Young Adults Age-Specific Dietary Needs

Young adults who are in college often encounter unique nutritional challenges. Since many students live in dormitories without access to traditional cooking tools, they rely on dining halls or fast food restaurants, which may not offer the healthiest food options. However, there are simple changes that college students can make to optimize their nutrition and health. For instance, whenever possible, they should choose a dining hall that offers a salad bar or fresh fruit options. At fast food restaurants, choose baked chicken over fried and select water instead of soda. These changes, although small, make a big impact throughout a four-year degree.

Research indicates that a considerable percentage of college students are at risk of fat-soluble vitamin deficiencies due to unhealthy dietary habits. One study found that as high as 35% of college students have a deficiency in vitamin E. Additionally, young adults often don't consume enough zinc, calcium, vitamin B12, or fiber. A large number of college-aged women also suffer from iron deficiency due to menstruation. Experts suggest including several servings of fresh vegetables and fruit in the diet to easily combat these deficiencies.

Eating healthy does not have to be expensive. Instead of drinking soda, young adults can choose fresh fruits and vegetables in the dining hall, which is an easy and economical way to boost nutrition. For students who live off-campus, creating a weekly meal plan and grocery list can help control impulse purchases and improve nutritional choices. Although meal planning may seem overwhelming, the formula is simple – plan 2-3 menu items for each mealtime and repeat regularly. This approach allows for bulk purchasing and makes meal planning less intimidating.

Young adults who enjoy physical activity can improve their performance through a nourishing diet and proper nutrient timing. Experts recommend eating 2-4 hours before intense physical activity, but this timeline can be decreased to 30 minutes if working out in the early morning. Young adults should consume 300-400 nutrient-dense calories before their exercise regimen, focusing on proteins and carbohydrates. Easy pre-workout foods include smoothies and fresh fruits.

The three main macronutrients that support sustained energy levels and physical health are proteins, carbohydrates, and fats. Each plays a unique role in metabolism and energy storage for young adults. Carbohydrates provide the body with glucose, which the body converts into energy for physical activity and essential bodily functions. Proteins, referred to as the building blocks of the body, are required for the structure and function of cells and organs. While fats are often vilified in popular culture, this macronutrient is essential for all cell function. Research suggests that carbohydrates should make up 45-65% of total calories for a college-aged student, while protein should count for 10-35%, and fats should contribute 20-35% to total calories.

The importance of hydration cannot be overstated for the physical health of young adults, especially those who are physically active. Water fuels every cell in the body. Without proper hydration, the body cannot regulate heat, maintain adequate cell functioning or flush toxins. For active young adults, dehydration can lead to brain fog, reduced physical performance, and even fainting. Not only does water play an important role in athletic performance, but hydration is also vital to recovery and injury prevention. Some college-aged athletes reach for nutritional supplements to help improve physical performance— remember that these are not approved by the FDA, so prioritizing hydration and proper nutrition should be the first steps to healthy workouts. If a doctor recommends supplements because of a nutrient deficiency, be sure to grab some from a reputable health-food store.

Metabolism describes two functions that happen simultaneously—the building up and breaking down of energy stores for fuel. Simply put, metabolism is the process by which the body consumes, converts, and uses energy. For a long time, researchers thought that metabolism peaked in young adulthood and then slowly declined; however, recent research suggests that might not be the case. Universal factors, such as sex, free-fat mass, and hormone functioning, seem to present the most compelling influence on resting metabolic rate among people of all age groups.

Numerous trendy diets encourage young adults to make drastic changes to their meals or advertise untested supplements, but research has shown that these diets may offer quick results but do not contribute to long-term health. If young adults want to manage their weight, they should focus on sustainable nutrition choices, such as incorporating more fresh produce and whole grains into their diets. Simple, satisfying swaps like a baked potato instead of French fries or Greek yogurt with granola instead of sugary cereal, offer sustainable changes contributing to healthy weight management.

Healthy weight in young adulthood may predict better health outcomes later in life, as research suggests that college-aged students who were overweight had a higher weight gain trajectory than those with lower BMIs. This group also saw higher numbers of diabetes and cardiovascular disease later in life. While research does not necessarily imply causation, it does suggest that unhealthy habits early in life are correlated with continued nutritional deficiencies and poorer health outcomes.

Young adult women are at a high risk of developing iron deficiency due to regular menstruation. Iron is essential for growth and development, which continues until the age of 25 in most individuals. Unfortunately, up to 35% of American women suffer from a lack of adequate iron levels. The mineral produces hemoglobin and myoglobin, which helps oxygenate the blood and muscles throughout the body. Common symptoms of iron deficiency include extreme fatigue, pale skin, fast heartbeat, dizziness, and headaches.

Young adults can reach for a variety of proteins and fresh produce to increase their iron levels. Red meats, seafood, and poultry are excellent sources of iron and boast a high protein content. Vegetarians may prefer to include foods such as beans, tofu, lentils, or quinoa to get their daily dose of iron. Other iron-rich foods that may appeal to vegetarians or vegans include nuts, seeds, and fortified whole grains.

Iron absorption from plant-based foods can be significantly increased if the mineral is paired with vitamin C. For instance, dieticians suggest having beans in a burrito with colorful bell peppers or serving enriched pasta with fresh tomato sauce. Research shows that consuming just 100 mg of vitamin C can increase iron absorption from a meal by up to 4 times!

As a young adult, it can be difficult to adjust to newfound independence, especially with the added responsibilities that come with college life. This can result in unhealthy eating habits and irregular meal patterns, but with a little knowledge about nutrition, young adults can make a positive impact on their health. Emphasizing the importance of vegetables, fruits, and whole grains while limiting processed foods and sugar intake and incorporating regular exercise into their routine can provide a solid foundation for young adults looking to prioritize healthy living. Having easy items on hand, such as whole fruits or pre-sliced vegetables, makes healthful snacking an attainable goal.

Our busy modern lifestyle can make it difficult to develop healthy habits. According to research, it takes an average of 10 weeks of consistent action to form a new habit successfully. To successfully form a new healthful habit, the study suggests creating a written plan outlining your goals and the steps you need to take to achieve them. Next, you should choose one daily action to modify. It's important to avoid making drastic changes all at once, as this can lead to burnout. Instead, start with something small, such as drinking water with lunch or having a balanced breakfast. Taking small steps towards a healthier lifestyle can make those changes more achievable and sustainable in the long run.

Young adults can benefit from practicing mindful eating to promote healthier eating habits. Mindful eating centers on paying close attention to the sensations of eating rather than eating while distracted by other activities like scrolling on a phone or doing homework. Many college students engage in distracted eating, which can make it difficult to recognize fullness cues and achieve satisfaction. Research shows that mindful eating can lead to a variety of health benefits, including weight loss, improved self-acceptance, and better digestion. So put down those phones and focus on enjoying meals with all the senses for better health outcomes.

Antoine de Saint-Exupéry once said, "A goal without a plan is simply a wish." This could not be more true for healthful eating. Without a solid plan, it's easy to fall back into unhealthy choices or find yourself without nutritious options. Meal planning doesn't have to be overwhelming—pick a few nutrient-dense breakfasts and dinners and repeat them throughout the week. Make enough of the meals to have leftovers for lunch, and voila! You're prepared for a week of nutritious eating. For young adults living in college dorms, taking a look at the dining halls' weekly menus (often posted online) can help students formulate a plan to make well-rounded meal choices throughout the week.

Snacking healthily may be the wellness tip that many young adults need. It's easy to reach for a bag of highly processed chips or crunchy cookies to satisfy afternoon hunger, but regular snacking on high fat-high sugar foods derail health goals. Keeping foods like whole fruits, presliced vegetables, and individually packaged Greek yogurts on hand makes healthy snacking within reach. It's important to remember that all foods can have a place within a balanced diet, so enjoy the chips occasionally, but remember to pair them with a balance of proteins and healthy fats to achieve satiety.

Easy access to social media makes young adults susceptible to unlimited dietary trends. However, research suggests that diet fads are unhelpful at best and harmful at worst. Adhering to popular online dietary trends was associated with poor body image, eating disorders, and unhealthy relationships with food. While diets may sometimes be necessary for healthy weight maintenance and wellness goals, small, sustainable changes produce better outcomes than internet fads.

Cultural and ethical factors play a significant role in the way a young adult perceives food. However, with proper planning and communication, it is possible to manage these factors effectively. Some people may avoid consuming animal products due to ethical concerns related to animal cruelty, while others may refrain from eating meat for religious reasons. The World Wildlife Fund provides useful guidance on adopting a more sustainable diet and discussing with roommates and dining hall staff can help young adults achieve their cultural and ethical eating goals.

Supplements can be a great way to bridge nutritional gaps in young adults. However, it is important to remember that the FDA does not approve supplements for safety or test their effectiveness. If a doctor recommends supplements to address a nutrient deficiency, be sure to purchase from a reputable source.