Healthy eating consists of three main ideas that aim to make you feel energised, balanced and above all, healthier. Healthy eating promotes the long-term aim of maintaining a well-balanced diet.
It’s important to note that healthy eating is different from dieting, and doesn’t aim to reduce a significant amount of weight in a short space of time. It's more than losing weight, it focuses on all round good health and its benefits.
The three main ideas for healthy eating:
- Eating a balanced diet.
- Having a healthy attitude towards food.
- Understanding the environmental impact of your diet.
Kick-starting a positive eating regime can be life-changing but for some a little overwhelming. Consulting a professional nutritionist can help ensure you are achieving your food lifestyle changes in a positive and healthy way, paving a clear, individually tailored plan for your journey.
How can a nutritionist help with healthy eating?
Nutritionists are practitioners trained in understanding the scientific base of nutrition and can provide insights into how the food we eat impacts on our health and well-being, based on science and fact. These changes can help boost your mood, improve your overall health and help you maintain a healthy weight. Consulting a nutritionist will ensure that this lifestyle change is safe, right for your personal needs, easy to maintain, and enjoyable.
Typically, a nutritionist will:
- Assess current eating habits.
- Give confidence in making healthy food choices.
- Help manage diet-related illnesses through a tailored healthy eating plan.
- Help people recovering from a long-term illness as part of the rehabilitation process.
- Take the hard work out of planning healthy meals and fitting in exercising.
- Sort through conflicting external messages on what constitutes ‘healthy’ and what is suitable for an individual.
The Eatwell Guide for Public Health England is a great place to start when assessing your daily food intake, and looking to understand what makes a 'balanced diet'.
Please remember that all the healthy eating advice given below is for general use, and should not be used as a substitute for medical advice given by a professional.
Healthy eating and dieting
‘Dieting’ is used to describe the process of cutting down or cutting out certain food groups, typically to aid rapid weight-loss. Diets aren’t necessarily a healthy option: they can lead to dramatic weight-loss, but because they are only short-term fixes, weight often creeps back on after the diet is finished often leading to an unhealthy ‘yo-yo’ effect of the body’s weight.
The dangers of fad diets
Fad diets, often promising longer life and rapid weight-loss based on pseudoscience theories, have zero scientific proof that they work and can make you feel very unwell, damaging to your health with long-term health issues.
Some diets can make you feel unwell
Crash diets often portray weight-loss as a quick, achievable process by considerably reducing the number of calories you consume. Due to these diets being unbalanced, you might start feeling ill as your body is in shock.
Excluding certain food types can be dangerous
Some diets cut out certain food groups altogether such as dairy products, fish, wheat or meat. This can prevent you from gaining important nutrients that help your body function properly. If you suspect you have an allergy or intolerance to a certain food group, consult a doctor/dietitian for an official diagnosis.
Detox diets might not work
Detox diets often lead to weight-loss because they cut out certain food types to focus on eating a restricted range of foods. These types of diets aren’t a healthy or sustainable option as they restrict your nutrient intake, so you may miss out on essential vitamins and minerals, which can be detrimental to your health.
You might lose weight quickly with a fad diet, but losing weight gradually, through eating a healthy, balanced diet (with professional support) is the safest option.
Healthy eating tips
The NHS has supplied a number of healthy eating tips. They include:
Base meals on starchy foods
According to the NHS, 30% of your meals should be made up of starchy foods. These include pasta, potatoes, bread and cereal. If you can opt for whole grain varieties, offering more fibre helping you feel fuller for longer. The fibre in whole grains helps feed the health-promoting bacteria in your gut, helping to prevent constipation and bloating and contain more vitamins and minerals, vital for energy production and overall good health.
There are two types of fibre – soluble and insoluble. Soluble fibre is found in fruits, vegetables, beans, lentils, pulses and porridge oats. Insoluble fibre is found in whole grains, brown rice, seeds and nuts. We need to have a balance of both soluble and insoluble fibre. Soluble fibre helps to stabilise blood sugar levels whilst insoluble fibre provides lots of roughage, moving waste through your digestive system and making your stools more bulky and solid but softer and easier to pass.
- Sarah Walford DipCNM BMedSci (Hons).
Eat plenty of fish
Fish is a great source of protein and contains essential vitamins and minerals for a balanced diet. It’s advised to eat it twice a week, with at least one portion being oily fish, such as fresh salmon or mackerel. These types of fish are rich in omega-3 fats that can be very beneficial to your health, promoting optimal bone, joint and brain health and have been known to help improve symptoms of certain mental health conditions.
Get your five a day
You should aim to eat at least five different varieties of fruit and vegetables a day (this is much easier than you think!). To start, try swapping your mid-morning biscuit for a banana and palmful of nuts; switch your evening ice cream for snacking on hummus with carrot/cucumber batons.
Take a look at our five a day fact sheet for more tips.
Avoid too much salt
Approximately three-quarters of the salt we eat is in the food we buy from the supermarket. As well as reducing the amount of salt you add to your meals at the table, you should also consider the amount of salt already added to pre-packaged foods like bread, soups and sauces. Too much salt can raise your blood pressure, which can lead to a stroke or developing heart disease.
Cut down on sugar and saturated fats
We do need a certain amount of fat in our diet, but we should be mindful of how much and the type of fats we’re consuming. As well as eating a small amount of saturated fat found in meat and dairy, it’s also important to consume unsaturated fats in foods such as avocados, oily fish and vegetable oils to make sure you’re eating a mix of fats necessary for good health.
When eating meat, try to get the lean cuts and remove any visible fat. Making stews with meat, in addition to grilling meats is also a healthier option, as you don’t burn the fats in a casserole. When cooking with veg, try steaming or stir-frying quickly with a smaller amount of oil to retain more of the goodness.
A large portion of the UK consumes far too much sugar. This can lead to an increase in weight, diabetes and tooth decay. Sugary breakfasts, alcoholic drinks, biscuits, cakes and pastries should be limited and replaced mostly by healthy options like fresh fruit and water.
Keep your healthy eating on track with our guide on how to avoid ‘snaccidents’ at work
Explore eating for good health
Many experts believe that eating a healthy, balanced diet, can help you live a longer, healthier and happier life. Find more information on:
- Healthy hair - Can our diets change the health of our hair?
- Healthy teeth - What do we need to eat to prevent tooth decay?
- Mental health - What effect does the food we eat have on mental health?
- Balanced diet - What nutrients do we need? How do they affect our body and health?
- Eco-nutrition - How can we provide a stable future by eating more responsibly?
All content displayed on Nutritionist Resource is provided for general information purposes only, and should not be treated as a substitute for advice given by your GP or any other healthcare professional.