The following six practical guidelines encompass the fundamental principles of healthy eating and can assist individuals in making more nutritious choices.
The cornerstone of a healthy diet is to consume an appropriate number of calories commensurate with one’s level of physical activity, thereby achieving a balance between energy intake and energy expenditure.
Exceeding your body’s caloric needs can result in weight gain, as surplus energy is stored as fat. Conversely, insufficient caloric intake may lead to weight loss.
It is also essential to consume a diverse array of foods to ensure a balanced diet, thereby providing the body with all necessary nutrients.
It is generally recommended that men consume approximately 2,500 calories per day (10,500 kilojoules), while women should aim for around 2,000 calories per day (8,400 kilojoules).
Most adults in the United Kingdom are currently consuming more calories than necessary and should consider reducing their caloric intake.
- Base Your Meals on Higher-Fiber Starchy Carbohydrates
Starchy carbohydrates should constitute just over one-third of your daily food intake. These include potatoes, bread, rice, pasta, and cereals. Opt for higher-fiber or wholegrain varieties, such as wholewheat pasta, brown rice, or potatoes with their skins intact. These options contain more fiber than their white or refined counterparts and can help you feel satiated for longer. Aim to include at least one starchy food with each main meal. While some may perceive starchy foods as fattening, it is important to note that, gram for gram, the carbohydrates they contain provide less than half the calories of fat. Be mindful of the fats added during cooking or serving, as these can significantly increase the overall caloric content—examples include oil on chips, butter on bread, and creamy sauces on pasta. - Consume a Variety of Fruits and Vegetables
It is advisable to consume at least five portions of a variety of fruits and vegetables each day. These can be fresh, frozen, canned, dried, or juiced. Achieving your “5 A Day” goal is more manageable than it may seem; for instance, consider adding sliced banana to your breakfast cereal or substituting your usual mid-morning snack with a piece of fresh fruit. A portion of fresh, canned, or frozen fruit and vegetables is defined as 80g, while a portion of dried fruit (which should be limited to mealtimes) is 30g. A 150ml glass of fruit juice, vegetable juice, or smoothie also counts as one portion; however, it is advisable to limit consumption to no more than one glass per day due to the high sugar content, which can adversely affect dental health. - Increase Fish Consumption, Including Oily Fish
Fish is an excellent source of protein and is rich in various vitamins and minerals. Aim to consume at least two portions of fish per week, including at least one portion of oily fish. Oily fish are high in omega-3 fatty acids, which may contribute to the prevention of heart disease. Examples of oily fish include salmon, trout, herring, sardines, pilchards, and mackerel. Non-oily fish options include haddock, plaice, coley, cod, tuna, skate, and hake. Fish can be enjoyed fresh, frozen, or canned; however, be cautious as canned and smoked varieties may contain high levels of salt. It is recommended that individuals increase their fish consumption, while also being aware of the advised limits for certain types of fish. - Reduce Saturated Fat and Sugar Intake
Saturated Fat
While some fat is necessary in the diet, it is crucial to monitor both the quantity and type of fat consumed. There are two primary types of fat: saturated and unsaturated. Excessive intake of saturated fat can elevate cholesterol levels in the blood, thereby increasing the risk of heart disease. On average, men should limit their saturated fat intake to no more than 30g per day, while women should aim for a maximum of 20g per day. Children under the age of 11 should consume less saturated fat than adults, although a low-fat diet is not appropriate for children under five years of age. Full-fat dairy products, such as cheese, fromage frais, and yogurt, are recommended for children up to the age of two. Saturated fat is commonly found in foods such as fatty cuts of meat, sausages, butter, hard cheese, cream, cakes, biscuits, lard, and pies. It is advisable to reduce saturated fat consumption and opt for foods containing unsaturated fats, such as vegetable oils, spreads, oily fish, and avocados. For healthier alternatives, consider using a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard, or ghee. When consuming meat, select lean cuts and remove any visible fat. All types of fat are energy-dense, thus should be consumed in moderation.
Sugar
Regular consumption of foods and beverages high in sugar increases the risk of obesity and dental decay. Sugary foods and drinks are often high in energy (measured in kilojoules or calories) and, when consumed excessively, can contribute to weight gain. They can also lead to dental issues, particularly when consumed between meals. Free sugars refer to any sugars added to foods or drinks, as well as those naturally occurring in honey, syrups, and unsweetened fruit juices and smoothies. This is the type of sugar that should be minimized, rather than the sugars found in whole fruits and milk. Many packaged foods and beverages contain unexpectedly high levels of free sugars. Common sources of free sugars include sugary soft drinks, breakfast cereals, cakes, biscuits, pastries, sweets, chocolate, and alcoholic beverages. Food labels can be useful in identifying sugar content; for instance, more than 22.5g of total sugars per 100g indicates a high sugar content, while 5g or less per 100g signifies a low sugar content.
- Limit Salt Intake to No More Than 6g Per Day for Adults
Excessive salt consumption can elevate blood pressure, increasing the likelihood of developing heart disease or experiencing a stroke. Even without adding salt to food, individuals may still consume excessive amounts. Approximately three-quarters of the salt consumed is already present in processed foods, such as breakfast cereals, soups, breads, and sauces. Utilize food labels to assist in reducing salt intake; more than 1.5g of salt per 100g indicates a high salt content. Adults and children aged 11 and older should limit their salt intake to no more than 6g (approximately one teaspoon) per day, with younger children requiring even less. - Engage in Regular Physical Activity and Maintain a Healthy Weight
In addition to adhering to a healthy diet, regular physical activity can significantly reduce the risk of developing serious health conditions and is vital for overall health and well-being. Being overweight or obese can lead to various health issues, including type 2 diabetes, certain cancers, heart disease, and stroke. Conversely, being underweight may also have negative health implications. Most adults should aim to lose weight by reducing caloric intake. If weight loss is a goal, it is advisable to consume fewer calories and increase physical activity levels. A healthy, balanced diet can facilitate the maintenance of a healthy weight. To assess whether you are within a healthy weight range, consider utilizing the BMI healthy weight calculator. For those seeking to lose weight, the NHS offers a weight loss plan, a comprehensive 12-week guide that combines advice on healthier eating and physical activity. If you are underweight or have concerns regarding your weight, it is recommended to consult with a general practitioner or a registered dietitian for personalized guidance.
