Adults

In adulthood, bodies stop growing and adults tend to be less active. Adults who are less active should lower their energy intake as excess energy is stored as fat in the body.

·         Eat less fatty and sugary foods to reduce risk of obesity, diabetes and heart disease.

·         Lower salt intake to moderate level to reduce risk of high blood pressure and strokes.

·         Eat less saturated fats to reduce risk of cholesterol and heart disease.

·         Eat more fruit and vegetables to increase antioxidants which can help to reduce risk of certain cancers.

     Nutrients needed for adult health

·         Protein to maintain and repair cells  ( not required for growth).

·         Carbohydrate intake will depend on activity level and body size.

·         Calcium and Vit D for maintenance of strong bones and teeth. These nutrients help to prevent osteoporosis in later life.

·         Iron to carry oxygen around the body to prevent tiredness and anaemia. Women  may need to maintain high iron intake due to menstruation.

·         Vit C to fight infections and help absorption of iron.

·         Vit B complex to release energy from food and to prevent tiredness.

·         Folic acid is required by women to prevent neural tube defect ( spina bifida) in unborn babies.