1. Nutrition and Exercise of Adults
José Estrella A01570
Sebastián Saldaña A
Guillermo Fontes A

2. Nutritional daily requirements
Daily calorie intake
Special nutritional requirements for the age
What types of groups of food should be avoided according to the age

3. Daily calorie intake
In a normal adult living a sedentary life, the recommended calorie intake is 2,400 calories, from the ages of 19 to 30.
In a sedentary adult between the ages of 31 to 50, their calorie intake should be 2,200.
For sedentary adults that are older tan 51

4. Special nutritional requirements for the age
Vitamin D Your bones continue growing throughout the latter part of your teen years and even into your early 20s in some cases. You should be getting plenty of vitamin D to promote calcium absorption so that your bones grow to be as strong as possible.
Vitamin C Vitamin C’s function isn’t just supporting your immune system to keep you healthy. It’s also vital to producing collagen.
Vitamin A One of vitamin A’s biggest jobs is preserving eye tissues so that you have optimal vision.

5. What types of food groups should be avoided?
Bacon: contains high levels of sodium, which can lead to high blood pressure.
Frozen dinners: are often loaded with sugars, fat, and sodium. Those additives can lead to weight and heart problems.
Ketchup: The tomatoes in ketchup are so diluted by sugar and salt that they offer no natural value
Popcorn Microwave bag: The bag contains Perfluoroalkyls are just one class of chemical found in microwave popcorn bags. Studies have linked perfluoroalkyls with health problems as diverse as kidney disease and poor semen quality

6. Other healthy recommendations
Aerobic and anaerobic excercise recommendations
Hours of sleep required

7. Aerobic excercise
Most adults need at least 2 hours and 30 minutes of moderate aerobic exercise and muscle strengthening on at least 2 days of the week but specifically worked on the most important muscle groups.
- An equivalent would be a mix of moderate and vigorous intensity on muscle strengthening for a minimum of 2 days.
Aerobic activity gets your system to breathe harder and heart beat faster so it is important to work on it.

8. Some activities of moderate activity recommended for adults are
-Walking intensely
-Water fitness
-Biking
-Hiking
-Playing doubles tennis as work is divided in two people.
For Strengthening your muscles activities such as:
-Lifting weights
-Working with resistance bands
-Yoga
-Digging
These are some of the recommended muscle workout activities.

9. Anaerobic excercise
It is used as a form of enduring workout that doesn’t last more than two minutes. Adults most likely train intensely moderately to keep out from injuries, but it means work is harder.
It is highly recommended to run and do cycling for intervals of time in order to keep the body in shape. Anaerobic exercises focus more on endurance activities such as sprinting, intense cycling and weightlifting.

10. Hours of sleep required
According to our Health in Society teacher, the amount of hours of sleep of a healthy adult is 8 hours.
This helps us function correctly, be in a good mood, and not feel fatigued.

11. References
How much physical activity do adults need? (2015, June 4). Retrieved March 6, 2016, from
J. H. (2015, February 05). What Vitamins Are Recommended for a Young Adult? Retrieved March 07, 2016, from
Kathleen M. Zelman . (2008). Estimated Calorie Requirements. March 7th, 2016, de Web MD Sitio web: