Question

the steps for balanced diet for a adult female having a sedentary lifestyle and belonging to socio economic group

Answer 1

People who are sedentary require fewer calories and protein each day than active individuals. However, if you’re sedentary, you still need proper nutrition to prevent malnutrition and avoid gaining excess body weight. The U.S. Department of Health and Human Services recommends that adults engage in at least 2.5 hours of exercise each week. People who are unable to exercise for health reasons can still maintain a healthy body weight with a proper diet.

Calories

Sedentary women require fewer calories than sedentary men. The U.S. Department of Agriculture notes that sedentary women require 1,600 to 2,000 calories per day and that sedentary men require 2,000 to 2,600 to maintain a healthy body weight. Older adults generally require fewer calories than younger adults, especially adults older than age 50. Sedentary adults who are overweight should reduce their daily calorie intake by 500 to 1,000 per day to lose about 1 to 2 pounds per week. Diets containing 1,200 to 1,600 calories per day are often effective for weight loss.

Protein

Although sedentary adults require less protein than active adults, they should still consume at least the Institute of Medicine’s recommended dietary allowance for protein. Protein RDAs for adults are 46 grams for women 56 grams for men and 71 grams of protein per day for pregnant and nursing women. Sedentary elderly adults have the same protein RDA as sedentary younger adults; however, some studies indicate that elderly people should consume more protein than the current RDA to help reduce loss of lean muscle associated with aging. One review published in a 2009 edition of the “Journal of the American Geriatrics Society” concluded that elderly people should consume 1.0 to 1.2 grams of protein per kilogram, or about 0.45 to 0.55 grams of protein per pound of body weight each day.

1,800-Calorie Meal Plan

Meal plans containing 1,800 calories per day are often appropriate for sedentary women ages 19 to 50. A USDA sample 1,800-calorie meal plan contains 2.5 cups of vegetables; 1.5 cups of fruits; 6 ounces of grains; 5 ounces of high-protein foods such as meats, seafood, poultry, eggs and soy products; 3 cups of dairy foods; 5 teaspoons of oils; and 161 extra calories each day. When choosing oils, pick healthy, monounsaturated fats such as olive oil and oils high in omega-3 fatty acids, such as canola oil, fish oil, soybean oil and flaxseed oil. Nuts, seeds, avocados and olives may be substituted for oils. When choosing dairy foods, pick low-fat milk, low-fat yogurt, reduced-fat cheese, low-fat cottage cheese, soy milk or soy yogurt.

2,400-Calorie Meal Plan

Meal plans containing 2,400 calories per day are often appropriate for sedentary men ages 19 to 50. A USDA sample 2,400-calorie meal plan contains 3 cups of vegetables; 2 cups of fruits; 8 ounces of grains; 6.5 ounces of high-protein foods such as meats, seafood, poultry, eggs and soy products; 3 cups of dairy foods; 7 teaspoons of oils; and 330 extra calories each day. When choosing grains, pick mainly whole grains, such as whole-grain bread, brown rice, whole-grain pasta, high-fiber breakfast cereal, oatmeal and quinoa. One portion, or 1 ounce, of grains includes one slice of bread, 1 cup of ready-to-eat breakfast cereal or 1/2 cup of cooked cereal, rice or pasta.

Answer 2

Being sedentary is the least healthful means to live, Trauma, sickness, healing or bed rest for high-risk reproduction can sideline you when you don't actually require to be benched. The steps for a balanced diet for an adult female having a sedentary lifestyle area s follows;

1. Focus on Fruits and Vegetables

Fruits and vegetables are the solutions to healthful sedentary nutrition because they're prepared with nourishment while also being very moderate in calories. Most fruits and vegetables are great in fiber, which holds the feeling of satisfied.

2. Pick the Perfect Proteins

Even if you're not training for the exercises, your muscles, however, require protein. Prefer lean protein such as turkey, lean cuts of beef, seafood, and chicken. Grilling or broiling is the salubrious process to cook meats and fish.

To minimize the risk of water retention, avoid seasoning if you can. Lemon juice pairs up with everything and supplements a bit of vitamin C. Cinnamon and honey liven up maximum breakfast cereals.