2.3 Give examples of current healthy eating advice

This guide will help you answer 2.3 Give examples of current healthy eating advice.

Current healthy eating advice in the UK is based on research from government agencies, health charities, and expert groups. The aim is to help people make choices that lead to better health, reduce the risk of conditions such as heart disease and diabetes, and support healthy weight management. In this guide, we cover some of key messages promoted throughout the UK currently and in the past.

The Eatwell Guide

The Eatwell Guide is a popular and practical tool. Public Health England designed it to help everyone understand what balanced eating looks like. It shows the proportions of different food groups that are recommended for a healthy diet. Everyone over the age of two, whatever their weight, can use it to make healthier choices.

Key messages from the Eatwell Guide:

• Fruit and vegetables should make up just over a third of the food eaten each day.
• Potatoes, bread, rice, pasta, and other starchy carbohydrates should make up just over a third. Wholegrain options are best.
• Beans, pulses, fish, eggs, meat, and other proteins form part of a balanced intake.
• Dairy and alternatives should be included.
• Oils and spreads, if used, should be unsaturated and only in small amounts.
• Drink six to eight glasses of fluids per day (water, lower fat milk, sugar-free drinks).

The guide uses a plate diagram to show these food groups and the size of each section, making it easy to follow.

Five-a-Day Message

The “five-a-day” campaign encourages people to eat at least five portions of fruit and vegetables daily. The advice is given because research links eating these foods to lower rates of heart disease, stroke, and some types of cancer.

What counts as one portion:

• 80g fresh, canned, or frozen fruit and vegetables.
• 30g dried fruit (only one portion a day).
• 150ml fruit or vegetable juice (only counts once per day).

It is important to eat a variety of fruit and vegetables, as different types provide different nutrients. Beans and pulses count as one portion, even if you eat more than 80g.

Choosing Wholegrains and Higher Fibre Foods

Current advice highlights the benefits of eating more fibre. Wholegrain foods contain more fibre, vitamins, and minerals than white or refined carbohydrates. Examples include wholemeal bread, brown rice, wholewheat pasta, and oats.

Fibre helps keep the digestive system healthy. It can reduce the risk of constipation, lower cholesterol, and support heart health. Adults should aim for 30g of fibre daily, but many people eat much less than this.

Simple ways to increase fibre:

• Swap white bread for wholemeal.
• Choose wholegrain breakfast cereals.
• Add beans or lentils to soups and stews.
• Eat the skins on fruits and vegetables where possible.

Reducing Sugar Intake

High intake of sugar, especially from sugary drinks, is linked to tooth decay and weight gain. The government advises keeping sugars to a minimum for better health.

Simple ways to cut down on sugar:

• Choose sugar-free or no-added-sugar drinks.
• Limit cakes, biscuits, and confectionery.
• Read labels and be aware that breakfast cereals and yoghurts often have added sugar.
• Reduce the amount of sugar used in hot drinks.

The advice recommends adults and children over the age of 11 have no more than 30g of free sugars per day. Free sugars include those added to foods, sugars in honey, syrups, and fruit juices.

Reducing Salt Intake

Eating too much salt increases blood pressure, which makes strokes and heart attacks more likely. The maximum recommended salt intake for adults is 6g per day (about one teaspoon). Children need less.

Tips for lowering salt intake:

• Read labels and choose foods labelled “low salt” or “no added salt.”
• Cut down on salty snacks, cured meats, and cheese.
• Cook more meals at home to control how much salt is added.
• Use herbs, spices, or lemon to add flavour instead of salt.

Much of the salt people eat is “hidden” in processed foods, ready meals, sauces, and bread.

Choosing Healthier Fats

Fat is a source of energy and some vitamins, but some types are better than others. Current advice is to limit saturated fat and replace it where possible with unsaturated fat.

Saturated fats raise cholesterol and are found in:

• Fatty cuts of meat
• Butter and lard
• Hard cheese
• Cream, pies, cakes, biscuits

Guidance suggests:

• Choosing lean meats and cutting off visible fat.
• Swapping butter for spreads made from vegetable oils.
• Using olive oil or rapeseed oil for cooking.
• Eating oily fish such as salmon or mackerel at least once a week.

Too much fat leads to weight gain, so keep portion sizes moderate.

Protein Balance and Variety

Protein is necessary for growth, repair, and healthy muscles. Current guidance is to eat some protein foods every day. The advice encourages choosing more plant-based sources alongside fish, eggs, and lean meat.

Good sources include:

• Beans, lentils, chickpeas, and other pulses
• Fish (including one portion of oily fish each week)
• Eggs
• Lean meat and poultry
• Unsalted nuts and seeds

Plant-based proteins are better for heart health. For those who eat meat, trimming visible fat and removing chicken skin is advised.

Dairy and Dairy Alternatives

Milk and dairy foods are sources of calcium, protein, and vitamins. They help keep bones and teeth healthy. Guidance suggests two to three portions per day.

Options include:

• Lower-fat milk (skimmed or semi-skimmed)
• Low-fat yoghurts
• Reduced-fat cheese

For people who use dairy alternatives, such as soya or oat milk, products should be fortified with calcium and other vitamins.

Staying Hydrated

Water is essential for health. People should aim for six to eight drinks each day. This includes water, lower-fat milk, tea, or sugar-free drinks. Alcoholic and high-sugar drinks do not count.

Being well hydrated can support focus, energy, and digestion. Carrying a reusable water bottle may act as a useful reminder to drink through the day.

Healthy Weight Advice

The advice about eating and drinking is practical for maintaining a healthy weight. Carrying excess weight is a risk factor for several medical problems, including type 2 diabetes, high blood pressure, and some cancers.

Current messages encourage:

• Eating regular meals, without skipping breakfast.
• Watching portion sizes.
• Limiting high-calorie snacks.
• Being active for at least 150 minutes per week (moderate activity).

Tools such as the Body Mass Index (BMI) calculator help people understand if their weight is in a healthy range.

Food Labelling and Making Informed Choices

Food packets show labels to help people select healthier options. Current labels often use colour-coding. Green means lower amounts of fat, sugars, and salt. Red signals higher levels. Amber is in the middle.

Useful tips:

• Look for green labels when shopping.
• Compare products to choose those with less saturated fat, sugar, or salt.
• Check the ingredients list, as items are listed in order of quantity.

Read serving sizes carefully. Sometimes packaging gives nutrition info for a portion that is smaller than what people usually eat.

Taking Care with Alcohol

Alcohol is high in calories and can lead to weight gain. Consuming too much increases the risk of high blood pressure, liver disease, and some cancers.

Current healthy eating guidance limits alcohol to no more than 14 units per week for both men and women. Spread this over three or more days. A unit is 10ml of pure alcohol, which is about:

• Half a pint of standard-strength beer
• A small glass (125ml) of wine

Drink water or soft drinks between alcoholic drinks, and have at least two alcohol-free days per week.

Special Dietary Needs

Some people need special diets because of health conditions, allergies, intolerances, beliefs, or life stage (such as pregnancy or older age). The advice is to:

• Include all food groups unless advised otherwise by a dietitian or doctor.
• Choose fortified products (such as vitamin B12 and calcium for those not eating animal products).
• Be cautious with sugar and salt for people with diabetes or heart disease.

Vegetarian and vegan diets can be healthy, but some nutrients, such as vitamin B12, iron, omega-3 fats, and calcium, need attention.

Portion Control and Mindful Eating

Eating the right amount helps meet energy needs without excess. Using smaller plates, paying attention to hunger and fullness, and eating slowly are practical tips. Healthy eating advice stresses that food is enjoyed, not just functional.

Key points for portion control:

• Fill half your plate with vegetables or salad.
• Use kitchen scales or measuring cups to get familiar with healthy portions.
• Avoid eating straight from packets.

Building Healthy Habits

Eating healthily is easier with routine and small changes. Planning meals, shopping with a list, and batch cooking are friendly strategies. Involving family in preparing food encourages everyone to eat better.

Try these steps:

• Prepare meals at home most days.
• Snack on fruit, unsalted nuts, or yoghurt.
• Swap fizzy drinks for water or herbal tea.

Change one habit at a time to keep things manageable.

Encouraging Healthy Eating in Different Settings

Workplaces, schools, and community groups also share healthy eating messages. This includes:

• Providing healthy snacks and meals
• Displaying posters with healthy eating tips
• Running practical cookery sessions for children and adults

Clear, simple messages help people make sensible choices wherever food is served.

Dispelling Common Myths

Healthy eating does not mean cutting out all treats. The aim is balance. Having the occasional biscuit or piece of cake can be part of a balanced diet, as long as this is not daily.

Some products labelled as “low fat” may be high in sugar, just as “sugar-free” foods may contain sweeteners. Reading the label helps make better choices.

Superfoods, such as goji berries or chia seeds, are often advertised as miracle foods. In reality, no single food can provide everything. A varied intake, including all the groups shown in the Eatwell Guide, is what protects health.

Final Thoughts

Following current healthy eating advice supports better health, increased energy, and reduced risk of many medical conditions. Guidance such as the Eatwell Guide, five-a-day, and limiting sugar and salt all work together to shape positive habits. Focusing on whole foods, fruit and vegetables, wholegrains, and lean proteins lays a strong foundation for health.

Smaller changes, built into the routine, are more likely to stick—like swapping white bread for wholemeal or adding a portion of fruit to breakfast. No food needs to be forbidden for most people, and occasional treats are allowed. Aim for balanced, varied, and colourful meals.

It is never too late to start making small improvements to daily eating. Support at home, workplace, or school can make a real difference to how much advice is put into action. Celebrating small wins helps people feel good about the steps they take for their health.

Remember, food is not just fuel; it is a part of culture, social occasions, and enjoyment. Eating well means taking care of the body and mind. Good choices now can help everyone feel better both today and in the future.