Energy And Nutrient Requirements

Nutritional requirements do not change much between the ages of 19 and 50 years. Energy requirements are reduced when growth stops, however, requirements vary depending on the age, gender and activity level of the individual concerned.

Requirements for energy usually decrease further after the age of 50 as activity levels fall however older people should be encouraged to consume enough kilojoules to stay physically active. Adults should aim for a body weight that is appropriate for their height. This can be assessed by determining body mass index (BMI).

BMI= weight (kg)/ height (m)2

The ideal BMI range for adults is 20–24.9, although these cut-offs may not be appropriate for athletes and some ethnic groups (as BMI does not distinguish between fat and fat free mass).

Weight is gained when more energy is taken in than is used up. Weight reduction methods tend to focus on achieving a well balanced, reduced energy diet, together with increasing physical activity. Regular physical activity is also important for the maintenance of healthy bones (especially weight-bearing exercise) and to reduce the risk of chronic diseases such as heart disease, stroke and type 2 diabetes.

Men's Health

Men are more prone to carry extra weight in the abdominal area (known as central obesity). Excessive weight gain puts them at increased risk of developing heart disease and type 2 diabetes.

Drinking too much alcohol can increase weight, particularly around the abdominal area, and lead to other long-term health problems such as high blood pressure.

Nutrients that may be of particular relevance to men’s health include:

• Zinc has a role in fertility, as it is involved in sex hormone production and selenium, which is involved in sperm motility, and has been suggested to have a possible beneficial role in prostate cancer prevention. Good food sources of both these nutrients include brazil nuts, seafood, meat and poultry. Wheat has traditionally been a major source of selenium, with bread contributing a large proportion of the daily selenium intake.
• Lycopene, a carotenoid, abundant in red fruits such as watermelon, red grapefruit, and tomatoes and tomato products. People who have high intakes of lycopene appear to have lower risk of developing prostate cancer, although whether this association is causal remains to be established.