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Healthy eating for adults
Healthy eating --> enjoying a variety of foods from each of the food groups --> Plenty of vegetables, legumes and fruit, plenty of cereals, including breads, rice, pasta and noodles – preferably ones that are whole grain, lean meat, fish, poultry and/or alternatives, and milks, yoghurts, cheeses and/or alternatives.
Drink plenty of water.
Limit the saturated fat
Choose foods that are low in salt
For adults who choose to drink alcohol, limit the amount you drink. -
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Periodic Health Evaluation
Annually for ages 18–21
Every 1–3 years, depending on risk factors, for ages 22–29 -
Fitness for women in their 20s
work out up to 6 days a week, 3 days with cardiovascular training (such as jogging, vigorous walking, cycling) and 3 days of weight training -
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Healthy eating when pregnant and breastfeeding
A balanced diet is vital --> own nutritional needs as well as those of the baby, or to meet the extra demands of making breastmilk
Five food groups --> (1) bread, cereals, rice, pasta, noodles, (2)
vegetables and legumes, (3) fruit, (4) milk, yogurt, cheese, and (5) lean meat, fish, poultry, eggs, nuts, legumes.
Drink plenty of water!
Nurtients --> calcium, iron, protein, iodine, folate.
Limit certain types of fish, caffeine and avoid alcohol. -
Period: to
Periodic Health Evaluation
Every 1–3 years, depending on risk factors -
Fitness for women in their 30s
focus on time-efficient core exercises - such as Pilates - you can build abdominal strength but don't forget the cardiovascular workouts -
Period: to
Periodic Health Evaluation
Every 1–3 years, depending on risk factors -
Fitness for women in their 40s
metabolism starts to slow down and muscle mass begins to decrease significantly --> weight training becomes increasingly important
more prone to injuries --> consider giving up high-impact activities -
Period: to
Periodic Health Evaluation
Annually -
Fitness for women their 50s
menopause and post-menopause --> walking and yoga, can reduce the symptoms
flexibility drops --> stretching is increasingly important, but consider fitness activities with more "fun" potential
Continue with cardiovascular exercise --> 20 or more minutes per session, three days a week
Lift hand weights for improved strength and posture -
Fitness for women in their 60s
keep up with your cardiovascular activities, but make sure you emphasize strength training and core exercises to increase your stability
avoid falls and the risk of bone fractures -
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Healthy eating for older adults
Appetite can often decrease as one gets older
eat foods high in nutrients from the five food groups --> plenty of vegetables, legumes (eg baked beans, kidney beans, and chickpeas) and fruit, plenty of cereals, including bread, rice, pasta, and noodles – preferably wholegrain, lean meat, fish, poultry and/or alternatives, milk, yogurt, cheese and/or alternative – choose low-fat varieties where possible
Drink Water!
Fiber, Protein, Calcium, Vitamin D, Fats, Salt