Healthy Eating Guidelines & Weight Loss Advice For The United Kingdom
Updated: Mar 20, 2020
The Public Health Collaboration (PHC) is a non-profit organisation that is dedicated to informing and implementing healthy decisions, and it is with pride that as an ambassador I represent the PHC at a local level to nurture a network of people to help inform and implement healthier decisions.
The two main groups on The Real Food Lifestyle diagram above reflect how foods come in their natural form. Foods such as eggs, cheese, fish, meat and nuts are mostly fat and protein, which enable individuals to meet their minimum intake of essential fat and protein. Foods such as potatoes, rice, beans, fruits and vegetables are mostly carbohydrate. On The Real Food Lifestyle diagram they are organised by highest carbohydrate-density on the left and lowest carbohydrate-density on the right, making it easy to identify the preferable types of carbohydrate.
The two groups off the plate are drinks that should be consumed and oils that should be used for cooking. Drinks should be as natural as possible such as water, whole milk, unsweetened teas and coffee. Oils for cooking should be rich in monounsaturated or saturated fats such as butter, coconut oil and olive oil to minimise the formation of toxic compounds from heating .
Once these minimum intakes for fat, protein and micronutrients are met, individuals then have the flexibility and freedom to eat whichever real food enables them to maintain personal good health. Some may find that a real food low-fat diet enables them to maintain personal good health, but equally others may find that a real food high-fat diet enables them to maintain personal good health. As long as the principles of The Real Food Lifestyle are followed and individuals maintain personal good health there should be no prejudice to whichever real foods enable someone to maintain personal good health.
Although as humans we need a minimum amount of energy to maintain personal good health The Real Food Lifestyle does not recommend counting calories. Instead we recommend that individuals follow these three focuses for healthy living:
1. Eat real food, until you're satisfied. These are foods that are naturally nutrient dense and are minimally altered from their natural state, which will nourish you and satisfy hunger.
2. Avoid fake foods, as much as you can. These are foods that have been highly- processed from their natural state with free sugars, highly-processed oils and fortified nutrients, which do not nourish you and will not satisfy hunger.
3. Be active everyday, with an activity you enjoy. Whether it be a brisk walk or a vigorous workout in an exercise class, it'll help improve cardiovascular health, mood and sleep.
Here are some common examples of real foods:
1. Fats & Proteins. Eggs, sardines, mackerel, salmon, beef, chicken (with skin), lamb, pork, liver, kidney, heart, avocados, olives, full-fat cheese, full-fat yoghurt, cream, almonds, macadamia nuts, brazil nuts, walnuts.
2. Carbohydrates. Broccoli, spinach, green beans, bell peppers, tomatoes, mushrooms, cauliflower, courgettes, onions, carrots, butternut squash, blueberries, strawberries, apples, oranges, lemons, parsnips, beans, legumes, potatoes, fermented breads.
3. Drinks. Water, tea, herbal tea, fruit tea, coffee, full-fat milk, full-fat cream.
4. Oils. Beef tallow, butter, coconut oil, ghee, goose fat, lard and cold-pressed olive
Here are some common examples of fake foods:
Fats & Proteins. Low-fat cheeses, low-fat yoghurt, low-fat spreads, beans in sauce, flavoured nuts, canned whipped cream.
Carbohydrates. Sugary cereals, refined breads, refined pastas, crisps, biscuits, cakes, dried fruit.
Drinks. Sugary soft drinks, fruit juices, low-fat milk, sugary milkshakes, pre- packaged smoothies.
Oils. Sunflower oil, corn oil, vegetable oil, soya oil and rapeseed oil.
As a general rule as long as individuals focus on non-starchy vegetables and high-fibre fruits then there should not be any need to count or weigh the amount of carbohydrate eaten. An individual who is trying to lose weight should be somewhat wary of nuts, as although they are very healthy they are easily overeaten and can contain high amounts of carbohydrate.