2.1. Summarise current national nutritional guidelines for a healthy diet

This guide will help you answer 2.1. Summarise current national nutritional guidelines for a healthy diet.

The UK’s national nutritional guidelines aim to support people in making healthier choices and reducing the risk of diet-related illnesses. These guidelines are based on extensive scientific research and are updated regularly to reflect the latest evidence. They provide recommendations on what to eat and drink to maintain a balanced diet and promote overall health.

These guidelines are primarily outlined by Public Health England through the Eatwell Guide, which summarises how much of what you eat should come from each food group.

The Eatwell Guide

The Eatwell Guide is the UK government’s visual representation of a healthy, balanced diet. It is divided into five main food groups, represented as portions of a plate. This makes the information easy to understand and apply to everyday meals.

It provides a simple framework, encouraging people of all ages to follow healthy eating habits. It is particularly useful for individuals from the age of 5 upwards, though it’s adaptable for younger children with different nutritional needs.

Let’s look at each food group within the guide.

Fruits and Vegetables

The largest section of the Eatwell Guide is fruits and vegetables, which make up more than a third of the recommended diet. These foods are naturally low in calories and packed with essential nutrients like vitamins, minerals, and fibre.

Recommendations:

• Aim to consume at least five portions a day. This is often called the “5-a-day” guideline.
• A portion can include fresh, frozen, canned, dried, or juiced options. However, the government advises limiting fruit juice and smoothies to one 150ml glass per day because of their high sugar content.
• Different colours of fruits and vegetables provide a range of nutrients, so variety is important. For example, orange vegetables like carrots are high in beta-carotene, while leafy greens like spinach are rich in iron.

Starchy Foods

Starchy foods like bread, rice, potatoes, and pasta are an important source of energy and should make up a little more than a third of the diet. The advice is to base meals around these foods.

Recommendations:

• Choose wholegrain or higher-fibre options whenever possible, such as wholegrain bread or brown rice. These contain more nutrients and fibre compared to their refined counterparts.
• Avoid adding too much saturated fat to starchy food. For example, steaming potatoes is healthier than frying them.
• Fibre intake is especially important for gut health, and the government recommends adults consume 30g of fibre a day. Wholegrains contribute significantly to this target.

Dairy and Alternatives

Dairy products like milk, yoghurt, and cheese provide calcium, which is essential for healthy bones and teeth. They also contain important proteins, vitamins, and other minerals.

Recommendations:

• Opt for lower-fat and lower-sugar versions such as semi-skimmed milk, low-fat plain yoghurt, or reduced-fat cheese.
• Dairy alternatives like soya drinks or almond milk are suitable for those who are lactose intolerant or follow a plant-based diet. These should be fortified with calcium.
• People with specific health conditions should look for unsweetened, fortified alternatives to avoid unnecessary added sugars.

Proteins

Protein is crucial for building and repairing body tissues. It is also essential for immune function and the production of enzymes and hormones. Protein sources include meat, fish, beans, eggs, nuts, and seeds.

Recommendations:

• Choose lean proteins, such as chicken without skin, or plant-based proteins like lentils and chickpeas, which are naturally low in fat.
• Eat two portions of fish per week, with one being oily fish like salmon, mackerel, or sardines. These are rich in omega-3 fatty acids, which are good for heart health.
• Limit processed meats, such as sausages and bacon. These are often high in fat and salt, which can lead to health issues like high blood pressure.

Oils and Spreads

Though small, the oils and spreads portion of the Eatwell Guide plays an important role in providing essential fatty acids. However, it should be consumed sparingly.

Recommendations:

• Choose unsaturated oils, like olive oil or rapeseed oil, rather than saturated fats like butter or lard.
• Use only small amounts and try not to cook with more oil than necessary.
• Avoid foods containing trans fats, which are harmful to cholesterol levels.

Foods High in Fat, Salt, and Sugar

Foods high in fat, salt, and sugar, such as cakes, biscuits, crisps, and sugary drinks, should be kept to a minimum. These items offer little to no nutritional value.

Recommendations:

• Cut down on sugary drinks and choose water, lower-fat milk, or no-added-sugar alternatives instead.
• Avoid adding extra salt during cooking or at the table. Adults should eat no more than 6g of salt daily—around one teaspoon.
• Check food labels for hidden sugars and fats, especially in processed foods.

Water Intake

Water is crucial for maintaining hydration. The human body relies on adequate fluid intake to function efficiently, regulate temperature, and support cellular processes.

Recommendations:

• Adults should aim for about 6 to 8 glasses of fluids daily, including water, tea, coffee, and milk.
• Alcohol is not included in the recommended fluid intake and should be consumed in moderation according to the UK government’s alcohol guidelines.

Calorie Guidance

The government provides general guidance on daily calorie intake, which varies depending on a person’s age, gender, and activity levels.

Recommendations:

• Adult women should consume around 2,000 calories per day.
• Adult men should aim for around 2,500 calories per day.
• Children, teenagers, and older adults may need more or fewer calories depending on their growth, developmental stage, or physical activity.

Reducing Saturated Fat

Saturated fat can raise cholesterol levels, increasing the risk of heart disease. Foods like butter, cakes, and fatty meats often contain high levels of saturated fat.

Recommendations:

• Replace saturated fats with unsaturated fats where possible. For example, swap butter for avocado or olive oil.
• Read food labels to choose products that are lower in saturated fat.

Reducing Sugar

Excess sugar intake has been linked to weight gain, tooth decay, and other health complications. It is commonly found in soft drinks, sweets, and cakes.

Recommendations:

• Limit the intake of sugar to about 30g per day for adults (roughly seven teaspoons).
• Use natural sweeteners like fruits instead of refined sugar in recipes or snacks.

Reducing Salt

High salt intake is linked to high blood pressure, which increases the risk of stroke and heart disease.

Recommendations:

• Use herbs, spices, or lemon juice to flavour food instead of salt.
• Buy “reduced-salt” versions of products if available.
• Check food labels for sodium content to stay within the recommended daily limit.

Portion Control

Eating the right amount of food for your energy needs can help maintain a healthy weight and prevent overeating.

Recommendations:

• Be mindful of portion sizes. Use smaller plates or bowls to avoid serving too much.
• Avoid eating in front of the TV, as it can distract you and lead to overeating.

Exercise and Physical Activity Links

While not directly part of nutritional guidelines, maintaining a healthy diet works hand-in-hand with regular physical activity. The NHS recommends adults do at least 150 minutes of moderate-intensity activity each week, like brisk walking or cycling.

Final Thoughts

The UK’s national nutritional guidelines encourage people to eat a balanced diet, rich in a variety of foods from different food groups. By following the principles of the Eatwell Guide and paying attention to portion sizes, people can improve their overall health and reduce the risk of diet-related diseases.