5 Essential Tips for Eating and Drinking as a Human

In the realm of survival and human adaptability, there exists a fundamental need: the ability to consume sustenance. Food and water, the building blocks of life, fuel our bodies and sustain our very existence. Once Human: How to Eat and Drink delves into the essential art of nourishment, providing invaluable guidance for those seeking to survive in extreme environments or simply navigate the culinary landscape of everyday life. This comprehensive guide empowers individuals with the knowledge and skills necessary to sustain themselves and thrive in any situation.

Whether traversing unforgiving wilderness or navigating the complexities of modern sustenance, this indispensable resource offers a wealth of practical insights. From foraging for edible plants and animals to purifying water and preparing nutritious meals, Once Human: How to Eat and Drink leaves no stone unturned. Drawing upon ancient wisdom and cutting-edge scientific research, this invaluable guide provides a comprehensive overview of the fundamentals of human nutrition, empowering individuals to make informed decisions about their food and water intake.

Within these pages, readers will discover: The art of foraging for edible plants and animals, including identification tips, nutritional content, and potential hazards. Essential water purification techniques, ranging from boiling and filtration to distillation and solar disinfection. Comprehensive cooking methods, encompassing fire-building, grilling, baking, and preserving techniques for long-term storage. Nutritional considerations for diverse environments and individual needs, ensuring optimal health and vitality. By embracing the wisdom and practical guidance contained within Once Human: How to Eat and Drink, individuals can unlock the ability to nourish themselves and thrive in any environment.

Essential Nutrients for Life

Macronutrients

Macronutrients are the nutrients that our bodies need in large amounts to provide energy and build and repair tissues. The three main macronutrients are carbohydrates, proteins, and fats. Carbohydrates are the body’s main source of energy. They are found in foods such as bread, pasta, rice, fruits, and vegetables. Proteins are used to build and repair tissues. They are found in foods such as meat, fish, poultry, eggs, and dairy products. Fats are used to store energy and protect organs. They are found in foods such as butter, oil, nuts, and seeds.

Micronutrients

Micronutrients are the nutrients that our bodies need in smaller amounts. They include vitamins and minerals. Vitamins are essential for a variety of bodily functions, such as energy production, immune function, and blood clotting. Minerals are also essential for a variety of bodily functions, such as bone health, muscle function, and nerve function.

Water

Water is an essential nutrient that our bodies need to survive. It makes up about 60% of our body weight and is involved in a variety of bodily functions, such as temperature regulation, nutrient transport, and waste removal. We need to drink water throughout the day to stay hydrated.

Macronutrient	Function	Sources
Carbohydrates	Provides energy	Bread, pasta, rice, fruits, vegetables
Proteins	Builds and repairs tissues	Meat, fish, poultry, eggs, dairy products
Fats	Stores energy and protects organs	Butter, oil, nuts, seeds

Understanding Caloric Needs

Determining your caloric needs is crucial for maintaining a healthy weight and optimizing overall health. Several factors influence your daily calorie requirements, including:

Age: Calorie needs generally decrease with age as metabolism slows down.
Height: Taller individuals typically require more calories to maintain a healthy weight.
Weight: Heavier individuals require more calories than lighter individuals.
Activity level: Individuals who engage in regular physical activity have higher calorie needs.
Gender: Men typically have higher caloric needs than women due to larger muscle mass.

Calculating Calorie Needs

There are several methods to calculate your caloric needs. One common approach is the Harris-Benedict Formula:

For men:
BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
For women:
BMR = 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)

Your BMR (Basal Metabolic Rate) represents the number of calories your body needs at rest. To adjust for your activity level, multiply your BMR by the appropriate factor:

Activity level:	Factor:
Sedentary (little or no exercise)	1.2
Lightly active (light exercise 1-3 days/week)	1.375
Moderately active (moderate exercise 3-5 days/week)	1.55
Very active (hard exercise 6-7 days/week)	1.725
Extra active (very hard exercise daily)	1.90

Hydration for Optimal Health

Staying hydrated is essential for optimal health. Water makes up 60% of our body weight and is involved in numerous vital functions, including transporting nutrients, regulating body temperature, and flushing out waste products.

Importance of Adequate Hydration

Proper hydration supports various bodily processes, including:

Cognitive function: Dehydration can impair concentration, memory, and mood.
Physical performance: Even mild dehydration can reduce endurance and strength.
Digestive health: Water helps move food through the digestive tract and prevent constipation.

Recommended Fluid Intake

The recommended daily fluid intake varies based on age, activity level, and other factors. However, a general guideline is to drink eight 8-ounce glasses of water per day.

Here is a table summarizing the recommended daily fluid intake for different age groups:

Age Group	Recommended Fluid Intake
Children (4-8 years)	5 cups (40 ounces)
Children (9-13 years)	7 cups (56 ounces)
Adolescents (14-18 years)	8-10 cups (64-80 ounces)
Adults	8 cups (64 ounces)

Note that these are just general guidelines. Consult with a healthcare professional for personalized recommendations.

Balanced Diet for Everyday Living

Maintaining a balanced diet is crucial for overall health and well-being. It involves consuming a variety of nutrient-rich foods from all food groups to ensure that the body receives the essential vitamins, minerals, and nutrients it needs to function properly.

Food Group	Recommended Servings
Fruits	2-4 servings
Vegetables	2-4 servings
Protein	2-3 servings
Whole Grains	6-8 servings
Dairy	2-3 servings
Healthy Fats	2-3 servings

4. The Importance of Eating Regular Meals

Eating regular meals throughout the day is essential for maintaining stable blood sugar levels, preventing overeating, and boosting energy levels. Skipping meals can lead to cravings, fatigue, and difficulty concentrating. It also slows down metabolism and makes it more difficult to lose weight.

Aim to eat breakfast within an hour of waking up, lunch around midday, and dinner in the evening. Include healthy snacks in between meals if needed to avoid hunger and maintain energy levels.

Regular meals also help regulate the body’s circadian rhythm, which controls sleep-wake cycles. Eating late at night can interfere with sleep quality, so it’s best to avoid large meals close to bedtime.

Mindful Eating

Mindful eating involves paying attention to the present moment and your sensory experiences while eating. This includes noticing the taste, texture, smell, and appearance of your food, as well as your physical and emotional responses to it. By practicing mindful eating, you can become more aware of your hunger and fullness cues, which can help you make healthier choices and eat more intuitively.

Intuitive Choices

Intuitive eating is a non-diet approach to eating that focuses on listening to your body’s internal cues to guide your food choices. This means eating when you’re hungry and stopping when you’re full, without restricting or labeling foods as “good” or “bad.” Intuitive eating also involves being aware of your emotional and environmental triggers for eating and learning to manage them in a healthy way.

5 Principles of Intuitive Eating

Principle	Description
Reject the Diet Mentality	Challenge the idea that you need to follow a specific diet to be healthy or lose weight.
Honor Your Hunger	Listen to your body’s physical cues of hunger and eat when you’re truly hungry.
Make Peace with Food	Allow yourself to eat all foods without guilt or shame, and focus on the pleasure and nourishment they provide.
Respect Your Body	Accept and respect your body’s size and shape, without comparing yourself to others or striving for an unrealistic ideal.
Discover the Joy of Mindful Eating	Pay attention to your senses and emotions while eating, and enjoy the experience without distraction.

Safety Considerations in Food and Drink

Hygiene and Sanitation

Maintaining proper hygiene is crucial to prevent foodborne illnesses. Always wash your hands thoroughly before handling or consuming food and drink. Regularly clean and disinfect surfaces where food is prepared or stored.

Safe Handling Practices

Handle food properly to avoid contamination. Separate raw and cooked foods, use clean utensils, and store perishable items at appropriate temperatures.

Water Safety

Ensure that drinking water is safe by boiling it, filtering it, or using purification tablets. Avoid drinking untreated water from unfamiliar sources.

Spoiled or Contaminated Food

Discard any food or drink that shows signs of spoilage, such as mold, discoloration, or an off odor. Avoid consuming food or drink that has been exposed to excessive heat or prolonged storage.

Food Allergies

Be aware of any food allergies and carefully check food labels. Inform others about your allergies and avoid consuming foods that trigger reactions.

Other Considerations

Item	Recommended Action
Local Customs	Be respectful of local food and drink customs and avoid consuming items that may be considered offensive or unacceptable.
Medication Interactions	Consult with a healthcare professional about any potential interactions between food or drink and medications you are taking.
Cultural Sensitivity	Be considerate of cultural differences in food and drink preferences. Avoid making assumptions or imposing your own dietary habits on others.

Preparing Nourishing Meals

Nourishing meals provide essential nutrients for optimal health and well-being. Here are some tips for preparing nutritious and satisfying meals:

1. Plan Ahead

Planning your meals in advance can save time and help you make healthier choices. Allocate specific times for grocery shopping and meal preparation.

2. Include a Variety of Foods

Variety is key to a balanced diet. Include fruits, vegetables, whole grains, lean protein, and healthy fats in every meal.

3. Pay Attention to Portion Sizes

Monitor your portion sizes to avoid overeating. Measure ingredients using measuring cups and spoons, and refer to serving size guidelines on food labels.

4. Emphasize Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber. Aim for at least five servings per day.

5. Choose Lean Protein

Protein is essential for building and repairing tissues. Opt for lean protein sources such as fish, poultry, beans, lentils, and tofu.

6. Incorporate Healthy Fats

Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, provide energy and support hormone production.

7. Limit Processed Foods and Sugary Drinks

Processed foods and sugary drinks are often high in calories, unhealthy fats, and added sugars. Limit their consumption to maintain a healthy weight and reduce the risk of chronic diseases.

Food Group	Examples
Fruits	Berries, bananas, apples, oranges
Vegetables	Spinach, carrots, broccoli, tomatoes
Whole grains	Brown rice, quinoa, oatmeal, whole-wheat bread
Lean protein	Grilled chicken, salmon, tofu, beans
Healthy fats	Avocados, nuts, seeds, olive oil

Joyful and Sustainable Eating

Nourishing our bodies and the planet go hand in hand. Here’s how to embrace a joyful and sustainable approach to eating and drinking:

1. Cook More Meals at Home

Home-cooked meals reduce processed food consumption and promote healthier choices.

2. Grow Your Own Food

Gardening provides fresh, organic produce and reduces transportation emissions.

3. Reduce Food Waste

Plan meals, store food properly, and compost leftovers to minimize waste.

4. Choose Plant-Based Foods

Meat production has a significant environmental impact. Focus on fruits, vegetables, and whole grains.

5. Support Local Farmers

Buying produce from local farmers supports the community, reduces transportation, and ensures freshness.

6. Eat Seasonally

Consuming produce in season minimizes food miles and supports biodiversity.

7. Drink Tap Water

Tap water is a sustainable alternative to bottled water, reducing plastic waste and transportation emissions.

8. Mindful Eating Practices

Pay attention to your hunger cues, eat slowly, and engage in mindful eating exercises to promote a healthy relationship with food and reduce overeating.

Mindful Eating Tips
Listen to your body’s hunger and fullness signals
Eat without distractions
Focus on the textures, flavors, and aromas of your food
Take time to chew thoroughly
Practice gratitude for your meal

9. Consider Food Packaging

Choose products with reusable or recyclable packaging to minimize environmental impact.

10. Advocate for Sustainable Food Policies

Support organizations and initiatives that promote sustainable food systems.

Navigating Dietary Restrictions and Allergies

Understanding Your Individual Needs

Dietary restrictions and allergies can significantly impact one’s ability to eat and drink. Familiarize yourself with your unique needs by consulting with a healthcare professional or registered dietitian. They can help you identify specific triggers and develop personalized dietary guidelines.

Common Allergens and Triggers

Some of the most prevalent allergens include peanuts, tree nuts, shellfish, milk, eggs, soy, wheat, and gluten. These substances can cause reactions ranging from mild discomfort to severe anaphylaxis. Understanding common triggers allows you to avoid potentially harmful foods.

Reading Food Labels Meticulously

Food labels provide valuable information about ingredients and allergens. Always thoroughly read labels, paying attention to both the ingredients list and any allergen warnings. If you have a severe allergy, consider carrying an epinephrine auto-injector for emergency use.

Dining Out with Dietary Restrictions

Communicating your dietary needs to restaurants is crucial. Inform the staff about your allergies or restrictions, and ask about cross-contamination risks. Consider bringing your own food or snacks if you have specific dietary requirements that may not be easily accommodated.

Substitutions and Alternatives

Understanding food substitutions and alternatives can empower you to enjoy meals without compromising your health. For example, almond milk can replace dairy milk, while gluten-free bread can serve as an alternative to traditional wheat-based options.

Managing Food Cross-Contamination

Cross-contamination occurs when allergens are transferred from one food to another. It can happen during food preparation, storage, or handling. Be aware of cross-contamination risks and take precautions to prevent it, such as using separate utensils and surfaces for foods with allergies.

Traveling with Dietary Restrictions

Planning for dietary restrictions while traveling can be challenging. Research restaurants and food options in advance, and consider packing your own food if necessary. Inform airline and travel operators about your dietary needs, and be prepared to advocate for your well-being throughout your journey.

Dining with Friends and Family

Navigating social situations with dietary restrictions can be daunting. Be open and honest with friends and family about your needs, and suggest inclusive dining options that accommodate everyone. Avoid feeling obligated to eat foods that trigger your allergies or restrictions.

Emotional Support and Advocacy

Managing dietary restrictions and allergies can be emotionally challenging. Surround yourself with supportive friends, family, and healthcare professionals who understand your needs. Join support groups or online communities to connect with others who have similar experiences. Remember that you are not alone and have the right to advocate for your health and well-being.

The Role of Hydration in Well-Being

Maintaining proper hydration is crucial for overall well-being and optimal bodily functions. Water constitutes a significant portion of our bodies and plays a vital role in various physiological processes, including:

Transporting nutrients and oxygen to cells
Regulating body temperature
Lubricating joints and organs
Protecting tissues and organs
Flushing out waste products

Dehydration and Its Consequences

When the body does not have sufficient water, it can lead to dehydration, which can manifest in various symptoms, including:

Fatigue
Headaches
Dizziness
Muscle cramps
Constipation
Reduced urine output

Daily Water Intake Recommendations

The amount of water an individual needs each day varies depending on factors such as activity level, climate, and overall health. However, the following general guidelines provide a starting point:

Age	Recommended Daily Water Intake (mL)*
4-8 years	1,200-1,700
9-13 years	1,500-2,100
14-18 years	2,100-3,300
19-50 years	3,000-3,700
51+ years	2,700-3,400

*Source: National Academies of Sciences, Engineering, and Medicine

Signs of Adequate Hydration

Recognizing the signs of adequate hydration can help ensure optimal water intake. These signs include:

Clear or light yellow urine
Frequent urination
Absence of thirst
Moist skin and lips
Regular bowel movements

Once Human: How to Eat and Drink

Once Human is a book by Amelia Bedelia, a character who is known for her literal interpretation of instructions. In the book, Amelia Bedelia is given the task of preparing a meal for her family. However, she follows the instructions so literally that she ends up making a mess. For example, when she is told to “eat a piece of cake,” she takes a bite out of the entire cake. When she is told to “drink a glass of milk,” she drinks the entire glass, including the glass itself.

While Amelia Bedelia’s literal interpretation of instructions may be amusing, it can also be frustrating for those who are trying to get her to do something. However, the book can also be a valuable lesson in the importance of following instructions carefully. If you are not careful, you may end up making a mess of things.