Adults

Eating Guidelines for Adults (19-50 Years)

• Variety of Foods:
  • Adults should consume a variety of foods daily, following the food pyramid.

• Key Nutrients for Adults:
  • Protein:
  • HBV (High Biological Value) protein is essential for the repair and renewal of body cells.
  • Found in meat, fish, eggs, and dairy.
  • Carbohydrates:
  • The amount required depends on activity levels.
  • Include high-fibre options like wholegrain bread and brown rice to prevent constipation and other bowel conditions.

• Calcium:
• Important for bone health and preventing osteoporosis in later life.
• Women, in particular, need to ensure adequate calcium intake.
• Iron:
• Necessary to prevent anaemia.
• Found in red meat, leafy greens, and fortified cereals.
• Vitamin C:
• Supports general health and aids the absorption of iron.
• Found in fruits like oranges, kiwis, and strawberries.
• Vitamin D:
• Helps the body absorb calcium.
• Found in fortified cereals, oily fish, and sunlight exposure.
• Maintaining a Healthy Weight:
  • Include vegetables, salad, and fruit, which are filling but low in calories.
• Limiting Unhealthy Foods:
  • Avoid foods high in fat, sugar, and salt, as these contribute to obesity and coronary heart disease.

• Salt Intake:
  • Consume no more than 6 g of salt per day to reduce the risk of high blood pressure and strokes.
• Alcohol Consumption:
  • If consumed, follow these guidelines:
  • Women: Limit to 11 standard drinks per week.
  • Men: Limit to 17 standard drinks per week.
  • Example of a standard drink:
  • One small glass of wine, half a pint of lager or beer, or one standard measure of spirits.

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Key Takeaway

Adults should focus on a balanced diet rich in proteins, fibre, calcium, and vitamins to maintain overall health and prevent long-term diseases. Limiting unhealthy foods and staying within recommended salt and alcohol intake levels is crucial for long-term well-being.