In this section of my blog you will find an example of a delicious meal plan created and adapted for active adults, this plan emphasizes the top 5 micronutrients important for healthy active adults.
**Plan is based on a 2800 Calorie allowance.**
Breakfast
2 cup Kellogg's Raisin Bran Cereal
2 cup Milk, low fat (1%)
1 cup, whole Strawberry, raw
1½ cup Oatmeal, quick, cooked (no salt or fat added)
Lunch
1 medium (7" to 7-7/8" long) Banana, raw
1 tablespoon Peanut butter, reduced fat
2 medium slice (3" x 2" x 1/4") Turkey, dark meat, roasted, skin eaten
1 slice Medium Green Romane Lettuce
1 slice (1/2" thick) Cranberry sauce, canned
2 regular slice Bread, multigrain, with raisins
1 bottle (16.9 fl oz or 500 ml) Water, unsweetened
Dinner
1 cup Soybeans, cooked from dry (no salt or fat added)
1½ cup Rice, brown, instant, cooked (no salt or fat added)
1½ cup, slices Squash, summer (yellow or zucchini), fresh, cooked (no salt or fat added)
1 cup, cooked, flaked Cod, baked or broiled, with oil
2 cup Carrot juice
Snack
1¼ cup Ice cream, light, vanilla or other flavors
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Calories
Total Calorie Limit: 2800
Total Calories Eaten:2767
Empty Calories* Limit: 395
Empty Calories* Eaten: 377
Oils
Limit: 8 tsp.
Eaten: 2 tsp.
Saturated Fat
Limit: 31g
Eaten: 16g
Sodium
Limit: 2300mg
Eaten: 2242mg
Carbohydrate (g)
444 g
Protein (g)
42 g
Dietary Fiber
54 g
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5 Essential Vitamin and Minerals for Active Adults
- Calcium
- Vitamin B6 & B12
- Iron
- Magnesium
- Potassium
Daily Recommended Values:
Calcium - 1000 mg
Vitamin B6 - 1.3 mg
Vitamin B12 - 2.4 µg
Iron - 8 mg
Magnesium - 420 mg
Potassium - 4700 mg
Meal Plan Daily Values
Calcium - 1535 mg (153% DRV)
Vitamin B6 - 5.9 mg (453% DRV)
Vitamin B12 - 10.8 µg (450% DRV)
Iron - 36 mg (450% DRV)
Magnesium - 902 mg (214% DRV)
Potassium - 6645 mg (141% DRV)
Rational For 5 Essential Vitamins:
- Calcium - Calcium plays many roles in the body. Calcium is especially important in active adults for building and maintaining strong bones. As we age, we consume less calcium in our diets. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures.
- Vitamin B - Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis. Recent findings suggest that Vitamin D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In older people, vitamin D deficiency has also been linked to increased risk of falling. It is important for active adults to maintain healthy vitamin D levels in ensure they can prevent these potentially dangerous side effects.
- Vitamin B6 - Vitamin B6 has several different functions in the body, participating as a cofactor for more than 100 enzymes. This vitamin is important in neurotransmitter synthesis, red blood cell formation and function, niacin formation from the amino acid tryptophan, steroid hormone function, and nucleic acid synthesis. Despite higher recommendations for older adults, over half of individuals over age 50 consume less than the current Daily Recommend Intake.
- Vitamin B12 - Vitamin B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function.
- Iron - Iron is an important component of your muscles, and it helps regulate the growth of cells.
- Magnesium - Magnesium plays a crucial role in more than 300 different physiological processes. Getting enough magnesium can help keep your immune system in top shape, your heart healthy, and your bones strong. As we get older we see changes in our bodies ability to absorb essential nutrients. Absorption of magnesium is one key nutrient that decreases with age. Some medications older people take, including diuretics, may also reduce magnesium absorption, so it is important to keep our magnesium levels high in our older years.
- Potassium - Getting enough potassium in your diet may help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones. Unfortunately, many older Americans don’t get the recommended 4,700 mg of potassium a day which makes it a key vitamin to maintain for all active adults.
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