Answer:
Explanation: Early Adulthood
According to the United States Department of Agriculture's Dietary Guidelines for 2015 to 2020, early adulthood spans from ages 19 to 30. If you fall into this age range, you should get plenty of calories to fuel your active lifestyle. In fact, it's recommended that women within this age range eat around 2,000 calories per day and that men eat between 2,600 to 3,000 calories per day for optimum health. Keep in mind that the more active you are, the more calories you should take in to stay healthy. Young adults need plenty of calories because this is traditionally when you're most active and burning the most calories each day. You'll also need to include plenty of fiber in your diet, about 28 grams per day for women and 33.6 grams for men.
Middle Age
Middle age lasts from age 31 to 50. During this time, the body starts to slow down just a bit, so you'll want to compensate for that in your diet. The USDA recommends that women in this age range get around 1,800 calories per day and men around 2,200 to maintain their health. Eating fewer calories helps you maintain your ideal weight as your metabolism slows and you burn about 100 fewer calories per day for every decade you age. Middle age also means a little less fiber in the diet. Women should get around 25.2 grams of fiber per day and men around 30.8 grams.
Middle-aged women need higher amounts of iron in their diet to stay healthy because their bodies have low iron stores. While all adults should get 8 mg of iron per day, middle-aged women need 18 mg of iron in their diets. Lean red meats are good sources of iron, and foods rich in vitamin C aid in the absorption of the iron.
Late Adulthood
As you enter your golden years, your body and metabolism slows down even further, so you require fewer calories to stay healthy. From age 51 on, you'll have to make some dietary adjustments. In fact, the USDA recommends that women in this age group eat around 1,600 calories per day and men eat around 2,000 per day. In terms of fiber, women need only around 22.4 grams per day and men around 28 grams per day, although eating a high-fiber diet is healthy for all adults. Older adults do need more of some nutrients like vitamin B-6 in their diets – around 1.5 mg for women and 1.7 mg for men per day.
It's important for older women to get more calcium to prevent conditions like osteoporosis as they enter menopause and experience hormonal changes. Although all adults need around 1,000 mg of calcium per day, women over 51 require 1,200 mg per day.
Adult Dietary Requirements
Many dietary requirements don't change throughout adulthood, including your protein and carbohydrate requirements. To stay healthy, all adults should aim to eat a low-sodium and low-fat diet rich in fruits and vegetables. Fruits and vegetables are rich in healthy antioxidants and wise choices at any age. During all stages of adulthood, look for foods rich in whole grains, stick to eating lean meats, and don't forget to include fatty fish like salmon and sardines that are rich in omega-3 fatty acids.
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