ANGELES UNIVERSITY FOUNDATION

Angeles City

College of Nursing

Activity No. 4:
Meal Plan for
Adolescents
and Adults
Submitted by:

Asuncion, Ma. Jessica

Cabigting, Anna Unika

David, Shaira Janela

Hall, Michalla

Llacer, Carlo Joseph

Novicio, Danica

Pangilinan, Rhyme Nikki

Solano, Susan Morgan

Tuazon, Liezl

Submitted to:

RLE Instructors (Nutrition Lab)

 Meal Plan for Adolescents

Eating healthy food is important at any age, but it’s especially important for
teenagers. As your body is still growing, it’s vital that you eat enough good quality food
and the right kinds to meet your energy and nutrition needs. Adolescence is a period of
rapid growth and development, it is when the body undergo physical changes which can
have an effect to the individual. There are also changes in the lifestyles in which they
involve themselves in social as well as physical activities. It is also the time wherein
they undergo pressure from their friends to be or look at a certain way and this might
affect their food habits. They also deal with academic responsibilities which affects them
emotionally. Smoking, drug-addiction, drinking alcohol, pregnancy and eating disorders
can impose a challenge in providing them special nutritional needs.

To promote growth, a healthy weight and overall good health, teens need to eat a
balanced diet that includes a variety of foods from all the food groups, including grains,
fruits, vegetables, lean proteins and low-fat dairy.

Energy needs of boys and girls

10-12 y/o 13-15 y/o 16-19 y/o

Male 2090 kcal 2340 kcal 2580 kcal
Female 1910 kcal 2010 kcal 2020 kcal

The following tables below are examples of meal plans in order to supply the
required calories and nutrients needed for the growing individual per day in terms of
their age and gender.
 Meal Plan for Adults
Adulthood, the period in the human lifespan in which full physical and intellectual
maturity have been attained. Adulthood is commonly thought of as beginning at age 20.
Middle age, begins at about 30 years, is followed by old age at about 60 years and
above.

During middle and early adulthood individuals undergo a change in their careers
and experience transition from on stage to another. For young adults, weight control is
important in order to have a desirable body weight. The recommended dietary intake for
women is 2,200 kcal and 2,900 kcal for men. During middle adulthood, it is also needed
to meet the same nutrient needed as lean mass is lost and replaced by body fats.

The Dietary Guidelines for Americans 2015 suggest that women over 50 need
1,600 calories daily if they are sedentary, 1,800 calories a day if they are moderately
active and 2,000 to 2,200 calories daily if they regularly participate in physical activity.
Senior men over age 50 often require 2,000 to 2,200 calories daily if they are sedentary.
Men who are moderately active require 2,200 to 2,400 calories a day. Men who lead an
active lifestyle need 2,400 to 2,800 calories each day. Nutrition for older adults is taken
in consideration as it is when there is a disturbance is the regulatory and functional
mechanisms in the body.

The following tables below are examples of meal plans in order to supply the
required calories and nutrients needed for the adults per day in terms of their age and
gender.