Early Adulthood

Early Adulthood

The main concern for young adults is generally around balanced nutrition, while also considering calorie control and weight management. Most young adults are generally happy with their weight, but pay close attention to amount of food eaten and are very fitness conscious. They are health conscious but vulnerable to cravings, leading 46% to think snacking is unhealthy. They like to eat out, especially in the evening and want food on the go at other times. Exploring adventurous and new taste sensations is important.

Pregnancy and Lactation

Nutrient recommendations are very specific for this life stage because of the many unique changes in physiology and nutrition needs that occur during pregnancy and lactation. The quality and quantity of nourishment of fetus and infant determines health in adulthood. Optimal pre-conceptual nutrition supports successful conception when it includes adequate amounts of all of the required vitamins, minerals and energy providing macronutrients. The developing fetus depends solely on the transfer of substrates from the mother, there is simply no other means to acquire nutrition in utero. Quality nutrition during pregnancy and lactation provides the nutritional building blocks for brain development and growth of all body organs of the infant. Nutritional deficiencies at this stage can result in poor outcomes for both mother and infant.

Get KHNI articles delivered to your inbox

SUBSCRIBE

---

General Wellness

• Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling life. It is a state of complete physical, mental and social well-being, and not merely the absence of disease. Maintaining an optimal level of wellness is crucial to live a high quality of life
• Nutrition impacts wellness greatly and general wellness can only be achieved by meeting an individual’s macro and micro nutrient requirements. Nutrient density must also be considered to ensure balanced nutrition and avoid over or under nutrition
• There has been a steady increase in consumer demand for healthier food and beverages with people gaining more access to nutrition information and consequently becoming more aware of their nutritional requirements.

Related Resources

Nutritional Benefits of Plant Proteins Taking Root with Consumers by Satya Jonnalagadda, PhD, MBA, RD and Orlaigh Matthews, RNutr

Digestive Health Resources – A Toolbox for Priobiotics, Fermented Foods, Diet Trends, the Gut-Brain Axis, and More

Immunity and Nutrition Toolkit

Weight Management

• Obesity is the most common nutritional disorder in the world. Worldwide obesity has nearly doubled since 1980. More than 40 million children under the age of five were overweight or obese in 2012 and 35% of adults were overweight or obese in 2008
• Obesity is preventable by making healthier food choices and getting regular physical activity. Nutrition interventions to address the metabolic dysregulations are of increasing relevance
• Nutritional considerations for management of obesity include: portion and calorie control to support energy balance; protein and fibre intake for appetite regulation and satiety purposes; nutrient density to provide balanced nutrition; lower sugar and fat intake to avoid empty calories and support energy balance.

Related Resources

Moving from Weight Management to Weight Wellness by Barbara Lyle, PhD

Does Intermittent Fasting Work? A Science-Based Answer by Heather Nelson Cortes, PhD

Performance Nutrition

• Optimal nutrition provides the best platform for physical performance, from fuelling to recovery and muscle building to body composition. A well balanced diet, proper hydration and appropriate amounts of macro and micro nutrients will ensure the body performs at its best
• Protein is essential for growth and repair of the body, muscle building and maintenance of good health. Supplemental protein in various forms is a practical way of ensuring adequate and quality protein intake for athletes and physically active individuals
• Whatever exercise is performed, some carbohydrate will always be used for muscle energy, the longer or harder the exercise the greater the demands for carbohydrate. Dietary fat is important as an energy source for endurance activities; the essential fatty acids play an important role in regulating the inflammatory responses.
• Vitamins and minerals are essential to support energy release and maintain electrolyte balance.

Related Resources

Three Things You Need to Know About Protein for Exercise Performance by Eimear Gleeson, PhD, RD

Nutrition & Exercise Toolbox

Pregnancy

• Nutrient recommendations are specific for this life stage because of the many unique changes in physiology and nutrition needs that occur during pregnancy
• The quality and quantity of nourishment of fetus and infant determines health in adulthood
• A developing fetus depends solely on the transfer of substrates from the mother, there is simply no other means to acquire nutrition in utero
• Adequate macronutrient and micronutrient intake is required to support the increased nutritional needs of the mother and the needs of the infant
• There is also a specific need for nutrients such as long chain polyunsaturated fatty acids (DHA, ARA), vitamin E, folic acid, vitamin B12, vitamin B6, choline, iron, zinc to support infant brain development.

Related Resources

Setting the Course for Lifelong Health: Nutrition for Mother and Baby by Mindy Hermann, MBA, RDN

Lactation

• Nutrient recommendations are specific for this life stage because of the many unique changes in physiology and nutrition needs that occur during lactation
• Breast milk is best for babies, however a nursing mother’s diet can have a profound effect on her baby. There is increasing evidence to suggest that the quality and quantity of early life nutrition can affect health in adulthood
• Adequate macronutrient and micronutrient intake is required to support the increased nutritional needs of the mother and the infant. Calorie and protein needs continue to be as high during lactation, as they were in pregnancy
• Infants who are exclusively breastfed, depend solely on the transfer of substrates from the mother
• The daily requirements for many vitamins and minerals remains increased during lactation and nutrients of particular importance are protein, fat, namely LCPUFA’s, calcium, vitamin D, folic acid, vitamin B12, vitamin B6, vitamin C, iron and zinc.

Related Resources

Setting the Course for Lifelong Health: Nutrition for Mother and Baby by Mindy Hermann, MBA, RDN