Enjoy Eating: Developing Healthy Nutritional Patterns for Adults 18-42
Are you a young adult looking to develop healthy eating habits that will support your mind and body well-being for years to come? Or perhaps you’re a parent, grandparent, or guardian seeking to guide your loved ones aged 18-42 in making nutritious choices. This blog post is here to help, offering a curated list of resources to empower you on your journey towards lifelong health.
Recommended Books
- The Blue Zones Kitchen: 100 Recipes to Live to 100 by Dan Buettner – Discover recipes and lifestyle tips from the world’s longest-lived cultures to promote longevity and well-being. [LINK to Audiobook/Hardcopy]
- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear – Learn practical strategies for cultivating lasting dietary patterns and lifestyle changes. [LINK to Audiobook/Hardcopy]
- The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss – Explore unconventional, evidence-based approaches to optimize health and fitness. [LINK to Audiobook/Hardcopy]
- The Whole30: The 30-Day Guide to Total Health and Food Freedom by Melissa Hartwig Urban and Dallas Hartwig – Embark on a 30-day reset program to eliminate inflammatory foods and foster a healthy relationship with food. [LINK to Audiobook/Hardcopy]
- Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere – Discover the connection between nutrition and cognitive function to support brain health and overall vitality. [LINK to Audiobook/Hardcopy]
- Food Rules: An Eater’s Manual by Michael Pollan – Follow simple guidelines for healthy eating to adopt mindful and sustainable dietary habits. [LINK to Audiobook/Hardcopy]
- The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain by Steven R. Gundry, MD – Uncover potential dietary pitfalls and make informed choices to prevent chronic disease. [LINK to Audiobook/Hardcopy]
Recommended Supplements
- Vitamin D (1000-2000 IU daily): Essential for bone health, immune function, and may reduce the risk of chronic diseases. [LINK]
- Omega-3 Fatty Acids (1-3 grams daily): Supports cardiovascular health, brain function, and reduces inflammation. [LINK]
- Probiotics (10-20 billion CFUs daily): Supports gut health, enhances immune function, and may improve mental health. [LINK]
- Magnesium (310-420 mg daily): Important for muscle function, nerve transmission, and cardiovascular health. [LINK]
- B Vitamins (B6: 1.3-2 mg, B12: 2.4 mcg, Folate: 400 mcg daily): Vital for energy production, brain health, and cardiovascular function. [LINK]
- Calcium (1000-1200 mg daily): Essential for maintaining bone density and preventing osteoporosis. [LINK]
- Vitamin C (75-90 mg daily): Supports immune function, skin health, and acts as an antioxidant. [LINK]
- Field of Greens Superfood Powder: A Plant-Based Mix Supporting Gut Health, Immunity [LINK]
- Balance of Nature Fruits & Veggies: Whole Food Supplement with Superfood Fruits and Vegetables [LINK]
Helpful Websites
- ChooseMyPlate.gov: Offers practical dietary guidance and personalized meal plans to support adopting lifelong nutritious eating patterns. [LINK]
- Harvard Health Blog – Nutrition: Provides evidence-based articles and expert insights on nutrition and healthy eating habits. [LINK]
- Nutrition.gov: Offers comprehensive resources, including dietary guidelines and meal planning tools, to foster healthy nutritional patterns. [LINK]
- Mayo Clinic – Nutrition and Healthy Eating: Delivers trustworthy information and practical advice to support developing and maintaining healthy eating habits. [LINK]
- The Nutrition Source – Harvard T.H. Chan School of Public Health: Provides science-based nutrition information, healthy recipes, and guidance on building balanced meals. [LINK]
- Center for Science in the Public Interest (CSPI): Offers research-based resources and consumer guides to navigate food choices and promote lifelong health through informed dietary decisions. [LINK]
- American Heart Association – Healthy Eating: Provides practical tips, healthy recipes, and educational resources to encourage heart-healthy eating habits. [LINK]
Insightful TED Talks
- How to live to be 100+ by Dan Buettner – Shares insights from the world’s longest-lived communities to help adopt healthy eating and lifestyle habits. [LINK]
- What’s wrong with what we eat by Mark Bittman – Critiques modern dietary habits and promotes healthier alternatives. [LINK]
- The surprisingly dramatic role of nutrition in mental health by Julia Rucklidge – Highlights the link between diet and mental health. [LINK]
- Why dieting doesn’t usually work by Sandra Aamodt – Explains the science behind dieting and advocates for mindful eating. [LINK]
- Can we eat to starve cancer? by William Li – Discusses the role of anti-angiogenic foods in cancer prevention. [LINK]
- The food we were born to eat by John McDougall – Advocates for a plant-based diet and discusses its health benefits. [LINK]
- One more reason to get a good night’s sleep by Jeff Iliff – Explores the connection between sleep and brain health. [LINK]
By incorporating the insights from these resources, you can take proactive steps towards developing and maintaining healthy eating habits that will support your mind and body well-being for years to come. Remember, the journey to lifelong health is an ongoing process, so be patient with yourself and celebrate the small victories along the way.