Adults (19 to 64 years old)

At this stage of the lifecycle growth has stopped, but there are still complex dietary needs that must be met.


Adults exercising at the gym

Unsaturated fats – Omega 3 and Omega 6 – are essential in order to help lower blood cholesterol.

Saturated fats should be limited in order to help reduce the risk of cardiovascular disease (CVD) and becoming overweight or obese.


Starchy (complex) carbohydrates of the wholegrain variety should be consumed. These will provide energy and fibre.


This provision of fibre is important. The recommended daily amount is 30g. It promotes a healthy gut, prevents constipation and reduces the risk of bowel related disorders such as cancer.

Also, adults are at risk of CVD. A diet rich in fibre reduces this risk.


Protein is no longer required for growth, but is still needed for maintenance of body cells and tissues.

Vitamin C

Vitamin C is required for a number of reasons.

  • To provide a healthy immune system: it helps protect adults from illness – for example colds or flus during the winter months.
  • As an antioxidant: it helps protect adults from cancers and CVD.
  • To aid iron absorption: it is important to help absorb iron into the body, particularly with females.


Vitamin A, vitamin C and vitamin E are all antioxidants.

An adult's intake of these should be high in order to protect the body from different forms of cancer and CVD.