As young adults struggle for independence and focus on relationships, career choices, body image and busy independent living their energy needs are peaking. At the same time they may tend to develop health-compromising eating behaviors such as meal-skipping and fad dieting. The diet for young adults provides the high energy needed for this stage of life while delivering nutritious and convenient foods that promote wellness and long-term health.
MyPyramid Food Guide
The USDA MyPyramid food guide provides an online tool that calculates Body Mass Index (BMI) and suggests energy intake and meal plans based on height, weight, gender, age and activity level. For the individualized meal plan, choose the recommended number of servings from each food group to ensure a balanced healthful diet.
Variety
Nutritional emphasis for young adults turns from growth to maintaining physical status, including muscle strength and weight management. Choose a wide variety of fruits and vegetables, grains and legumes and select low-fat foods from the meat and beans food group to ensure meeting recommended daily amounts of vitamins, minerals and other nutrients.
Moderation
With a wide selection of foods from each food group, the young adult diet maintains a healthy weight. Recommended energy intake per day for the average male age 19 to 24 and weighing 158 lbs. is 2,900 calories. Recommended energy intake per day for a female age 19 to 24 weighing 128 lbs. is 2,200 calories.
If weight loss or gain is needed, it takes a change of approximately 3,500 calories per week or 500 calories per day to gain or lose 1 lb. of body weight. Maintaining a healthy weight in young adulthood by making healthy food choices in moderate portion sizes and participating in regular physical exercise develops lifelong eating habits that lower the risk of chronic disease later in life.
Important Nutrients
Saturated fat, fiber, vitamin E, calcium and magnesium for all adults and iron and folic acid for women are of particular concern because adult Americans generally do not meet the recommended intake levels of these nutrients. Keep saturated fat below 10 percent of total calories. Increase fruit, vegetable and whole grain intake to increase dietary fiber. Food sources of vitamin E include sunflower seeds, walnuts, wheat germ, olive oil, avocado and kale.
Young adults could meet calcium goals by adding a daily class of milk or calcium-fortified orange juice. Magnesium sources are almonds, beans, milk, whole grains, bananas and spinach. High iron foods are red meats, fortified cereals, strawberries and dried beans. Folic acid is included in fortified grains. Other food sources of folate include cooked dried beans, oranges and orange juice and dark green vegetables such as spinach and mustard greens. For young women of reproductive age, folic acid in the very early stage of pregnancy is critical to prevent neural tube birth defects.
Considerations
Eating away from home, whether for convenience, time-saving or pleasure is common for young adults. Higher total calories and total fat calories are associated with eating a greater number of fast food meals. People who eat more meals away from home also eat fewer fruits and vegetables. Ask for a "to go" container when faced with oversized portions in restaurants or share with a friend.
References
- "Nutrition Through the Life Cycle, Third Edition"; Judith E. Brown; 2008
- USDA: MyPyramid Steps to a Healthier You
- "Nutrition Across the Life Span"; Mary Kay Mitchell; 2003
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