Energy And Nutrient Requirements

Nutritional requirements do not change much between the ages of 19 and 50 years, except during pregnancy and lactation. Energy requirements are reduced when growth stops but requirements vary depending on age, gender and activity level of the individual concerned.
Requirements for energy usually decrease further after the age of 50, 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.

Women’s Health

Several nutrients may be of particular relevance for women’s health, including iron, calcium and folate.

Iron – women have higher requirements for iron compared to men, mainly because of the losses of iron that occur during menstruation. Requirements fall (to the levels estimated for men) when menstruation ceases (menopause).

Calcium – calcium is one of the nutrients important for bone health. Intakes of calcium during childhood and adolescence are known to be important for determining peak bone mass, however, having an adequate calcium intake during adulthood (700 mg/day) is also an important determinant of later bone health, as is being physically active.

Folate – folate is involved in the formation of red blood cells and deficiency is one cause of anaemia. Women of child-bearing age are recommended to take folic acid supplements and consume a folate-rich diet. This is because a high folate intake before conception and during the first twelve weeks of pregnancy reduces the incidence of neural tube defects (e.g. spina bifida) in babies.

Folate is found in liver, yeast extract, green leafy vegetables (e.g. sprouts, spinach, green beans, peas), potatoes, fruit (especially oranges), milk and dairy products. Breakfast cereals and bread are examples of foods that may be fortified with folic acid (the manufactured form of folate).