Phone: 01564 33 99 55 Email:
Andrea Bayles Nutritional Therapist
ND, Dip Nutr, Dip Herb, MBANT, MURHP, MCNHC

Good Food Choices for Adulthood

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Choosing a healthy diet during your adult years from 20 to 50 can make all the difference to your health in old age. Healthy eating should be a priority even when eating out and will help to prevent illness, disease and weight gain in the middle years of life.

Those of us between the ages of 20 and 50 usually feel that we are healthy, we rarely need to visit the Doctor and our physical activity isn't essential. However, what you eat and how much you exercise can have a significant impact on your future health. This stage of life is critical to determining your health for the future. Eating lots of sugary, fatty foods now will mean you are sluggish and less inclined to exercise; by eating a well-balanced diet, reducing the amount of alcohol and sugar in your diet, as well as exercising regularly will ensure you will feel better, have more energy and probably live longer in the years ahead.

Do men have different dietary needs to women?

Men have a higher metabolic rate than women and larger muscle mass which means that they need more calories and also certain nutrients especially those involved in releasing energy from food.

An increased muscle mass means there is a higher requirement of protein for maintaining that muscle mass as well as more essential fats. Carbohydrate needs tend to be about the same as for women on a daily basis.

The recommended daily amount of protein for men is 1g of protein per Kg body weight for a sedentary individual, if intensive exercise is part of the daily routine, this amount needs to be increased to 1.5g/2.0g per Kg body weight. Therefore a 12 stone male requires 76g protein per day if he is sedentary and up to 150g protein per day if he is exercising daily.

The protein content of foods can be seen below:

  • 1 hens egg = 8g protein
  • 100g low-fat natural yogurt = 4.8g protein
  • 100g chicken white meat = 30g protein
  • 100g lamb neck fillet = 19g protein
  • 80g sea bass = 19g protein
  • 80g haddock = 21g protein
  • 100g baked beans = 5g protein
  • 100g red lentils (cooked) = 8g protein
  • 100g almonds- 21g protein
  • 100g peanut butter = 22g protein
  • 28g goats cheese = 6g protein
  • 28g gruyere cheese = 8.5g protein

Additional nutrients that are especially important for men are foods containing lycopenes found in tomatoes, watermelon, pink grapefruit they help to lower the risk of prostate and lung cancers.

Vitamin B6. B12 and folate all help to support the cardiovascular system reducing the rsiks of cardiovascular disease.

Selenium and Vitamins C and E are antioxidants necessary for normal fertility in men as well as Zinc which also improves male fertility.

Women's requirements during adulthood are similar to those of men, but usually require less protein intake due to lower body weight and lower levels of intense exercise.

The allowance of 1g protein per Kg body weight is the ideal for women, however on days when there is significant increase in exercise then this should be increased to 1.5g per Kg.

For women during pregnancy extra calories and nutrients are required especially the B vitamin folate prior to conception and in early pregnancy to prevent neural tube defects.

Women also require higher intakes of iron for the blood lost during menstruation to ensure that they do not risk becoming iron-deficient.

Folate, calcium and iron are essential nutrients for adult women up to their middle age and can be found in green vegetables such as cabbage and spinach, pulses such as chick peas, lentils and kidney beans, fish and for iron lean sources of red meat, soya beans and kidney beans.

Do you find it easy to make good food choices? Do you find the constant "news" about healthy eating baffling and overwhelming?  Maybe you are just too busy to cook healthy meals everyday? 

Call us on 01564 33 99 55 to find out more about our Nutritional Styling programme which is designed to ensure you make the best choices for you and your lifestyle.


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  • "Natural Solutions helped me with allergy and intolerance tests. I was found to have a cat allergy and intolerance to dairy and wheat.  I have made good progress with the dairy intolerance.  I now enjoy almond milk as an alternative.  However, I am having to wait for matters to take their natural course with regard to the cat, however, who although frail and elderly is still with us!   "Alan