I get this question asked often, 'what one/simple piece of advice can I give for healthy nutrition?'. The thing is, there isn't one, simple advice when it comes to a healthy diet. Well, if I really had to pick one, I would say, focus on whole foods.
But advising people to focus on whole foods may be obvious for some, but certainly not for most. So, in this blog, I will share how an ideal healthy, balanced diet should look.
Firstly, why do we even care about having a healthy diet? Food is food, right? It gives us energy, so we can live and get on with our day. Sure, whatever you eat, will provide you with energy, but unfortunately, it is not that simple.
We need a healthy diet to nourish our body with proper nutrition and give it the best possibility to function well.
So, what is a healthy diet?
A healthy diet should consist of protein, carbohydrates, fats, vitamins, and minerals.
Protein: Protein is vital for growth and tissue repair. Good animal protein sources are fish, chicken, turkey, beef, eggs, and dairy products such as milk cheese, yogurt, and cottage cheese. High plant proteins are tofu, and tempeh, both made from soybeans as well as lentils, chickpeas, and beans which are all fibre rich.
The Reference Nutrient Intake's (RNI) recommendation is to consume 0.75 g of protein/kg/body weight for general health. Bear in mind, that this is a general recommendation, and this amount can increase based on your lifestyle, activity level and age.
Carbohydrates: Aim to consume a good variety, including rice, potatoes, bread, and pasta, which are starchy carbohydrates. When choosing pasta and bread, choose wholemeal, or rye as they have a higher nutritional value, including fibre. These are often called complex carbohydrates as well. Nutrient-dense gluten-free grains include but are not limited to quinoa, amaranth, millet, buckwheat, and teff.
Carbohydrate intake does also depend on your physical activity level; however, the general recommendation is that carbohydrates should account for around 50 % of your daily food intake. Fruits and vegetables also contain carbs; therefore, they do count towards your daily carbohydrate consumption, so it is not just carbs like rice, pasta, bread, etc...
Fats: Focus on unsaturated fats (monounsaturated and polyunsaturated) such as olive oil, nuts, seeds, and certain oily fish. Eat moderate amounts of saturated fats such as butter, cheese, red meat, palm oil, and coconut oil. Limit trans fats where you can, as this is the type of oil that has been linked to disease risk. Trans fats are found in many processed and takeaway meals like fried chicken, fries, doughnuts, and so on.
Saturated fat intake should not exceed 20 and 30 grams daily for women and men, respectively. If you think you consume more, try replacing saturated and unsaturated fat.
Fruits & vegetables
It is best to aim for 5 servings of fruit and vegetables a day for optimal health, as they provide a significant amount of micronutrients, which is absolutely necessary for health and wellbeing. You can read more about micronutrients in my blog, ' Micronutrients and their importance for optimal health and well-being'.
How do we count 5 servings?
For instance, one apple is a serving, and so is one banana so if you eat one apple and one banana, that is 2 servings. Half a cup of cooked green beans is another serving. In fact, any half cup of cooked vegetables, such as broccoli, carrots, courgette, and so on, is another serving. If you eat green leafy vegetables like lettuce, kale, and spinach, you need to consume one cup to count as one portion.
Fresh, canned, dried, and frozen fruits and vegetables all count towards your daily intake.
Other dietary considerations
Fish consumption
The current government recommendation is to consume two portions of oily fish such as salmon, sardines, mackerel, or herring twice a week, as they provide you with a great amount of omega-3 fatty acids as well as vitamin D. However, more does not equal healthier as oily fish can be high in pollutants, so it is best to follow the guidelines.
If you follow a vegan/vegetarian diet or dislike fish, you may want to ensure you include foods that will provide you with enough omega-3, such as walnuts, flaxseeds, chia seeds, hemp seeds, or seaweeds. If you don't think you can manage to consume enough food, it may be worth considering an algae-based omega-3 supplement (fish eat algae).
Fibre intake
Adults should aim to consume 30 grams (g) of fibre daily. Fibre is essential for a healthy digestive system, and not consuming adequate amounts can lead to constipation and digestive issues, which may lead to other implications. A diet lacking in fibre may also increase the risk of various health conditions. Fibre also plays a vital role in increasing your gut microbiome diversity, and we now know that a healthy gut is essential for mental and physical well-being.
Choosing whole grains and consuming your 5 a day will significantly help you consume enough fibre. When shopping, look at the nutrition label: 6 g of fibre in 100 g of product is considered high fibre, and 3 g of fibre in 100 g is a source of fibre. However, do not ignore the other important nutritional facts such as sugar, fat, and salt content.
Few examples of fibre content in different foods (total fibre in 100 g):
wholemeal bread (around 2 slices): 7 g
cooked wholemeal spaghetti: 4.2 g
strawberries: 3.8 g
boiled broccoli: 2.8 g
almonds: 7.4 g
sunflower seeds: 6 g
boiled green beans: 4.1 g
What is the deal with meat?
I think the information around meat is quite confusing these days. There are many reasons why people choose not to consume meat, such as ethical, and environmental reasons or dislike the taste and texture.
Cutting meat out does not necessarily mean one is going to be healthier than someone who does consume meat, but we are all advised to reduce our meat intake worldwide.
There are people out there who went plant-based and felt much better, but there are also individuals who had to go back to eating some source of animal products due to not feeling so well. So, I would say to listen to your body; like with most things, there is no one-size-fits-all.
What is true, is that there is emerging evidence demonstrating that red and processed meat may increase the risk of colorectal cancer, and of course, high amounts of saturated fat can lead to excess cholesterol, which can raise the risk of stroke and heart attack.
If you consume meat, I would recommend prioritizing lean sources such as chicken breast, turkey breast, and fish fillet, as these will be much lower in saturated fat too. If you are a fan of minced meat, try and swap minced beef for ground turkey. A turkey bolognese will still be pretty tasty. But again, context matters. Do you eat red and processed meat every other day, once a month, or a couple of times a year?
And what about dairy?
Being dairy free is becoming pretty standard these days. People may go dairy free for various reasons, such as milk allergy, lactose intolerance, or dietary choices.
Now, dairy products are an excellent source of calcium, and it also provides vitamin D. You can undoubtedly consume enough calcium being dairy free, however, some people may find it harder; therefore, I do recommend opting for fortified products, so look for plant-based milk and yogurt that have added calcium in it. Some cereals and bread are also fortified with calcium.
Lastly, drink enough water (aim for about 2 litres).
To summarize:
Consume high-quality protein sources such as chicken breast, turkey breast, fish, seafood, eggs, and natural yogurt. Beans, lentils, chickpeas, and tofu or tempeh if vegan/vegetarian
Opt for whole grain complex carbohydrates as they provide more nutrients as well as fibre
Focus on unsaturated fats, limit saturated fats, and avoid trans fats
Consume at least 5 portions of fruit and vegetables a day
Oily fish twice a week or include vegan omega-3 sources
30 grams of fibre a day is necessary
Limit red and processed meat
If dairy free, opt for fortified dairy alternatives
Drink enough water
Resources
The Association of UK Dietitians (2021). Fibre. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/fibre.html.
British Nutrition Foundation (2021). Fibre - British Nutrition Foundation. [online] www.nutrition.org.uk. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/starchy-foods-sugar-and-fibre/fibre/?level=Health%20professional.
Department of Health Report on Health and Social Subjects (1991) Dietary Reference Values for Food Energy and Nutrients for the United Kingdom
National Cancer Institute (2021). Red Meat Genetic Signature for Colorectal Cancer - National Cancer Institute. [online] Available at: https://www.cancer.gov/news-events/cancer-currents-blog/2021/red-meat-colorectal-cancer-genetic-signature.
NHS (2022). 5 A Day portion sizes. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/#:~:text=Everyone%20should%20have%20at%20least.
O’Keefe, S.J. (2019). The association between dietary fibre deficiency and high-income lifestyle-associated diseases: Burkitt’s hypothesis revisited. The Lancet. Gastroenterology & hepatology, [online] 4(12), pp.984–996. doi:10.1016/S2468-1253(19)30257
The Nutrition Source. (2018). Fats and Cholesterol. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/.
Scientific Advisory Committee on Nutrition (2004). Advice on fish consumption: benefits & risks Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/338801/SACN_Advice_on_Fish_Consumption.pdf
Scientific Advisory Committee on Nutrition (2015). Carbohydrates and Health. [online] Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf.