does regular physical activity help with?
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What is a benefit of regular physical activity on physical health?
What is a benefit of regular physical activity on physical health?
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What does engaging in regular physical activity enable adults to do?
What does engaging in regular physical activity enable adults to do?
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What is a benefit of regular physical activity on overall well-being?
What is a benefit of regular physical activity on overall well-being?
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What is a potential health risk associated with very low body fat in women?
What is a potential health risk associated with very low body fat in women?
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What is a consequence of very low body fat in women in relation to bone health?
What is a consequence of very low body fat in women in relation to bone health?
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Which of the following health risks is associated with very low body fat in both men and women?
Which of the following health risks is associated with very low body fat in both men and women?
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Why is it important to maintain a healthy body fat percentage?
Why is it important to maintain a healthy body fat percentage?
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What can happen to women who have very low body fat?
What can happen to women who have very low body fat?
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Study Notes
Fluids/Water - Adulthood
- Fluid intake should be at least 1500 ml/d
- The Food and Nutrition Board recommended 1 ml water per calorie of food ingested
- Estimates using body weight vary by activity and age, with the average adult needing 30-40 ml/kg
- Concerns in older adults: age-related metabolic changes affect vitamin D status, independent of dietary intake
Beverage Selection Plan
- Choose water as the preferred beverage, 3–5 12-ounce containers
- Limit unsweetened coffee or tea to 3–4 cups
- Drink two 8-ounce glasses of low-fat milk
- Drink a small (4-ounce) glass of 100 percent fruit juice, or choose fresh fruit
- Avoid sugar-sweetened soda; if using diet soda, limit to one 12-ounce can
Micronutrients - Vitamins
- Folic Acid
- Evidence for folic acid in prevention of neural tube defects is strong
- May lower homocysteine levels; possible risk marker for atherothrombosis, Alzheimer’s disease, and Parkinson’s disease
- DRI: 400 mcg for adults aged ≥ 19 years
- Vitamin E
- Also known as tocopherol
- Plays a special role in the health of adults, especially older adults due to its antioxidant functions
- DRI: 15 mg for adults aged ≥ 19 years
- Food sources: sunflower seeds and oil, walnuts, olive oil, and avocado
Bone Health - Adulthood
- Calcium, Vitamin D, and Magnesium
- Calcium plus vitamin D and magnesium help develop and maintain bone density, delaying osteoporosis and reducing risk of bone fractures
- Adequate calcium is a potential contributor to lowered risk of colon cancer
- Calcium DRI:
- 19-50 y: 1000 mg/d
- >50 y women & >70 y men: 1200 mg/d
- Vitamin D
- Stimulates active transport of calcium in the small intestine and calcium reabsorption in kidney
- Concerns for older adults:
- Age-related metabolic changes affect vitamin D status, independent of dietary intake
- Medications interfering with vitamin D metabolism (barbiturates, cholestyramine, phenytoin, and laxatives)
- DRI:
- 19-70 y: 15 mcg/d
- >70 y: 20 mcg/d
- Magnesium
- Needed for bone and tooth formation, nerve activity, glucose utilization, and synthesis of fat and proteins
- Needed for more than 300 enzyme systems
- DRI:
- Adult males: 400-420 mg/d
- Adult females: 310-320 mg/d
Minerals - Adulthood
- Sodium
- Limit consumption of sodium to less than 2300 milligrams a day
- Potassium
- Older adults: Hypokalemia from low K intakes, especially if using some diuretics
- Supplements might be needed for those on potassium-wasting diuretics; blood levels must be carefully monitored
Iron - Adulthood
- Women:
- DRI:
- 19-50 y: 18 mg/d
- >50 y: 8 mg/d; Why the drop?
- For women, iron needs drop from 18 to 8 mg per day at menopause
- DRI:
- Men:
- DRI: 8 mg/d for ≥ 19 y
Healthy Eating Styles
- Prioritize nutrient-dense foods
- Follow MyPlate recommendations for portion sizes
- Examples of healthy eating styles:
- DASH diet (rich in fruits, veggies, low-fat dairy, and low sodium)
- Mediterranean diet (emphasizes vegetables, fish, olive oil)
- Vegetarian diets (featuring fruits, veggies, and meat alternatives)
- USDA food plans offer both a typical American pattern with meat and a vegetarian option
Caffeine and Coffee Intake
- Some argue that beverages like coffee, tea, or those containing caffeine shouldn't count towards fluid intake due to their perceived diuretic effects
- Caffeine, at high doses, can temporarily increase urine production, but there's no solid evidence linking these beverages to dehydration
- The Food and Nutrition Board stated that caffeine-containing beverages contribute to daily total water intake
- Biological Effects of Caffeine:
- Stimulating Effects: Stimulates the central nervous system
- Anticarcinogenic: Some compounds in coffee have been linked to anticarcinogenic effects
- Antimicrobial: Coffee may possess antimicrobial properties
- Neuroprotective: Certain compounds in coffee might offer neuroprotective effects, potentially guarding against Parkinson's disease
- Hypoglycemic: Coffee components may have hypoglycemic effects, beneficial for managing diabetes and preventing weight gain
- Safe Consumption Levels:
- Routine Consumption: Healthy adults typically consume naturally occurring caffeine in the range of 400–800 mg/day without harm
- Positive Effects: This level of caffeine intake is associated with positive effects like those mentioned above
- Concerns with Supplemented Products: The proliferation of caffeine-supplemented products raises concerns about safety at higher intake levels
Dietary Supplements and Functional Foods
- Types of Dietary Supplements:
- Vitamins
- Minerals
- Amino acids
- Herbal and botanical supplements
- Enzymes
- Prebiotics
- Probiotics
- Indications for Vitamin and Mineral Supplements:
- Pregnancy
- Certain illnesses
- Low-calorie or nutrient-restricted diets
- Prevalence of Supplement Use:
- National survey data suggest that a significant portion of the population takes vitamin and/or mineral supplements
- Age-Related Trends:
- The use of supplemental vitamins and minerals tends to increase gradually with age
- Botanical and Herbal Supplements:
- Many adults use botanical and herbal supplements to address specific health concerns, either for treatment or prevention
- Research supporting the purported benefits of these supplements is often lacking
Physical Activity
- Benefits of Regular Physical Activity:
- Muscle Strength, Balance, and Endurance
- Cardiorespiratory Fitness
- Physical and Mental Health
- Cognitive Function
- Weight Management
- Reduced Disease Risk Factors
- Enhancing Quality of Life
- Amount of Physical Activity Needed:
- Research synthesis suggests that 2.5 hours of moderate to vigorous physical activity per week is sufficient to achieve positive health effects
- Basic Recommendation:
- Achieving the recommended level of physical activity can be as simple as engaging in a brisk 30-minute walk five days a week
Fluids/Water - Adulthood
- Fluid intake should be at least 1500 ml/d
- The Food and Nutrition Board recommends 1 ml water per calorie of food ingested
- Estimates using body weight vary by activity and age, with the average adult needing 30-40 ml/kg
- Concerns in older adults include decreased ability to regulate fluid balance and increased risk of dehydration
Beverage Selection
- Choose water as the preferred beverage, aiming for 3-5 12-ounce containers daily
- Limit unsweetened coffee or tea to 3-4 cups daily
- Drink two 8-ounce glasses of low-fat milk daily
- Drink a small (4-ounce) glass of 100 percent fruit juice, or choose fresh fruit
- Avoid sugar-sweetened soda; if using diet soda, limit to one 12-ounce can
Micronutrients
Vitamins - Adulthood
Folic Acid
- Folic acid is crucial for preventing neural tube defects
- May lower homocysteine levels, a possible risk marker for atherothrombosis, Alzheimer's disease, and Parkinson's disease
- DRI: 400 mcg for adults aged ≥ 19 years
Vitamin E
- Also known as tocopherol
- Vitamin E plays a special role in the health of adults, especially older adults, due to its antioxidant functions
- DRI: 15 mg for adults aged ≥ 19 years
- Food sources include sunflower seeds and oil, walnuts, olive oil, and avocado
Bone Health - Adulthood
Calcium, Vitamin D, and Magnesium
- Calcium, vitamin D, and magnesium help develop and maintain bone density, delaying osteoporosis and reducing risk of bone fractures
- Adequate calcium is a potential contributor to lowered risk of colon cancer
- Milk as part of the Dietary Approaches to Stop hypertension diet (DASH) has been successfully used as part of blood pressure reduction interventions
- Older adults: decreased absorption of calcium and vitamin D
- Calcium DRI:
- 19-50 y: 1000 mg/d
- >50 y women & >70 y men: 1200 mg/d
Vitamin D
- Adequate intake of vitamin D stimulates active transport of calcium in the small intestine and calcium reabsorption in the kidney
- Concerns for older adults:
- Age-related metabolic changes affect vitamin D status, independent of dietary intake
- Commonly used medications interfere with vitamin D metabolism
- DRI for vitamin D:
- 19-70 y: 15 mcg/d
- >70 y: 20 mcg/d
Magnesium
- Magnesium is needed for bone and tooth formation, nerve activity, glucose utilization, and synthesis of fat and proteins
- Magnesium is needed for more than 300 enzyme systems
- DRI: 400-420 mg/d for adult males, 310-320 mg/d for adult females
Minerals - Adulthood
Sodium
- Limit consumption of sodium to less than 2300 milligrams a day
Potassium
- Older adults: Hypokalemia from low K intakes, especially if using certain diuretics
- Supplements might be needed for those on potassium-wasting diuretics; blood levels must be carefully monitored
Iron - Adulthood
- Women DRI:
- 19-50 y: 18 mg/d
- >50 y: 8 mg/d
- Men DRI: 8 mg/d for ≥ 19 y
Caffeine and Coffee Intake
- Beverages like coffee, tea, or those containing caffeine contribute to daily total water intake
- Caffeine, at high doses, can temporarily increase urine production, but there's no solid evidence linking these beverages to dehydration
- Biological effects of caffeine:
- Stimulating effects on the central nervous system
- Anticarcinogenic effects
- Antimicrobial properties
- Neuroprotective effects
- Hypoglycemic effects
- Safe consumption levels:
- Routine consumption: 400-800 mg/day
- Positive effects: stimulating effects, anticarcinogenic effects, etc.
- Concerns with supplemented products: safety at higher intake levels, adverse effects (e.g., increased heart rate, elevated blood pressure, headaches)
Dietary Supplements and Functional Foods
- Types of dietary supplements:
- Vitamins, minerals, amino acids, herbal and botanical supplements, enzymes, prebiotics, and probiotics
- Indications for vitamin and mineral supplements:
- Pregnancy, certain illnesses, or low-calorie or nutrient-restricted diets
- Prevalence of supplement use:
- 44% of males and 53% of females take vitamin and/or mineral supplements daily
- Age-related trends: increased use of supplements with age
Physical Activity
- Benefits of regular physical activity:
- Muscle strength, balance, and endurance
- Cardiorespiratory fitness
- Physical and mental health
- Cognitive function
- Weight management
- Reduced disease risk factors
- Enhanced quality of life
- Amount of physical activity needed:
- 2.5 hours of moderate to vigorous physical activity per week
- Basic recommendation:
- Achieving the recommended level of physical activity can be as simple as engaging in a brisk 30-minute walk five days a week
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Description
This quiz covers the nutritional requirements for adults, including fluid intake and water consumption. It is based on chapters 16 and 17 of 'Nutrition Through the Life Cycle' and 'Understanding Nutrition', as well as chapters 18, 19, and 20 of 'Krause's Food & The Nutrition Care Process'.
