Dietary Guidance

People in the UK are at increasing risk of obesity and obesity-related medical conditions and diseases, such as high blood pressure, heart disease and diabetes. However, following dietary guidance can reduce both obesity and its associated illnesses. With this in mind we suggest including eight habits within your lifestyle for enhanced health and well-being:

1. Consume the right starches and sugars in your diet for necessary energy

Starch is a necessary component within our diet and consists of chains of sugars, sometimes referred to as complex carbohydrates. Different types of starches digest at varying rates, absorbed into the blood stream as glucose, calcium, iron and vitamin B. Making up about a third of our diet starches are also a main contributor of fibre, which aids normal bowel function. Healthier starches digest slowly, releasing glucose into the blood at a more gradual pace, rather than raising or lowering blood glucose levels too quickly. These starches include whole grains, such as barley, brown rice, quinoa, and amaranth beans, lentils, pasta, potatoes, low-carbohydrate breads and all-bran cereals.

Not being aware of our dietary intake means we are at risk of consuming far too much sugar, which causes unnatural spikes or drops in our blood sugar levels. In the UK diabetes type II, tooth decay and gum disease are on the increase, because people consume excess sugars like those found in fizzy drinks, sweets, biscuits, and cakes. Monitoring sugar intake through our choice of snacks and starches can help reduce sugar levels, to stop weight gain and diabetes from developing.

2. Include five portions of fruit and vegetables daily

Fruit and vegetables are a healthy source of natural sugar and fibre and digest into much needed minerals and nutrients for healthy metabolic function. On a daily basis we are expected to have five portions of fruit and vegetables as part of our diet, such as:

• Breakfast with all-bran cereal, probiotic yoghurt with banana slices and some juice.
• Lunch with salad and fish containing Omega 3 fatty oils, followed by a fruity snack.
• Supper with protein and vegetables of choice, such as peas, carrots and broccoli.

The fresher the fruit and vegetables the better. Steaming vegetables helps retain the nutrients and using the juices from vegetables as stock or for soup is also a healthy alternative. Whether frozen, dried, or tinned, fruit and vegetables are a daily necessity within our diets.

3. Have fish weekly for a healthy heart

Research suggests that two portions of Omega 3-rich fish choices per week is the best way to give our bodies the protein, minerals and vitamins it needs for healthy circulation and heart function. Oily fish or fish rich in fatty oils, such as mackerel, herring, tuna, trout, pilchards, sardines and salmon, are good choices whether frozen, tinned or fresh.

4. Replace saturated fats with unsaturated fat

Fat is a necessary part of our diets because it regulates blood cholesterol levels. However, saturated fats cause cholesterol levels in the blood to rise and this can lead to heart disease. Opting for unsaturated fats, such as those present in oily fish, vegetable oils and those with higher levels of ergosterol, such as avocados, seeds and nuts, lowers blood cholesterol to healthier levels.

Saturated fatty foods that should be avoided are pastries, cakes, biscuits, butter, hard cheeses, sausages and meat pies. A visible indicator of saturated fats is white fat, such as that in certain meats, palm and coconut oil. Selecting meat with lean cuts, removing excess fat and choosing reduced-fat or olive oil spreads lowers calorie intake and is better than consuming foods high in saturated fats that increase body mass.

5. Reduce salt intake and lower blood pressure

Many people add salt to food even before they have tasted their meal. On average a healthy intake of salt is about 6 grams per day for adults and adolescents. We already consume salts through foods we buy, such as sauces and cereals. Excessive salt consumption raises blood pressure levels abnormally and can lead to heart disease and strokes. Being aware of our salt intake through reading the labels of foods we buy, asking our doctors for advice and reducing salt we add to foods can help us regulate the amount of salt we are putting into our bodies and reduce the risk of heart disease.

6. Seek medical support for weight management

Knowing what our body mass index (BMI) is and what it means can help us understand the health implications of being underweight, overweight or obese. Being underweight can lead to eating disorders, such as anorexia, bulimia and malnutrition, which contribute to an autoimmune deficiency and metabolic dysfunction. In contrast, being overweight or obese can lead to increased blood pressure, strokes, heart disease, cancer and diabetes.

All of our bodies are uniquely made and some of us have difficulty in regulating our appetites to healthy levels. Our eating patterns are governed on a psycho-emotional and physiological basis, which can lead to abnormal BMI measurements. When challenges are experienced daily in our nutritional choices, control of appetite and restriction of food portions, consulting with your doctor or GP cab be a good idea to ensure the changes you are making are healthy ones.

Many people are able to control their weight through proper food choices, normal calorie intake and regular exercise. Others are unable to develop the self-discipline, control, lifestyle and behavioural changes for weight management without support. Where some are able to gradually lose 1 to 2lbs a week through healthy diet and exercise, others are challenged by weight gain. The best route is to seek medical advice if in doubt or in need of dietary support.

7. Drink more water

We often hear people say that we should drink at least 8 glasses of water a day, but we are all made differently and for those of a smaller frame, 6 glasses may be sufficient to maintain healthy hydration. Where temperatures are higher in warmer countries or during the summer, people often need to increase their fluid intake because of the loss of fluids through perspiration. Try to drink about 1.2 litres per day and avoid drinks with added sugars, such as smoothies and fizzy drinks. Fluid intake is necessary to hydrate our organs for healthy-looking skin and hair, and for proper circulation and normal metabolic function.

Alcohol in moderation

Alcohol consumption in moderation is not unhealthy, unless medical advice says contrary because of liver disease, medical conditions or medication usage. Excessive alcohol consumption can cause toxicity in the body and lead to cirrhosis of the liver. Alcohol is also high in calories and can lead to weight gain when consumed in high units. Binge drinking can be dangerous as it causes sudden vigorous changes in blood sugar levels during digestion and metabolic function. Men and women also have different calorie needs, so it is healthier for both women and men to either abstain, or have between 2 to 3 units per day maximum for women, and 3 to 4 units per day maximum for men. What is a unit? It is considered to be half a pint of standard strength of cider, beer, lager or a spirit drink at pub measure. Two units would be one glass of wine at standard size.

8. Eat a wholesome breakfast for a healthy start

Some people choose to start their day with a coffee or tea early in the morning and have a brunch or breakfast at 11 am before their supper in the evening. Although this may feel more comfortable, it is not considered the healthiest way to start a day. During the night our body's metabolism and circulation slows down because we are at rest in sleep. In the morning, when we rise, it is necessary for us to move our bodies to increase circulation again. Such physical motion requires energy to also speed up our metabolism for digestion, so an early breakfast of toast, fruit or cereal is the best way to start our metabolism and the day.

Why eat a light breakfast?

Having a breakfast in the morning is necessary for healthy circulation, metabolism and nutrition, which regulates weight and provides energy for daily activities. If we start our day without breakfast and we move about, we use up energy and our metabolism remains slow, meaning that we are more likely to gain weight when we eat. People eating only two meals a day usually eat larger portions, which places more strain on the digestive system. They also tend to snack more on sugary foods to raise energy levels that have fallen due to their missed meal. A wholesome breakfast can be light, such as some probiotic yoghurt or low-fat milk with a choice of some fruit and cereal.