Content written by The Organic Butler
Becoming an adult means that growth and development are done and dusted, but it sure doesn’t mean that it’s ok to ignore the core principles of healthy eating. The fact that there is no net growth doesn’t mean that the body doesn’t change over time.
Just to put things in perspective, on average day, about 50 to 70 billion cells die in an average adult’s body, meaning these losses have to be promptly replaced. In addition, our bodies also need to keep replacing red blood cell losses, with 2.5 million of those dying every single second as we speak. Clearly, there is a lot of repair work to be done on a constant basis!
And then, there are also routine bodily processes such as digestion, breathing, thermoregulation, walking, talking, thinking, growing muscle in response to exercise and just generally moving the body around. All these processes are extremely energy draining, and in order to function properly, our bodies absolutely require adequate nutrition, providing appropriate kilojoule supplies, macronutrients, vitamins and microelements.
A healthy diet also helps prevent many nutrition-related chronic conditions, including but not limited to type 2 diabetes, some cancers, and cardiovascular disease.
Nutrition basics for adults
Depending on gender, lifestyle and some other factors, recommended average energy intake for adults revolves around 8000-9000 kJ. If your weight remains pretty stable over time, chances are your energy intake is adequate – no need for precise calculations for most people! If unsure, however, have a chat with a health practitioner such as a GP or a qualified dietitian.
There are also established guidelines for most macro- and micronutrients, such as:
- Protein: Women: 45-60g/day; Men: 65-80g/day
- Fat: Should be 30% of total energy intake, that is approximately 70g/day
- Carbohydrate 45-65% of total energy intake (230-310g/day).
- Fibre: 25-30g/day
- Sodium: 920-2300mg/day
- Calcium: approximately 1000 mg/day
It’s also worth noting that the example values above are estimates for healthy average adults – depending on your lifestyle and health, your personal requirements may vary.
The benefits of organic foods
Of course, this little guide to healthy eating would be incomplete without going through some of the amazing benefits of organic foods. Ethically produced without harmful chemicals and pesticides, organics are great for countless reasons, including:
- Freshness. There are no harsh preservatives in sight, so organic food is always produced in smaller batches that actually sell. This means you’re getting fresher foods which are also tightly packed with essential microelements that don’t end up decaying over time!
- No antibiotics, growth hormones or animal by-product feeds found in organic meats. All these harmful practices increase the risk of mad cow disease (BSE), and the use of antibiotics can create antibiotic-resistant strains of bacteria which are extremely hard to treat. Organic meats are so much better for you – and as a bonus, the conditions for the animals are much better, too.
- No genetically modified organisms. The evidence around potential harmful effects of GMOs remains controversial, but it’s only wise to keep away from them until it’s explicitly confirmed that those aren’t harmful.
- More nutrients – for instance, organic dairy is up to 50 percent higher in nutrients such as omega-3 fatty acids compared to conventional counterparts.
Make sure to incorporate wholesome nutritious organic foods into your diet to live a healthier life on a healthier planet!
“But I don’t have time for this…”
If it’s all that clear and simple, how come so many adults don’t make great choices nutrition-wise on a daily basis?
Number one factor here is probably perceived lack of time, which goes hand in hand with the “inconvenience” of cooking from scratch or doing research in order to pick healthier options when shopping or eating out.
Modern hectic lifestyles with long office hours also don’t help much, and in order to squeeze every bit of time out of a busy working day, many individuals choose to skip lunch or survive on snack foods, which is not so great in a long run.
If this sounds familiar, consider trying our simple tips to eat healthy during a busy day! Implementing those steps will only require minimal effort, but we promise that the payoff will be dramatic in terms of energy levels and general health.
- Rule number one – don’t skip breakfast! It’s a vital meal to wake up your body, and your digestive system in particular. Not feeling too hungry? No need for an elaborate full breakfast – but make sure to at least munch on a banana within the first 30 minutes upon waking. This will help prevent cravings throughout the day!
- Convenience is indeed important – but “convenient” doesn’t have to equal “unhealthy”! Prepare meals and nutritious organic snacks in advance, invest in some nice lunch containers – and you’re all set.
- Don’t eat at the desk – it decreases your work productivity and doesn’t let your brain focus on the eating process. This may cause mindless overeating, which won’t do you any good.
- Drink plenty of water. Keep a bottle of water accessible at all times – dehydration tricks you into feeling hungry, as well as causes unpleasant symptoms such as dizziness and headaches.
- Quality is important. Instead of consuming sugary snacks full of empty calories, opt for nutrient-dense meals that will keep you full and satisfied longer.
Taking care of your body by fuelling it with healthy nutritious foods doesn’t have to be difficult! Just figure out your approximate requirements, follow the tips above and include organic produce in your diet – and you will avoid numerous health problems and enjoy life to its fullest.
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