The Busy Adult’s Guide to Healthy Eating: Simple Tips for Everyday Nutrition

As adults, you'd think eating healthy would be second nature by now. After all, we've heard the advice countless times. But in reality, between early mornings, rush hour traffic, back-to-back meetings, family responsibilities (hello, kids and aging parents), and a never-ending to-do list, nutrition often falls to the bottom of our priorities.

The catch? As we age, deprioritizing our health begins to take a toll – low energy, body aches, brain fog, and a heightened risk of chronic illness become all too familiar. The good news? It’s never too late to make better choices. So, how do you keep your body properly fueled when life feels like a constant sprint?

First things first: Keep It Simple

With all the conflicting advice online, eating healthy can feel overwhelming. But the fundamentals haven’t changed much over the decades. Go back to basics, and you’ll already be ahead of the game:

• Eat more fruits and vegetables – these are high in micronutrients (vitamins A, C, K, folate, potassium) and antioxidants, and support immune and cellular health.
• Choose whole grains – brown rice, oats, quinoa, and whole wheat provide complex carbohydrates and insoluble fibre, which help regulate blood sugar and improve digestion.
• Balance your dairy intake – low-fat milk, yoghurt, and cheese offer calcium, phosphorus, and vitamin D to support bone health. When consumed in moderation, full-fat options can still have a place depending on your needs.
• Opt for lean protein sources – to support tissue repair, hormone production, and immune function. Reduce processed foods and added sugars, which increase inflammation.
• Watch your portion sizes – portion control helps maintain a healthy energy balance, reducing the risk of overweight and obesity.

Stick to these principles and you’re well on your way to a lifestyle that supports long-term health and lowers your risk of disease.

Do You Even Protein?

It’s a funny line from the fitness world, but for adults, it’s a serious question. Protein is essential – not just for bodybuilders, but for anyone hoping to maintain strength, energy, and function as they age.

According to Harvard Health, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. But that’s just to meet the minimum requirements. As we get older, our bodies become less efficient at processing protein, meaning we may need even more to maintain muscle mass, bone strength, and metabolic health.

And no, that doesn’t mean doubling down on red meat. In fact, it’s best to limit it. The World Cancer Research Fund recommends keeping red and processed meat consumption to about 340–510 grams per week to reduce risk of disease.

Try these lean, but high-protein alternatives instead:

• Eggs
• Chicken
• Cottage cheese
• Beans
• Fish
• Tofu

Don’t Forget the Fibre

Dietary fibre often gets overshadowed by protein, but it’s just as vital – especially in today’s world, where chronic disease rates are rising due to poor diet and sedentary lifestyles.

Diets low in fibre and high in unhealthy foods are driving a troubling trend. Recent studies reveal that young adults are increasingly at risk for conditions like colorectal cancer, directly linked to inadequate fibre intake and inactive habits.

The solution? Eating whole, fibre-rich foods like:

• Fruits: Apples, pears, oranges, figs, kiwis – with the skin on! Yes, even kiwis. Research shows eating them with the skin on increases the fibre content by 50%.
• Legumes: Lentils, chickpeas, kidney beans, black beans, and low sugar baked beans.
• Vegetables: Green peas, broccoli, carrots, sweet potatoes (with skin), kale, spinach.
• Whole grains: Rolled or steel-cut oats, brown rice, bran flakes, quinoa, whole wheat bread or pasta, and unsalted, air-popped popcorn.

For even more fibre-rich foods that bring protein, iron, magnesium, and other nutrients to the table, take a look at our article on The Future 50 Foods – a global initiative celebrating key ingredients that are good for you and the planet.

Prep smarter, not harder

Healthy eating doesn’t have to be complicated or time-consuming. A little planning can go a long way – even on your busiest days.

On-the-Go Breakfast Idea: Greek Yoghurt Cups

• Portion out plain Greek yoghurt into containers for the week.
• Add homemade, stewed green apples with cinnamon for gut-friendly sweetness.
• Top it off in the morning with granola or bran flakes. If using store-bought granola, check for low sugar and high dietary fibre content. Or make your own with oats, nuts, seeds, and a few dark chocolate chips.

Fast, fuss-free lunch: Tuna & Avo Fishcakes

• Mix a can of tuna, one whole egg, and half a mashed avocado in a bowl.
• Add chopped veggies like green, yellow, and red peppers for colour and crunch.
• Season with salt and pepper to taste.
• Spoon mixture into a heated, non-stick pan sprayed with cooking spray.
• Cook for a few minutes on each side until golden brown.
• Store in an airtight container and enjoy hot or cold with a side salad

High-Fibre, Meat-Free Dinner: Three-Bean Chilli

• Make a one-pot chilli using black beans, kidney beans, and cannellini beans.
• Serve it with couscous, made in bulk and flavoured with your favourite Knorr stock cube.
• Elevate it with a sprinkle of cheese, a dollop of cottage cheese, and avocado slices for healthy fats.

Smart Swap: Smooth, low-fat cottage cheese is your best friend when trying to incorporate more protein into your meals. Use it for toppings, like the three-bean chilli or on top of jacket potatoes, in dips, to thicken pasta sauces, mixed into your scrambled eggs, or blitzed into smoothies.

Need more nutrient-dense recipe ideas for your weekly meal prepping? Explore: What’s For Dinner – Recipes

Final Thoughts

Healthy eating doesn’t require perfection – it just takes a bit of prep and a return to the basics. As adults, we just need to fuel our bodies with simple, nourishing foods, and we’ll be better equipped to handle everything else on our plate.