Less Food Needed in Adulthood

We need fewer calories as we grow older.

Many people have a rude awakening when they reach adulthood. Individuals who have always been able to eat all they want without worrying about gaining weight may find the scale showing a gain of a pound or two every time they weigh. This slow, steady weight gain is called "creeping obesity."

During the rapid growth years of infancy, childhood and adolescence, the need for food energy is great. Young children and teenagers are active, and they have periods of rapid growth. This is why it seems like they can eat everything they want and still stay slim.

One pound of body fat is equal to 3,500 calories above what your body needs for maintenance. This sounds like a lot of food, but just 100 extra calories a day (maybe a roll with butter) will give you the extra 3,500 calories in a month. These extra calories can mean a weight gain of 1 pound a month, 12 pounds a year or 60 pounds in five years. That's why the slow, steady weight gain is called "creeping obesity."

We need fewer calories as we age, but we need the same amount of other nutrients.

This means we need to eat adequate nutrients and reduce calories at the same time. Choosing meals and snacks from the basic food groups, preparing food properly, and increasing physical activity will help solve the problem of eating less and eating right.

Nutrient requirements can be met by choosing foods from these groups: Milk-Cheese Group, Vegetable-Fruit Group, Bread-Cereal Group and the Meat, Poultry, Fish and Beans Group. The fifth group, fats, sweets and alcohol, provides calories but few nutrients. Use caution here.

The Milk-Cheese Group supplies calcium, protein, riboflavin and vitamins A and D. Choose at least two or more servings from this group daily. Skim milk and low-fat milk can help reduce calories yet provide nutrients needed.

The Vegetable-Fruit Group…

provides fiber and vitamins A and C. Choose four servings daily from this group. Fruits and vegetables rich in vitamin C include citrus fruits, melons, berries and greens. Vitamin A is found in dark green and yellow vegetables.

The Bread-Cereal Group…

is an important source of the B vitamins, iron and some protein. Eat these foods daily, even when you're dieting. A slice of bread or one-half cup of rice has only 70 calories. Include whole grain and enriched breads and cereals in your diet 3 or 4 times each day.

The Meat, Poultry, Fish and Beans Group…

supplies protein, iron, zinc and some B vitamins. Eat two servings daily. A serving is 2 to 3 ounces of cooked meat or 1 cup of beans.

The way you prepare food can affect its calorie content. Frying adds calories, as do sauces and gravies. Choose cooking methods such as broiling, boiling or baking instead of frying. Eat fruit for dessert instead of sweets.

Getting more exercise can help you control your weight. Brisk walking is excellent for people of all ages. Be sure to check with your doctor before starting an exercise program.

For more information on less food into adulthood, contact your local county Extension office.