Young Adulthood and Nutrition
With the onset of adulthood, good nutrition can help Micronutrient Levels during Adulthood
young adults enjoy an active lifestyle. For most people, this is the
time when their bodies are in the best condition. The body of an Nutrient Adult Males Adult Females
adult does not need to devote its energy and resources to support Vitamin A (mcg) 900.0 700.0
the rapid growth and development that characterizes youth.
Vitamin B6 (mg) 1.3 1.3
However, the choices made during those formative years can
have a lasting impact. Eating habits and preferences developed Vitamin B12 (mcg) 2.4 2.4
during childhood and adolescence influence health and fitness Vitamin C (mg) 90.0 75.0
into adulthood. Some adults have gotten a healthy start and have
established a sound diet and regular activity program, which Vitamin D (mcg) 5.0 5.0
helps them remain in good condition from young adulthood into Vitamin E (mg) 15.0 15.0
the later years. Others carry childhood obesity into adulthood,
Vitamin K (mcg) 120.0 90.0
which adversely affects their health. However, it is not too late to
change course and develop healthier habits and lifestyle choices. Calcium (mg) 1,000.0 1,000.0
Therefore, adults must monitor their dietary decisions and make Folate (mcg) 400.0 400.0
sure their caloric intake provides the energy that they require,
without going into excess. Iron (mg) 8.0 18.0
Magnesium (mg) 400.0 310.0
Nutritional Requirements
Niacin (B3) (mg) 16.0 14.0
Energy
Phosphorus (mg) 700.0 700.0
• Young men typically have higher nutrient needs than young
Riboflavin (B2) (mg) 1.3 1.1
women.
• For ages nineteen to thirty, the energy requirements for Selenium (mcg) 55.0 55.0
women are 1,800 to 2,400 calories, and 2,400 to 3,000 Thiamine (B1) (mg) 1.2 1.1
calories for men, depending on activity level.
Zinc (mg) 11.0 8.0
Macronutrients
• All adults, young and old, should eat fewer energy-dense Nutritional Concerns in Young Adulthood
carbohydrates, especially refined, sugar-dense sources,
particularly for those who lead a more sedentary lifestyle. • an adequate intake (AI) of fluids for men is 3.7 liters per day,
• protein should include a variety of lean meat and poultry, women is 2.7 liters per day, from food and liquids.
eggs, beans, peas, nuts, and seeds. • It is best when fluid intake is from water, instead of sugary
• eat two 4-ounce servings (or one 8-ounce serving) of beverages, such as soda.
seafood per week. • it is best to limit sodium to less than 2,300 milligrams per day.
• replace proteins that are high in trans fats and saturated fat Gastrointestinal Integrity
with ones that are lower in solid fats and calories.
• keep saturated fatty acids to less than 10 percent of total • Good nutrition during the young adult years can help to
calories by replacing them with monounsaturated and support gastrointestinal integrity and prevent digestive
polyunsaturated fatty acids. disorders, such as constipation and diarrhea.
• Avoid trans fats by limiting foods that contain synthetic • Dietary fiber helps bind indigestible food together and
sources, such as partially hydrogenated oils. normalize bowel movements.
• Soluble fiber may help improve cholesterol and blood sugar • healthy intestinal microflora can be supported by prebiotics,
levels, while insoluble fiber can help prevent constipation. which stimulate the growth of beneficial bacteria already in
the colon
Micronutrients
Obesity during Adulthood
• Micronutrient needs in adults differ slightly according to sex.
• Young men and women who are very athletic and perspire • Obesity remains a major concern into young adulthood.
a great deal also require extra sodium, potassium, and • physical inactivity and poor dietary choices are major
magnesium. contributors to obesity in adulthood.
• Males require more of vitamins C and K, along with • Solid fats, alcohol, and added sugars make up 35 percent
thiamine, riboflavin, and niacin. of total calories for most people, leading to high levels of
• Females require extra iron due to menstruation. saturated fat and cholesterol and insufficient dietary fiber.
• Therefore, it can be beneficial for some young adults to Therefore, it is important to limit unrefined carbohydrates
With the onset of adulthood, good nutrition can help Micronutrient Levels during Adulthood
young adults enjoy an active lifestyle. For most people, this is the
time when their bodies are in the best condition. The body of an Nutrient Adult Males Adult Females
adult does not need to devote its energy and resources to support Vitamin A (mcg) 900.0 700.0
the rapid growth and development that characterizes youth.
Vitamin B6 (mg) 1.3 1.3
However, the choices made during those formative years can
have a lasting impact. Eating habits and preferences developed Vitamin B12 (mcg) 2.4 2.4
during childhood and adolescence influence health and fitness Vitamin C (mg) 90.0 75.0
into adulthood. Some adults have gotten a healthy start and have
established a sound diet and regular activity program, which Vitamin D (mcg) 5.0 5.0
helps them remain in good condition from young adulthood into Vitamin E (mg) 15.0 15.0
the later years. Others carry childhood obesity into adulthood,
Vitamin K (mcg) 120.0 90.0
which adversely affects their health. However, it is not too late to
change course and develop healthier habits and lifestyle choices. Calcium (mg) 1,000.0 1,000.0
Therefore, adults must monitor their dietary decisions and make Folate (mcg) 400.0 400.0
sure their caloric intake provides the energy that they require,
without going into excess. Iron (mg) 8.0 18.0
Magnesium (mg) 400.0 310.0
Nutritional Requirements
Niacin (B3) (mg) 16.0 14.0
Energy
Phosphorus (mg) 700.0 700.0
• Young men typically have higher nutrient needs than young
Riboflavin (B2) (mg) 1.3 1.1
women.
• For ages nineteen to thirty, the energy requirements for Selenium (mcg) 55.0 55.0
women are 1,800 to 2,400 calories, and 2,400 to 3,000 Thiamine (B1) (mg) 1.2 1.1
calories for men, depending on activity level.
Zinc (mg) 11.0 8.0
Macronutrients
• All adults, young and old, should eat fewer energy-dense Nutritional Concerns in Young Adulthood
carbohydrates, especially refined, sugar-dense sources,
particularly for those who lead a more sedentary lifestyle. • an adequate intake (AI) of fluids for men is 3.7 liters per day,
• protein should include a variety of lean meat and poultry, women is 2.7 liters per day, from food and liquids.
eggs, beans, peas, nuts, and seeds. • It is best when fluid intake is from water, instead of sugary
• eat two 4-ounce servings (or one 8-ounce serving) of beverages, such as soda.
seafood per week. • it is best to limit sodium to less than 2,300 milligrams per day.
• replace proteins that are high in trans fats and saturated fat Gastrointestinal Integrity
with ones that are lower in solid fats and calories.
• keep saturated fatty acids to less than 10 percent of total • Good nutrition during the young adult years can help to
calories by replacing them with monounsaturated and support gastrointestinal integrity and prevent digestive
polyunsaturated fatty acids. disorders, such as constipation and diarrhea.
• Avoid trans fats by limiting foods that contain synthetic • Dietary fiber helps bind indigestible food together and
sources, such as partially hydrogenated oils. normalize bowel movements.
• Soluble fiber may help improve cholesterol and blood sugar • healthy intestinal microflora can be supported by prebiotics,
levels, while insoluble fiber can help prevent constipation. which stimulate the growth of beneficial bacteria already in
the colon
Micronutrients
Obesity during Adulthood
• Micronutrient needs in adults differ slightly according to sex.
• Young men and women who are very athletic and perspire • Obesity remains a major concern into young adulthood.
a great deal also require extra sodium, potassium, and • physical inactivity and poor dietary choices are major
magnesium. contributors to obesity in adulthood.
• Males require more of vitamins C and K, along with • Solid fats, alcohol, and added sugars make up 35 percent
thiamine, riboflavin, and niacin. of total calories for most people, leading to high levels of
• Females require extra iron due to menstruation. saturated fat and cholesterol and insufficient dietary fiber.
• Therefore, it can be beneficial for some young adults to Therefore, it is important to limit unrefined carbohydrates
