It’s important to eat the right types of food and drinks, in the right amounts. Too much food can lead to overweight and obesity, and diet related diseases such as Type 2 diabetes, cardiovascular disease, and stroke. On the other hand, not eating enough of certain foods can lead to nutrient deficiencies that can affect your health.
How much should I be eating?
The daily recommendation for women is 2000 calories per day and for men, 2500 calories per day. However, the number of calories you need will depend on your age, activity levels, body composition, and how fast you use energy (known as metabolic rate).
Recent research has focused on the importance of the quality of the calories you eat, not just the number. For instance, both a banana and four squares of milk chocolate contain approximately 100 calories, however a banana contains more fibre, and essential vitamins and minerals such as potassium which is essential for heart health. Therefore, it’s important to think about where you get your calories from.
Try and focus on including wholefoods in your diet and choosing ready-made and packaged items which are lower in fat, salt and sugar. To help identify healthier options, look at the traffic light labels on the front of packets (example below) and opt for foods which are low (green) or medium (orange) in these nutrients. You can also check the list of ingredients on the back of the packet – watch out for ones you don’t recognise.
How do know how much to eat from each food group?
According to the British Nutrition Foundation, healthy adults should be eating the following number of portions of each food group outlined in The Eatwell Guide.
Fruits and Vegetables
We should be eating at least five portions of different fruit and vegetables a day. A portion of fruit and vegetables is defined as 80g, or 30g for dried fruits. So, what does this look like in practice?
Juices and smoothies can count as one of your five a day, but you should limit your portion to 150ml as these drinks are high in free sugars which can damage your teeth.
Beans and pulses can count as one portion of your five a day, but any further portions will be included as a portion of protein.
Starchy foods
Starchy foods should make up just over a third of your meals, and include pasta, wheat, barley, rice, bread, and potatoes. You should choose higher fibre and wholegrain starchy foods over refined ones, such as brown rice, wholemeal bread and pasta as opposed to white versions.
Portion sizes for starchy foods vary depending on the food type.
Protein foods (excluding dairy)
Protein can be found in both plants and animals, however plant based proteins are better for your health as they contain higher amounts of fibre, less saturated fat and salt. They are also more environmentally sustainable.
If you do consume red or processed meat daily, you should try and reduce your intake to 70g per day. High intakes of red and processed meats have been linked to higher risk of bowel cancer.
Dairy and alternatives
Dairy products (milk, cheese, cream) are a good source of protein but they can be high in fat. Therefore, it’s recommended that you opt for the lower fat options – you can identify these by checking the front of pack labelling on foods and choosing products which are green or orange for fat and saturated fat.
If you consume plant-based dairy alternatives, make sure you pick products which are low in added salt and sugars and have been fortified with calcium (and other nutrients if possible!)
Oils and spreads
These should be used in small amounts, as they are high in fat. Opt for unsaturated vegetables oils including olive, rapeseed and sunflower.
Looking for a food not listed here?
If you want to know the recommended portion size for a specific food, check out Love Food Hate Waste’s interactive Food Portion Calculator.
Sources
BUPA (2023): Portion Size Guide
British Heart Foundation (2024): Food Portions
BDA (2024): Portion Sizes
British Nutrition Foundation (2021): Get Portion Wise
