Brenda Khan
Diets in the UK have changed massively since the 1980s, but not necessarily for the better. The rise of fast food, ultra-processed food, and food delivery apps has contributed to a massive increase in obesity and unhealthy lifestyles. To make a healthy diet in the UK, it is recommended to eat at least 5 portions of fruit and vegetables every day, base meals on higher-fibre starchy foods, consume some dairy or dairy alternatives, eat beans, pulses, fish, eggs, meat, and other protein sources, choose unsaturated oils and spreads in small amounts, and drink plenty of fluids. In addition, it is important to limit the consumption of foods and drinks that are high in fat, salt, and sugar.
| Characteristics | Values |
|---|---|
| Fruit and vegetable consumption | At least 5 portions a day or 400 grams (as per the UK's Eatwell Guide) |
| Starchy carbohydrates | Should make up just over a third of the food eaten; includes potatoes, bread, rice, pasta, and cereals |
| Dairy | Some dairy or dairy alternatives like soya drinks |
| Protein | Include beans, pulses, fish, eggs, meat, and other protein sources |
| Fats | Choose unsaturated oils and spreads; limit saturated fats |
| Fluids | Drink plenty of fluids (at least 6 to 8 glasses a day) |
| Calories | Most adults in the UK eat more calories than needed; recommended intake is around 2,500 calories a day for men and 2,000 calories a day for women |
| Sugar | Avoid sugar-sweetened beverages (SSBs); limit free sugars to no more than 5% of total daily energy intake |
| Salt | Adults and children aged 11 and over should consume no more than 6g of salt per day |
| Exercise | Regular exercise is recommended for maintaining a healthy weight and reducing the risk of serious health conditions |
| Weight loss | NHS offers free weight loss plans and apps to help lose weight and develop healthier habits |
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What You'll Learn
Eating more fruit and vegetables
Fruits and vegetables are a good source of vitamins, minerals, and fibre. They contain nutrients such as fibre, potassium, folate, and vitamins A and C, which may help prevent heart disease, cancer, and other illnesses. Studies have shown that eating at least five portions of fruits and vegetables per day can lower the risk of heart disease, stroke, and some cancers.
To eat more fruits and vegetables, try adding them to your meals and snacks. You can include fruits and vegetables in your meals by making salads, soups, or smoothies. For example, you can add grilled tomatoes, mushrooms, or beans to your breakfast, or make a smoothie with fruit, ice, milk, or water. You can also add vegetables to sauces, omelettes, or oatmeal.
It is important to eat a variety of different coloured fruits and vegetables, as they contain different beneficial compounds. Purple fruits and vegetables, for example, are a good source of protective anthocyanins, which have anti-ageing properties.
Snacks are also a great way to increase your fruit and vegetable intake. You can prepare snack bags with dried fruit, such as raisins, dates, or unsweetened apricots, and nuts such as pecans, almonds, and walnuts. Keep grab-and-go fruits, such as grapes, cherries, oranges, and bananas, easily accessible when you're on the run.
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Reducing ultra-processed food intake
Dietary habits in the UK have changed massively since the 1980s. While some aspects of diets have improved, overall, UK diets have probably gotten worse. People in the UK are eating far more ultra-processed food than they did 40 years ago, and ultra-processed food is linked to negative health outcomes, including cancer, obesity, type 2 diabetes, and heart disease.
To reduce your intake of ultra-processed food, it is important to understand what constitutes an ultra-processed food. By definition, a processed food is any food or drink that has been altered from its original form through heating, pasteurising, canning, drying, or even refrigeration. Ultra-processed foods (UPF) have been through more processing than other foods and often include ingredients that you would not usually have at home, such as preservatives, sweeteners, and emulsifiers. They are also typically high in calories, saturated fat, salt, or sugar.
One way to reduce your intake of UPF is to cook at home. Restaurants, especially fast-food restaurants, often use less nutrient-dense ingredients in their recipes. When cooking at home, opt for unprocessed, whole foods such as fresh fruits, vegetables, and eggs. Traditional cheeses are also a good option, but keep in mind that cheese can be high in salt and saturated fat, so aim for a matchbox-sized portion (around 30g) per day.
Another strategy for reducing UPF intake is to be diligent about reading labels. This can help you choose products with fewer ingredients and make informed decisions about the nutritional content of the food you are purchasing. It is also beneficial to be aware of the major food groups and how to balance them for a healthy diet. The UK's Eatwell Guide recommends eating at least 5 portions of a variety of fruit and vegetables every day, basing meals on higher-fibre starchy foods, including some dairy or dairy alternatives, and choosing unsaturated oils and spreads in small amounts.
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Understanding calories
Calories are a measure of energy, and they are essential for our bodies to function properly. The number of calories we consume through food and drink should match the number of calories our bodies use to maintain our current weight. If we consume more calories than our bodies use, we will likely gain weight, as the extra energy is stored as fat. Conversely, if we consume fewer calories than our bodies use, we will likely lose weight, as our bodies will use the stored fat for energy.
The number of calories we need each day depends on various factors, including our age, sex, height, weight, and physical activity level. On average, it is recommended that adults consume around 2,000 calories per day to maintain their weight. However, this may vary depending on individual factors. Calorie intake can be tracked by reading food labels, which provide information on the calorie content of a product, as well as the recommended portion sizes. Additionally, online calorie calculators can provide personalised estimates of daily calorie needs based on an individual's characteristics and goals.
Counting calories can be an effective strategy for weight loss, as it helps raise awareness of different types of foods, their calorie content, and how they impact feelings of fullness. However, it may not work for everyone, and it should be combined with other strategies such as portion control and considering food quality. It is important to remember that a balanced diet is crucial, and weight loss programs should include both a balanced diet and regular exercise.
When trying to lose weight, it is recommended to reduce daily calorie intake by no more than 500 calories per day, which should result in a loss of about one pound per week. A safe and sustainable rate of weight loss is typically considered to be around one to two pounds per week. Attempting to lose weight too quickly can have negative health effects, and it is always advisable to consult with a healthcare professional or a registered dietitian before starting any weight loss program.
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Incorporating exercise
Dieting and healthy eating are important, but they are only part of the story when it comes to health and weight loss. Incorporating exercise into your daily routine is a great way to improve your health, lose weight, and feel better.
The NHS recommends that adults do at least 150 minutes of moderate-intensity activity every week, as well as strength-building exercises at least two days a week. If you are new to exercise, you can start slowly and gradually increase the duration and intensity of your workouts. Walking is a great, accessible way to get active, and you can also try swimming, cycling, or joining a fitness class. If you are looking for a fun way to get in shape, you could try the MAN v FAT Football programme, an NHS-backed initiative to help men lose weight.
Exercise has numerous benefits for your health. It can help to lower your risk of serious health conditions such as type 2 diabetes, cancer, heart disease, and stroke. It is also good for your mental health and can improve your sleep and mood.
If you are trying to lose weight, combining healthy eating with exercise is a great strategy. Eating a balanced diet will ensure you have the energy to fuel your workouts, and you can also use the NHS's free weight loss plan to help you get started.
Remember, it is important to consult with a healthcare professional before starting a new exercise routine, especially if you have any health concerns or injuries.
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Lowering sugar consumption
The UK's Eatwell Guide recommends eating at least 5 portions of fruit and vegetables every day and basing meals on higher-fibre starchy foods like potatoes, bread, rice, and pasta. It also suggests eating some dairy or dairy alternatives, beans, pulses, fish, eggs, meat, and other protein sources, and choosing unsaturated oils and spreads and consuming them in small amounts.
- Check nutrition labels to help you choose foods with less added sugar. Look for the "of which sugars" figure on nutrition labels, which is part of the carbohydrate information.
- Choose tins of fruit in juice rather than syrup.
- Opt for unsweetened wholegrain breakfast cereals that are not frosted or coated with chocolate or honey. You can add sweetness to your cereal with fruit, which will contribute to your 5 A Day.
- Avoid sugary drinks such as fizzy drinks, sweetened juices, milkshakes, and cordials. Try swapping to water, sugar-free or no-added-sugar drinks, or lower-fat milk.
- If you take sugar in your tea or coffee, gradually reduce the amount until you can cut it out altogether, or switch to sweeteners.
- When eating out or buying takeaways, watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, some curry sauces, and salads with dressings like salad cream.
- Opt for healthier snacks without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, or crackers topped with lower-fat cheese or lower-sugar yogurts.
- If you're not ready to give up your favourite sweet treats, start by reducing the portion sizes. Instead of two biscuits, try having one.
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Frequently asked questions
Here are some tips for healthy eating in the UK:
- Eat at least 5 portions of a variety of fruits and vegetables every day.
- Base meals on higher-fibre, starchy foods like potatoes, bread, rice, or pasta.
- Include some dairy or dairy alternatives, as well as beans, pulses, fish, eggs, meat, and other sources of protein.
- Choose unsaturated oils and spreads and consume them in small amounts.
- Drink plenty of fluids (at least 6 to 8 glasses per day).
- Reduce your consumption of foods and drinks that are high in fat, salt, and sugar.
The NHS offers a variety of free resources to support weight loss and healthy eating:
- The NHS weight loss plan is a free 12-week programme that provides guidance on diet and exercise to help you lose weight and develop healthier habits.
- MAN v FAT Football is an NHS-backed initiative that combines football with healthy eating to help participants lose weight and improve their lifestyle.
- Local authorities across England also offer free places on behavioural weight management services for adults looking to manage their weight.
There are several challenges that individuals in the UK may face when it comes to healthy eating:
- The cost of healthy food: One in five households in the UK would need to spend almost half their disposable income on food to achieve the government-recommended healthy diet.
- Ultra-processed food (UPF): The consumption of UPF in the UK has increased over the years, and it is linked to negative health outcomes, including cancer.
- Sugar consumption: The UK adult population consumes almost three times the recommended amount of free sugars, with sugar-sweetened beverages (SSBs) contributing significantly to daily sugar intake.
Here are some general guidelines provided by the NHS for a healthy diet:
- Calorie intake: Men should aim for around 2,500 calories per day, while women should aim for around 2,000 calories. Most adults in the UK consume more calories than they need.
- Starchy carbohydrates: These should make up just over a third of your diet and include higher-fibre options like wholewheat pasta, brown rice, or potatoes with skins.
- Fish: Aim for at least 2 portions of fish per week, including 1 portion of oily fish, which is high in omega-3 fats and beneficial for heart health.
- Fats: You need some fat in your diet, but limit saturated fat and choose unsaturated fats. Men should have no more than 30g of saturated fat per day, while women should have no more than 20g.
- Salt: Adults and children over 11 should eat no more than 6g of salt per day.
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