Guide To Healthy Food & Drink
We have prepared this guide to healthy food & drink to support you in achieving your health and fitness goals. By thinking about how to eat well and making sensible food swaps, you will enjoy better health, a more balanced diet and improved fitness and weight management outcomes.
What A Healthy Balanced Diet Looks Like In The UK
The NHS Eatwell Guide UK [1] is the UK's model for a healthy balanced diet. It encourages us to eat and drink the right proportions of each major food group over the course of a week rather than striving for absolute perfection at every meal.
Healthy Food Groups Explained Using The Eatwell Guide UK
The five main food groups discussed in the Eatwell Guide UK are fruit and vegetables, starchy foods, dairy and alternatives, protein foods, and oils and spreads. Let's explore each area in more detail:
Fruit and vegetables
Fruit and vegetables are a brilliant source of vitamins, minerals and fibre and should make up about a third of the food we eat each day. It does not matter whether you opt for fresh, frozen, tinned, dried or juiced fruit and vegetables, as they all count.
Starchy foods
Starchy foods are high in carbohydrates and provide a good source of energy. They should make up about a third of our daily food intake, usually in the form of potatoes, bread, rice and pasta.
Dairy and alternatives
Dairy is a great source of protein and calcium and consuming dairy on a daily basis will help to keep your bones and teeth strong. Suitable products are milk, yoghurts and cheese, though if eaten in any great quantity, it is recommended that low-fat versions are chosen.
People with dairy or lactose allergies or who are following a plant-based diet can achieve similar benefits from plant-based dairy alternatives such as soya.
Protein foods
Adults in the UK should consume about 0.75g of protein per kilogram of body weight and this is most easily found in meat, beans, pulses, fish and eggs. Protein is vital for cell repair, growth and muscle health but also critically aids digestion, fuels the immune system and is vital for good metabolism.
Fish provides excellent nutrition in the form of omega-3 fatty acids, protein, vitamin D and selenium and regular consumption has been shown to boost heart health, lower blood pressure, improve brain function and maintain healthy skin and bones.
For people on a plant-based diet, beans, peas and lentils are good alternatives to meat and fish, offering a good source of dietary protein and fibre.
Oils and spreads
Oils and spreads are good sources of energy but due to high levels of fat, they should only be eaten in small amounts. Unsaturated fats such as vegetable and olive oil are healthier than butter and lard.
Everyday Healthy Food Swaps For UK Meals
To get the best effects from the starchy foods you eat, choose high fibre or wholegrain versions of your usual bread, rice and pasta and leave the skins on your potatoes. While it is important that starchy foods make up about a third of your daily diet, eating too much starch can cause blood sugar spikes, weight gain and digestive discomfort, so avoiding excessive consumption is wise.
It is recommended that lean cuts of meat and mince are chosen and that more processed meats, such as ham and sausages, are only eaten in moderation. The best lean cuts of meat are chicken and turkey breast, pork tenderloin and 5% fat beef mince. Game meat, such as venison, is also high in protein and low in saturated fat, delivering essential amino acids that are critical for muscle building and function.
When thinking about how to eat well, it is more important to think about adding extra vegetables to your familiar dishes rather than engaging in a total overhaul that could see you failing to make lasting lifestyle changes.
Healthy Drinks And Hydration Habits
It is important to remain hydrated by drinking 6 to 8 glasses of fluid daily, as our bodies need water for a variety of functions, including temperature regulation and brain function. Taking on board insufficient hydration can lead to physical symptoms such as headaches, nausea, tiredness and muscle cramps. Though the most important drink we need is water, our daily fluid intake can also include milk, fruit juices, smoothies, sugar-free drinks and caffeinated drinks such as tea and coffee, though it is recommended that caffeine is limited to no more than 400mg per day.
Though you do get refreshment from high-sugar soft drinks, they should be drunk in moderation as they provide little to no nutritional value while contributing to weight gain, diabetes, cardiovascular disease and tooth decay [3].
Healthier Food & Drink Choices Around Training
Gym-goers and athletes may be unable to achieve the necessary electrolyte and protein intake from diet alone to help them achieve their training goals, so they should consider adding healthy snacks and drinks into their diet.
Suitable options include protein shakes, electrolyte drinks and protein bars which can help build endurance, muscle recovery and muscle mass while still aligning with the Eatwell principles.
Healthy Snacks And On-The-Go Options
Most people will snack during the day, particularly if their diet does not leave them feeling satiated and it is important to choose healthy snacks and drinks rather than reaching for free sugars and empty calories such as biscuits, chocolate bars and crisps.
Suitable snacks include fruit, yoghurt, nuts, vegetable sticks and wholegrain crackers topped with hummus. All of these snacks are filling, high in protein, low calorie and represent a sensible snack choice for active individuals or those on a weight management programme.
Yoghurt drinks, fruit smoothies and protein shakes are also suitable snack choices.
Planning Healthy Food And Drink For Busy UK Lifestyles
It can be hard to consume healthy food and drink when you have a busy lifestyle, but with a little planning, it can be done. Consider writing a weekly meal plan and shopping for the ingredients you need rather than impulse buying what looks good. Your meal plan should be based around starchy carbohydrates and vegetables, complemented by protein foods, and balanced across the week. Make sure to check labels to avoid hidden sugar, salt and saturated fat when you are buying your ingredients.
Rather than buying lunch every day, it is cheaper and healthier to prepare your own at home. Consider taking leftovers to work in a food flask and keep healthy drinks and snacks in your bag, ready for when you want them.
Long-Term Benefits Of Healthy Food & Drink Habits
Hopefully, this guide to healthy food & drink has inspired you to embark upon positive lifestyle changes, reducing your risk of heart disease, stroke and obesity and improving your energy, mood and exercise performance.
By eating well and making healthy food swaps, you will reap the benefits.
GymSupplements.com Guide To Healthy Food & Drink FAQs
How can I use the Eatwell Guide to plan my daily meals and snacks?
The Eatwell guide to healthy food & drink is designed to make you think about balancing your nutrition around the five major food groups on a weekly basis rather than focusing on each meal in isolation. By incorporating recommended daily amounts of each food group into your diet and drinking plenty of fluid, your body will function better and you will experience less bloating and digestive discomfort after meals and snacks.
What are the healthiest drinks to have before and after the gym?
The healthiest drink is water, but if you do not feel this is sufficient to meet your hydration needs, electrolyte solutions can be added, or a protein shake can give a quick energy boost.
How often can I have foods and drinks high in fat, salt or sugar and still eat well?
Foods that are high in fat, salt and sugar should be consumed in moderation, infrequently and avoided where possible. Healthier alternatives, such as fruit and nuts, will satiate cravings and not cause sugar spikes and crashes.
What are some quick healthy food and drink ideas for busy work days?
Avocado and boiled egg on wholegrain toast is a healthy and nutritious breakfast option, especially if accompanied by a glass of fruit juice.
A super lunch would be a mackerel salad followed by Greek yoghurt and fruit with a glass of water. If you do not eat fish, tofu or fried aubergine is a good alternative to mackerel.
A chicken or chickpea curry can make a fantastic evening meal, especially if you add potatoes and spinach to it.
Great snack options are flapjacks, fruit and breadsticks dipped in hummus or tzatziki.
You can enhance most meals by adding extra vegetables to them or by swapping high-fat ingredients for wholegrain or healthier alternatives.
