Adulthood is perhaps the most active and productive stage of human life. You require the peak amount of energy and balance multiple actions and changes in life

Key nutrients needed

  • Protein: Although there is not much growth at this stage, Protein intake is important to repair and replace your workout hardworking tissues.
  • Calcium: Required to support the peak bone mass and prevent onset of osteoporosis.
  • Iron: The demand is more in women as they are in their reproductive stage, along with menstrual loss, blood loss during childbirth must be replaced to prevent anemia
  • Antioxidants: Vitamin A, C & E are required to fight out the harmful effects of oxidative stress
  • Dietary fiber: Must be consciously included to have a healthy digestive system

Tips for a healthy Lifestyle

  • Eat balanced diet and include variety of foods
  • Eat on time & do not skip any meals
  • Include good fats from nuts, seeds avoid more of saturated and trans fats.
  • Drink adequate amount of water.
  • Engage in moderate physical activity.
  • Maintain a healthy body weight
  • Get adequate quantity and quality of sleep
  • Eat limited amounts of sodium/salt & sugar.



  • Srilakshmi, B. (2002). Dietetics (Revised. New age international publication).
  • Dietary Guidelines for Indian- A Manual; ICMR, National Institute of Nutrition.
  • Healthy Diet- WHO