Recommended Daily Amount of Protein, Vegetables, and Fruit MEN Protein Vegetables Fruit 19-30 yrs 6.5 to 7 ounces 2 to 2.5 cups 2 to 2.5 cups 31-59 yrs 6 to 7 ounces 2 to 2.5 cups 2 to 2.5 cups 60+ yrs 5.5 to 6.5 ounces 2 cups 2 cups WOMEN Protein Vegetables Fruit 19-30 […]
If this is the first time exercising, start with light exercises such as walking, yoga, bodyweight training, or lightweight training. Increasing exercise intensity over time, such as HIIT, running and lifting heavy weights.
Implementing exercise will help to increase muscle mass. The increase in muscle mass will increase the body’s basal metabolic rate.
Balanced meals
Implementing vegetables, fruits, and a form of protein each day, as well as decreasing the amounts of processed foods.
Recommended Daily Amount of Protein, Vegetables, and Fruit
MEN
Protein
Vegetables
Fruit
19-30 yrs
6.5 to 7 ounces
2 to 2.5 cups
2 to 2.5 cups
31-59 yrs
6 to 7 ounces
2 to 2.5 cups
2 to 2.5 cups
60+ yrs
5.5 to 6.5 ounces
2 cups
2 cups
WOMEN
Protein
Vegetables
Fruit
19-30 yrs
5 to 6.5 ounces
1.5 to 2 cups
1.5 to 2 cups
31-59 yrs
5 to 6 ounces
1.5 to 2 cups
1.5 to 2 cups
60+ yrs
5 to 6 ounces
1.5 to 2 cups
1.5 to 2 cups
Recommended Daily Amount of Protein, Vegetables, and Fruit
Water intake
The recommended amount for women: is 11.5 cups/per day
The recommended amount for men: is 15.5 cups/per day
When increased water intake is needed: exercise, pregnancy, breastfeeding, environment. The environment is important because the more you sweat, the higher the altitude and the more water you will need.
Sleep
It is recommended that adults 18 to 64 years old should have 7-9 hours of sleep per night. It is recommended that adults 65 years or older should have 7-8 hours of sleep per night.
Vitamin B3 is required for many metabolic pathways occurring in the body. These pathways are important for energy production and the metabolism of substances within the body. The metabolism of glucose is through the pathway called glycolysis. Glycolysis utilizes B3 in many of its enzymatic reactions.
After utilizing Vitamin B3 in glycolysis, the product of glycolysis is sent to the TCA cycle, and then the electron transport chain is utilized. This cascade of pathways results in the production of energy.
Resources
Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
Yang Y, Sauve AA. NAD(+) metabolism: Bioenergetics, signaling, and manipulation for therapy. Biochim Biophys Acta. 2016;1864(12):1787-1800. doi:10.1016/j.bbapap.2016.06.014
Dr. Linda Khoshaba is the Leading Integrative Health and Hormone Doctor in Scottsdale, Arizona. She has extensive experience working in the field as a Hormone Specialist and Natural Endocrinologist.
7500 E. Pinnacle Peak Rd. Suite A 109 Scottsdale, AZ 85255
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