# data[].attributes.attachment_link.readable_text
We collect the most comprehensive statistics on the effects, prevention, treatment, costs and causes of heart and circulatory diseases in the UK.

Our key statistics and information on heart and circulatory diseases for the UK and each nation:

For more detailed statistics on mortality, morbidity, treatments, costs and risk factors, please refer to the titles below.

Other key BHF statistical publications

A library of older titles can be accessed through the publications link on this page.

Other statistical publications

Heart health statistics in numbers

We collect the most comprehensive statistics on the effects, prevention, treatment, costs and causes of heart and circulatory diseases in the UK. Using health intelligence, we're now able to display these statistics visually.

See our new visualisations

# data[].attributes.attachment_link.description
We collect the most comprehensive statistics on the effects, prevention, treatment, costs and causes of heart and circulatory diseases in the UK. Our key statistics and information on heart and circulatory diseases for the UK and each nation: For more detailed statistics on mortality, morbidity, treatments, costs and risk factors, please refer to the titles below.

# data[].attributes.attachment_link.readable_text
BMR is short for Basal Metabolic Rate Your Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, also known as your metabolism.

What affects my BMR?

Anything that results in an increase to your metabolic rate will increase your BMR. This includes exercise, stress, fear and illnesses.

Your BMR is relative to body mass, age, weight and height. It is also affected by your gender; as it widely regarded that men need more calories than women.

BMR formula

There are 2 formulae used to calculate BMR, in [kcal / 24hrs] for men and women respectively:

BMR for Men = 66.47 + (13.75 * weight [kg]) + (5.003 * size [cm]) − (6.755 * age [years])

BMR for Women = 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) − (4.676 * age [years])

Harris Benedict Formula

Once you've calculated your BMR, this is then put into the Harris Benedict Formula , which calculates your total calorie intake required to maintain your current weight. This is as follows:

Little/no exercise: BMR * 1.2 = Total Calorie Need

Light exercise: BMR * 1.375 = Total Calorie Need

Moderate exercise (3-5 days/wk): BMR * 1.55 = Total Calorie Need

Very active (6-7 days/wk): BMR * 1.725 = Total Calorie Need

Extra active (very active & physical job): BMR * 1.9 = Total Calorie Need

Monitor your BMI, weight, blood glucose and blood pressure online for free with myLifestyle

# data[].attributes.attachment_link.description
BMR is short for Basal Metabolic Rate Your Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, also known as your metabolism. Anything that results in an increase to your metabolic rate will increase your BMR. This includes exercise, stress, fear and illnesses.

# data[].attributes.attachment_link.readable_text
The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Most of us still are not eating enough fruit and vegetables. They should make up just over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.
Find out more about how to get your 5 A Day

Starchy food should make up just over a third of the food we eat. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Find out more about starchy foods

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're low in fat and they're a good source of fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions (2 x 140g) of fish every week, 1 of which should be oily, such as salmon, sardines or mackerel.

Find out about fish and meat.

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Find out more about milk and dairy foods

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten in small amounts.
Find out more about the different types of fat in our diet

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.
Get tips on cutting down on sugar

Water, lower-fat milks, lower-sugar or sugar-free drinks and tea and coffee all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
Find out more about water, drinks and your health

How does the Eatwell Guide work?

The Eatwell Guide divides the foods and drinks we consume into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the main Eatwell Guide as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). We all need different amounts of energy (or calories) from food to be a healthy weight. How much you need depends on lots of things, including how active you are.

Find out how food labels can help you choose between foods and pick those lower in fat, saturated fat, sugar and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.

Download the Eatwell Guide booklet

For more information, including details of which foods are included in the food groups, download GOV.UK's The Eatwell Guide.

Healthy eating support

Food and diet advice on the NHS website includes:

# data[].attributes.attachment_link.description
Read about the interactive Eatwell Guide, which shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

# data[].attributes.attachment_link.description
Information and guidance about eating a healthy, balanced diet.

# data[].attributes.attachment_link.readable_text
Ever hear the advice to "eat the rainbow"? That's because meals beaming with different colors-red, orange, yellow, green, purple and white, for example-tend to be not only nutrient-dense but also more satisfying in terms of flavor and texture.

For decades, health authorities have encouraged us to eat "balanced meals" that incorporate foods from a variety of groups. Traditional food habits of some of the healthiest populations in the world, such as Greeks and Japanese, differ widely, yet both populations have food variety as one common feature.

The idea is that choosing a mix of foods from within each food group, such as veggies, meat and grains, helps provide a range of essential nutrients and may help prevent certain health conditions, such as heart disease, metabolic syndrome and cancer.

The truth is that there are pros and cons associated with a varied diet.

For example, having limited choices can make meal prep easier and reduce your risk for overeating. However, eating the same meals on repeat also can increase the chances you'll develop a nutrient deficiency and make a healthy diet seem unappealing long term.

Research suggests that these are some of the main health perks associated with a varied diet.

Higher intake of essential nutrients

There are three types of macronutrients that our diets provide us with-carbs, fats and proteins-all three of which are essential for overall health.

While some people feel best when limiting their intake of one of these macros (such as carbs and fats), at least for a period of time, we all still need at least some of all three.

The majority of people will benefit from obtaining a mix of macros by eating balanced meals that include different food groups-such as meats, dairy, vegetables, grains, fruits, nuts and beans. Meals that include a combination of all macros tend to be most satisfying and keep you fuller for longer, which means you may be less likely to overeat at your next meal.

Including a variety of fruits and vegetables in your diet is one of the best ways to obtain the antioxidants, vitamins and minerals you need. While you shouldn't feel obliged to love every single type-for example, maybe kale just isn't your thing-the more diversity the better.

That's because each food offers a unique blend of nutrients, especially beneficial antioxidants and phytonutrients that are only found in plant foods. Even different types of foods from within the same food group-such as leafy greens, berries or meats-provide a somewhat different mix of nutrients. Switching things up is a good way to ensure you're covering all your bases.

It's already difficult enough for most people to stick to a healthy diet long term, but when repeating the same meals over and over again starts to feel uninspiring and restrictive, this can make things even more challenging. You might start feeling like you're eating on autopilot, which means mindless eating and cravings are more likely to occur.

The bottom line is that if you don't enjoy the things you're eating and you start feeling deprived, you're very unlikely to gain any benefits from your diet long term. Eventually, you'll throw in the towel and decide you're in need of more fun and flavor.

In order to make healthy eating something you can actually sustain, focus on trying new things often, such as different seasonal fruits, vegetables and grains.

Pay attention to how your cravings shift as the seasons change and honor your instincts by switching up your meals and snacks. Smoothies might hit the spot during the summer but be unappetizing once winter rolls around. Don't be scared to make changes depending on what's most convenient plus what you're craving.

Supports gut health, immunity and heart health

When you expose yourself to lots of different food groups, you're more likely to develop greater diversity of healthy bacteria in your gut. This is associated with benefits, including protection against obesity, reduced allergies and enhanced immunity. Some anthropologists believe that our ancestors ate a much greater diversity of foods available in their environments throughout the year than we do today and that they benefited as a result.

Eating a variety of fats and proteins is also important for obtaining a mix of fatty acids and amino acids, which is important for functions like cholesterol balance, cognitive health, mood stabilization, connective tissue healing and much more.

For example, if you include olive oil, nuts, avocado, fish and full-fat yogurt in your diet regularly, you're obtaining a mix of omega-3s, saturated fat and monounsaturated fat, all of which have unique roles.

Meal planning has been shown to be associated with a healthier diet overall and less obesity.

Even if you don't consider yourself much of a cook, try to view meal planning and cooking as a creative outlet and something you can continually get better at. Experimenting with different types of foods in the kitchen is also a great way to get your kids involved and encourage them to develop an open mind about trying new healthy foods and flavors.

Keep in mind that you don't have to come up with 100 percent original recipes every week. Rather, you can make simple swaps to keep things interesting, such as trying a different type of leafy green in your salad or a new type of fish.

Here are some other simple ways you can branch out and add more variety to your diet:

Browse your local farmers market. Ask for recommendations and try what's in season, which will usually be the best tasting options.

Try different world cuisines, which will expose you to a variety of foods, cooking techniques, spices and flavors. For example, if you're usually a Chinese takeout or sushi person, switch things up and give Thai or Vietnamese food a try instead. Ask the waiter for recommendations, or even consider letting the staff choose your meal for you.

Experiment at home with herbs and spices. An easy way to make familiar ingredients feel new is to add different condiments, spices and flavors to them. Try whisking up a new salad dressing, stir-frying veggies with interesting spices, garnishing your dishes with fresh herbs, or making a new marinade for basic proteins like chicken and fish.

Subscribe to a food-delivery service, which will automatically provide you with new foods each week and perhaps encourage you to cook unfamiliar ingredients.

All of that being said, if you really enjoy certain healthy foods, then there's nothing wrong with eating them often, even every day.

Having go-to meals that you make again and again may actually help you stick to a healthy diet and potentially even be beneficial for maintaining your weight, since studies show that food variety might encourage certain people to consume more calories. Plus, repeating meals and snacks makes meal prep and cooking easier, giving you one less thing to worry about.

Aim to keep your diet fun and satisfying by choosing a variety of foods from different food groups, plus different choices from within the same group. Even small changes to your weekly diet can make a big difference to your health. Plus, exposure to a greater variety of healthy foods is more likely to keep you motivated. Until you give new foods, flavors and cuisines a try, you'll never know what you're missing out on.
Photo credit:humanmade, Getty Images

# data[].attributes.attachment_link.title
Four Reasons Eating a Wide Variety of Foods Is Important for Your Health (and Waistline) - 24Life

# data[].attributes.attachment_link.description
Ever hear the advice to "eat the rainbow"? That's because meals beaming with different colors-red, orange, yellow, green, purple and white, for example-tend to be not only nutrient-dense but also more satisfying in terms of flavor and texture. For decades, health authorities have encouraged us to eat "balanced meals" that incorporate foods from a variety of groups.

# data[].attributes.attachment_link.readable_text
Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease.
Current UK government guidelines advise cutting down on all fats and replacing saturated fat with some unsaturated fat.

Why we need some fat

A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.

Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

Any fat that's not used by your body's cells or turned into energy is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat.

All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein.

The main types of fat found in food are:

saturated fats

unsaturated fats

Most fats and oils contain both saturated and unsaturated fats in different proportions.

As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats.

Saturated fats

Saturated fats are found in many foods, both sweet and savoury.

Most of them come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil.

Foods high in saturated fats

fatty cuts of meat

meat products, including sausages and pies

butter, ghee, and lard

cheese, especially hard cheese like cheddar

cream, soured cream and ice cream

some savoury snacks, like cheese crackers and some popcorns

chocolate confectionery

biscuits, cakes, and pastries

palm oil

coconut oil and coconut cream

Cholesterol and saturated fats

Cholesterol is a fatty substance that's mostly made by the body in the liver.

It's carried in the blood as:

low-density lipoprotein (LDL)

high-density lipoprotein (HDL)

Eating too much saturated fats in your diet can raise "bad" LDL cholesterol in your blood, which can increase the risk of heart disease and stroke.

"Good" HDL cholesterol has a positive effect by taking cholesterol from parts of the body where there's too much of it to the liver, where it's disposed of.

Saturated fat guidelines

Most people in the UK eat too much saturated fats.

The government recommends that:

Trans fats

Trans fats are found naturally at low levels in some foods, such as meat and dairy products.

They can also be found in partially hydrogenated vegetable oil. Hydrogenated vegetable oil must be declared on a food's ingredients list if it's been included.

Like saturated fats, trans fats can raise cholesterol levels in the blood.

The government recommends that:

adults should not have more than about 5g of trans fats a day

Most of the supermarkets in the UK have removed partially hydrogenated vegetable oil from all their own-brand products.

People in the UK tend to eat a lot more saturated fats than trans fats. This means that when you're looking at the amount of fat in your diet, it's more important to focus on reducing the amount of saturated fats.

Unsaturated fats

If you want to reduce your risk of heart disease, it's best to reduce your overall fat intake and swap saturated fats for unsaturated fats.

There's good evidence that replacing saturated fats with some unsaturated fats can help to lower your cholesterol level.

Mostly found in oils from plants and fish, unsaturated fats can be either monounsaturated or polyunsaturated.

Monounsaturated fats

Monounsaturated fats help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in your blood.

Monounsaturated fats are found in:

Polyunsaturated fats

Polyunsaturated fats can also help lower the level of "bad" LDL cholesterol in your blood.

There are 2 main types of polyunsaturated fats: omega-3 and omega-6.

Some types of omega-3 and omega-6 fats cannot be made by your body, which means it's essential to include small amounts of them in your diet.

Omega-6 fats are found in vegetable oils, such as:

Nuts that have higher amounts of omega-6 include:

Omega-3 fats are found in oily fish, such as:

kippers

herring

trout

sardines

salmon

mackerel

Most people get enough omega-6 in their diet, but it's recommended to have more omega-3 by eating at least 2 portions of fish each week, with 1 portion being an oily fish.

Sources of omega-3 fatty acids suitable for vegetarians include flaxseed (linseed) oil, rapeseed oil, walnuts and egg enriched with omega-3.

Find out more about healthy eating as a vegetarian.

Buying lower fat foods

The nutrition labels on food packaging can help you cut down on total fat and saturated fat (also listed as "saturates", or "sat fat").

Nutrition information can be presented in different ways on the front and back of packaging.

Total fat

Saturated fat

"Lower fat" labels

For a product to be labelled lower fat, reduced fat, lite or light, it must contain at least 30% less fat than a similar product.

But if the type of food in question is usually high in fat, the lower fat version may still be a high-fat food (17.5g or more of fat per 100g).

For example, a lower fat mayonnaise may contain 30% less fat than the standard version, but it's still high in fat.

Also, foods that are lower in fat are not necessarily lower in calories. Sometimes the fat is replaced with sugar and the food may end up having a similar energy content to the regular version.

To be sure of the fat and energy content, remember to check the nutrition label on the packet.

Cutting down on fat is only one aspect of achieving a healthy diet.

Find out more about what food labelling terms mean, and how to get a balanced nutritious diet using the Eatwell Guide.

Use the Change4Life Food Scanner app app to find healthier food choices when you're shopping.

# data[].attributes.attachment_link.description
Find out about the role fats play in a healthy diet, including saturated fats, unsaturated fats and omega-3.

# data[].attributes.attachment_link.readable_text
Note: As an Amazon Associate I earn from qualifying purchases.

Drinking water and brain function are integrally linked. Lack of water to the brain can cause numerous symptoms including problems with focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anger, depression, and many more.

Over 70 percent of your body is composed of water and every function in the body is dependent on water, including the activities of the brain and nervous system.

The average person in the U.S. drinks less than a quart (32 ounces) of water a day.

Yet according to the Mayo Clinic, the average adult loses more than 80 ounces of water every day through sweating, breathing, and eliminating wastes.
If you are drinking less than 80 ounces of water a day, what is the impact on your brain function?

Water and Brain Energy

The brain is one of the most important organs in your body to keep fueled. It is approximately 85 percent water and brain function depends on having abundant access to water.
Water gives the brain the electrical energy for all brain functions, including thought and memory processes.
According to Dr. Corinne Allen, founder of the Advanced Learning and Development Institute, brain cells need two times more energy than other cells in the body. Water provides this energy more effectively than any other substance.

Water is also needed for the brain's production of hormones and neurotransmitters. Nerve transmission requires one-half of all the brain's energy.
When your brain is functioning on a full reserve of water, you will be able to think faster, be more focused, and experience greater clarity and creativity.
Daily hydration will not only help with better thinking, it can help prevent attention deficit disorder in children and adults .

The reason why it is important to drink plenty of water throughout the day for optimal brain function is because your brain does not have any way to store water.

When your body loses more water than you are replacing, dehydration will kick in and brain function will be affected.

Brain Symptoms of Dehydration

Dehydration causes your brain to shut down and not run at full speed. Some of the mental symptoms of dehydration include brain fog, afternoon fatigue, focus issues, depression, anger, emotional instability, exhaustion, headaches, sleep issues, stress, and a lack of mental clarity and acuity.
Studies have shown that if you are only 1 percent dehydrated, you will likely have a 5 percent decrease in cognitive function. If your brain drops 2 percent in body water, you may suffer from fuzzy short-term memory, experience problems with focusing, and have trouble with math computations.
Further studies have shown that prolonged dehydration causes brain cells to shrink in size and mass. This is most common in the elderly, many of whom tend to be chronically dehydrated for years.
Dehydration is also a known factor in dementia and proper hydration may help reduce the risk of Alzheimer's, Parkinson's, and Lou Gehrig's disease.
Water is also essential for delivering nutrients to the brain and for removing toxins. When the brain is fully hydrated, the exchange of nutrients and toxins will be more efficient-thus ensuring better concentration and mental alertness.

Water and Brain Challenges

Dr. Allen has found that people with brain challenges such as Autism, Aspergers, ADD, head injuries, anxiety attacks and depression often drink almost no water each day! The lack of water only enhances brain dysfunction.

Brain inflammation is often associated with various types of brain challenges, especially injuries, and will often result in the body's inability to detoxify harmful substances from the brain.
When the body is dehydrated, the detoxification problem linked to inflammation is exacerbated.
Free radicals such as radiation, pollutants, chemicals, pesticides, and toxic metals pass freely through the brain's blood supply. To stop the many sources of free radicals attacking the brain and causing brain inflammation, a strong antioxidant and powerful anti-inflammatory agent is needed.
The Advanced Learning and Development Institute has found that one of the best sources of antioxidants for their participants has been ionized alkaline water, which is hydrogen rich.
Adding ionized water to their treatment protocol program has significantly helped many of their patients in cognitive function, showing as much as a 35 percent improvement.

Recommendations for Improved Brain Function

Water provides essential energy to the brain, keeps the nerve signals going, delivers nutrients to the brain, and removes toxins. We need to be drinking enough water daily to keep the brain fueled and energized for optimum function.
To start your day off right for optimal brain function, I recommend drinking 12 to 16 ounces of water as soon as you wake up.
Always keep a bottle of filtered water near you throughout the day, especially if you have a job that requires a lot of mental activity. Drinking water regularly will help to keep your brain fueled, oxygenated, and energized.

Many people think, like I use to, that they can drink soda, coffee, milk, or juice instead of water and get the same level of hydration. This is simply not true.
Adding super green liquids or powders to your water can improve body alkalinity and enhance brain function.
The most powerful super green powder that we have used to improve memory focus and concentration is the E3Live liquid and powder brain food. You will notice a difference when adding this amazing supplement to your water.

Bottom line, if you want your brain to function well, receiving and sending signals to the rest of your body, make sure it receives the water it needs.
In addition, the type of water you drink is extremely important. We recommend filtered drinking water over tap, bottled, distilled, or reverse osmosis water.
Learn more about the benefits of different types of drinking water and how to choose the best drinking water for you.
Brainadvance.org: Water and the Brain Depression and Dehydration - Key Reasons They Are Linked Dr. Kevin Curran; 16 Best Brain-Boosting Natural Stimulants; 2016.

Return from Water and Brain to Health Benefits of Drinking Water

If you would like to reproduce or republish this article or any other article on this site, feel free to do so but please include a reference or link to the article at WaterBenefitsHealth.com.

# data[].attributes.attachment_link.title
Water and Brain Function -- How to Improve Memory, Focus, and Concentration

# data[].attributes.attachment_link.description
Note: As an Amazon Associate I earn from qualifying purchases. Drinking water and brain function are integrally linked. Lack of water to the brain can cause numerous symptoms including problems with focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anger, depression, and many more.

# data[].attributes.attachment_link.title
Vegetarians - Vegetarians and vegans - CCEA - GCSE Home Economics: Food and Nutrition (CCEA) Revision - BBC Bitesize

# data[].attributes.attachment_link.description
Revision notes on vegetarians and vegans for students studying CCEA GCSE Home Economics: Food and nutrition.

# data[].attributes.attachment_link.readable_text
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants.
Vegans do not eat foods that come from animals, including dairy products and eggs.

Healthy eating as a vegan

You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements.

For a healthy vegan diet:

eat at least 5 portions of a variety of fruit and vegetables every day

base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)

have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)

eat some beans, pulses and other proteins

eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day

choose unsaturated oils and spreads, and eat in small amounts

have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium and iron

drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)

If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.

See The Eatwell Guide for more information about a healthy diet.

The Eatwell Guide applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight.

The only group The Eatwell Guide is not suitable for is children under the age of 2, as they have different needs.

Getting the right nutrients from a vegan diet

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.

Vegans who are pregnant or breastfeeding

During pregnancy and when breastfeeding, if you follow a vegan diet you'll need to make sure you get enough vitamins and minerals for your child to develop healthily.

Find out more about a vegetarian and vegan diet while pregnant.

If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

Vegan sources of calcium and vitamin D

Calcium is needed to maintain healthy bones and teeth.

Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.

Good sources of calcium for vegans include:

green, leafy vegetables such as broccoli, cabbage and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)

fortified unsweetened soya, pea and oat drinks

calcium-set tofu

sesame seeds and tahini

pulses

brown and white bread (in the UK, calcium is added to white and brown flour by law)

dried fruit, such as raisins, prunes, figs and dried apricots

A 30g portion of dried fruit counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a snack between meals, to reduce the impact of sugar on teeth.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Good sources of vitamin D for vegans include:

exposure to sunlight, particularly from late March/early April to the end of September - remember to cover up or protect your skin before it starts to turn red or burn

fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added)

vitamin D supplements - everyone should consider taking a daily supplement during autumn and winter, because it's difficult to get enough from food alone

Read the label to ensure the vitamin D used in a product is not of animal origin.

Vegan sources of iron

Iron is essential for the production of red blood cells.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.

Good sources of iron for vegans are:

pulses

wholemeal bread and flour

breakfast cereals fortified with iron

dark green, leafy vegetables, such as watercress, broccoli and spring greens

nuts

dried fruits, such as apricots, prunes and figs

Vegan sources of vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.

Many people get vitamin B12 from animal sources, such as meat, fish and dairy products. Sources for vegans are limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:

breakfast cereals fortified with B12

unsweetened soya drinks fortified with vitamin B12

yeast extract, such as Marmite, and nutritional yeast flakes which are fortified with vitamin B12

Vegan sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. But you can help to ensure a balanced diet by eating rich plant sources of omega-3 fatty acids.

Sources of omega-3 fatty acids suitable for vegans include:

ground linseed (flaxseed) oil

vegetable (rapeseed) oil

chia seeds

shelled hemp seeds

walnuts

You can also look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, eating plenty of fibre, cutting down on food that's high in saturated fat, and watching how much salt you eat.

# data[].attributes.attachment_link.description
A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs. You can get the nutrients you need from eating a varied and balanced vegan diet including fortified foods and supplements.

# data[].attributes.attachment_link.readable_text
Good hydration is one of the most important aspects of the diet - drinking enough liquids to keep the fluid levels in the body topped up helps to ensure that all bodily functions are able to take place as normal. Here, Johanna Hignett looks at how much we need to drink, what kind of drinks to choose and the signs of dehydration.
Why do we need fluids?

Water in the body is essential for many important processes to take place. From our blood system carrying essential glucose, oxygen and nutrients to cells, to the kidneys getting rid of waste products we no longer want, fluid in the body is vital to allow these to occur. It also lubricates our joints and eyes, helps our digestive system function and keeps our skin healthy.

We are uniquely designed to regulate our own body temperature, particularly in hot conditions, by losing more water through the skin (perspiration), which in turn acts to cool the body helping to maintain a stable temperature. The more water we lose through sweat, the more we need to replace, so those who live (or holiday) in a hot climate, or lose more fluid than normal doing sporting activities will need to drink more fluids more regularly to replace that lost through sweat.

Water levels in the body change as we age, with newborns having a higher body fluid level compared to adults. Elderly people have lower fluid levels still, but hydration is really important at all ages.

Why do we need to keep hydrated?

Fluid is so important in the body that even when levels drop only slightly, we begin to feel the consequences. Low levels of fluid in the body can cause headaches, feelings of dizziness, lethargy, poor concentration and a dry mouth. Over a longer term, dehydration can cause constipation and can be associated with urinary tract infections and the formation of kidney stones. Regular and adequate intakes of fluid can help to address these.

How much do I need?

Adults need to drink around 1.5-2 litres of fluid a day. A typical mug or glass is about 200 millilitres (ml) so this equates to 8-10 drinks a day. Children need slightly less and should aim for around 6-8 drinks a day, but once they reach teenage years their requirements are similar to adults. Don't forget that fluid needs can vary depending on various factors including level of physical activity and climate, so it is best to remember to drink regularly to keep thirst at bay. A few groups (listed in the box below) need to take particular care to make sure their fluid levels are kept topped up and these include:

Children: Often too busy to recognise the signs of thirst!

Pregnant and breastfeeding ladies: Fluid is critical for baby and breastmilk

Older people: Often don't drink enough

Athletes: Need regular fluid top ups as they lose more through sweat

How do I know I'm drinking enough?

Simply waiting for the sensation of thirst is not a good enough sign of a need to drink - by the time we feel thirsty our body is already dehydrated and potentially suffering some of the effects. Equally, simply drinking to eliminate the feeling of thirst does not fully hydrate the body.

The best indicator of good hydration is urine colour, a pale straw coloured urine being a reliable indicator of good hydration. Darker coloured urine is a sure sign that the body needs more fluid. Getting into the habit of drinking regularly is a great way of keeping hydrated.

What drinks count?

Simply, any drink will help to promote hydration. Water from the tap is a great choice, not least because it's readily available and free. Other drinks count towards our total fluid intake too; milk, fruit juice, tea, coffee and soft drinks are all over 85% water and can be included in total fluid intake.

Some drinks contain other nutrients in addition to fluid such as sugars, fats, vitamins and minerals. Fruit juice is one such drink with vitamins, minerals and sugars too. A glass does contribute to fluid intakes and also provides one of the recommended five portions of fruit and vegetables. Don't forget that the recommended portion is 150ml though, and only one glass of fruit juice counts each day. Regularly choosing drinks with higher levels of added sugars can cause dental problems and is also associated with an increased risk of developing Type 2 diabetes, but there are plenty of sugar free choices available today as alternatives. Finally, if you are
choosing sugary drinks try to have them at meal times to limit any problems with dental health.

Drinks with added cream and/or full fat milk provide more calories and higher fat intakes are not generally recommended within healthy eating guidelines, so drinks like creamy hot chocolates are best considered to be treats!

There has been confusion about coffee in particular, with some wrongly thinking it does not hydrate the body as it contains caffeine. Although caffeine is a mild diuretic, the fluid provided by a cup of coffee or tea far outweighs the mild dehydrating effect of caffeine and the fluid levels in the body are improved.

Most of the fluid we consume comes from drinks, but around 20-30% comes from foods. Many fruit and vegetables such as courgettes, cucumber, tomatoes and melon are over 90% water and make a valuable contribution to our overall fluid intake.

Sporty moves

An adequate fluid intake is critical for sports people, principally because their losses of fluid through sweat during activity are increased. It is well known
that performance in athletes can drop if fluid levels are not adequate. Athletes often choose isotonic sports drinks to replace both fluid and salts lost through sweat. In fact, regular drinking is as much part of their training as their diet and physical strength. However, most of us who enjoy occasional sport, gym classes, or recreational running don't need the more expensive sports drinks and are best choosing water to keep our levels of hydration up. Remember to take a bottle of water with you when you go for a walk, to the gym, for a run or game of football or rounders and drink a little every now and then!

Don't forget

Good hydration is critical to health and keeps our bodies performing at their best, not only in terms of all the processes that go on but also keeping our levels of concentration up. The best advice is to keep a bottle of water close by to top up fluid levels regularly and keep thirst away.

Author

Return to listing

# data[].attributes.attachment_link.description
Good hydration is one of the most important aspects of the diet - drinking enough liquids to keep the fluid levels in the body topped up helps to ensure that all bodily functions are able to take place as normal.

# data[].attributes.attachment_link.readable_text
What children eat and drink during their early years can affect their health for many years to come. General eating habits are formed in the first few years of life, so it is important to encourage your children to eat nutritious food.

Children need a healthy balanced diet containing foods from each food group so they get a wide range of nutrients to help them stay healthy.

Children's appetites vary depending on age, growth spurts, and how much activity they have done so it's important to provide appropriately sized portions.

Start small and if a child wants more, then offer it to them.

Starchy foods

, such as potatoes, bread, rice and pasta are a good source of energy, which is particularly important for children as they are very active.

Children should have a wide variety of foods from this food group and they should be offered at each meal time.

When offering children these foods, remember:

try to offer a wide variety of bread such as high fibre white version of bread, wholemeal, granary, tortilla, pitta and potato bread

wholegrain breakfast cereals and whole oats are a great way to start the day as they are a good source of energy, vitamins, minerals, and fibre - choose ones low in salt and avoid sugar-coated cereals as these can cause tooth decay and encourage children to develop a sweet tooth

Pasta, noodles and rice can be served at mealtimes, but avoid snack noodles as these are usually high in fat and salt - try using brown rice and wholewheat pasta

boil, mash or bake potatoes - choose oven chips instead of fried, or try homemade wedges

Fruit and vegetables

You should encourage your child to eat five portions of fruit and vegetables a day.

They should eat a variety of fruit and vegetables as this will make sure they get the full range of vitamins and minerals.

A child-sized portion is roughly half of an adult portion or the amount that would fit in the palm of their hand.

Children should be encouraged to gradually increase the portion size to that recommended for adults.

Protein providers

Beans, pulses and lentils are good alternatives to meat, are low in fat and high in fibre, protein, vitamins and minerals.

Try adding these to dishes to add colour, flavour and texture such as casseroles, chilli or pasta sauces.

It's recommended that children eat two portions of fish a week, one of which should be oily fish, for example, salmon, sardines, mackerel or trout.

Eggs are a convenient alternative to meat and are extremely versatile. They can be scrambled, boiled, poached or made into an omelette.

Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help prevent iron deficiency anaemia.

Processed meat (such as sausages, bacon, cured meat and reformed meat products) and chicken products are often a real favourite with children. They should be limited, as they are high in fat and salt.

Dairy and alternatives

Dairy and alternatives are important during childhood as they are a good source of calcium, vitamins A and D, protein and fat.

Calcium is needed to help children build strong bones and for nerve and muscle function.

Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bones.

Babies and children under five

Breast milk is the best drink for babies for the first year and beyond. The only alternative to breast milk in the first six months is infant formula.

Choose an infant formula based on cow's milk unless you have been advised differently by your health professional.

You should continue to give your baby breast milk or formula milk until he or she is at least a year old.

Cow's milk should not be given as a drink until a baby is a year old, as it doesn't contain the right balance of nutrients to meet your baby's needs.

Full-fat cow's milk can be used in small amounts for cooking in foods such as cheese sauce and custard from six months.

Babies under one year old should not be given condensed milk, evaporated milk, dried milk, or any other type of drinks often known as milks, such as rice, oat or almond drinks.

Children should drink full-fat milk until they are at least two years old because they may not get the calories or essential vitamins they need from lower-fat milks.

After the age of two, children can gradually move to semi-skimmed milk as a main drink as long as they are eating a varied and balanced diet and growing well.

Don't give skimmed or one per cent fat milk to children as a main drink until they're at least five years old, because neither of these contains enough vitamin A and skimmed milk doesn't contain enough calories.

Children between the ages of one and three need to have around 350mg of calcium a day. About 300ml milk (just over half a pint) would provide this.

Goat's and sheep's milk

Like cow's milk, goat's and sheep's milk are not suitable as drinks for babies under a year old because they don't contain the right balance of nutrients.

Providing they are pasteurised, ordinary full-fat goat and sheep milk can be used as drinks once a baby is a year old. They can be used for cooking in foods such as cheese sauce and custard from the age of six months.

Snacks and drinks

Green choices

The best between-meal snacks and drinks are those that are sugar-free.

Tooth-friendly drinks and snacks to offer between meals include:

Amber choices

These foods are nutritious but still contain some sugar, fat or salt.

They are best taken at meals (when they are less damaging to teeth) and should not be taken too often as snacks between meals.

Choose low-fat, low-sugar, low-salt varieties where possible.

These include:

sandwiches with cheese filling or processed meats like ham

crumpets spread thinly with unsaturated margarine or butter

cheese and crackers

cubes of cheese

Red choices

These are the least healthy choices.

Most are high in sugar and may also be high in fat or salt or both.

If eaten, they are best taken at the end of a meal (when they are less damaging to teeth) and not between meals.

If your child does eat these sorts of foods:

try to make sure they eat them only occasionally or in small amounts

check the label and choose those options lower in fat, saturated fat, sugars and salt

Drinks

Milk and water are the best drinks to offer.

Limit drinks such as fruit juice or squash to mealtimes and if possible encourage your child to drink water or milk at mealtimes and in between.

Salt

There's no need to add salt to your child's food.

The maximum amount of salt your child should have depends on their age.

As a guide:

one to three years old: 2g of salt a day

four to six years old: 3g of salt a day

seven to 10 years old: 5g of salt a day

11 years old and over: 6g of salt a day

If you're buying processed foods, even those aimed at children, remember to check the information given on the labels to choose those with less salt.

Try replacing salt with pepper, herbs and spices to add flavour to your favourite dishes.

Sugar

Eating too much sugar can contribute to weight gain and tooth decay, so it's important to avoid giving your child too much sugar.

The maximum recommended sugar intake for children is:

four to six years old: no more than 19g per day

seven to 10 years old: no more than 24g per day

from 11 years old: no more than 30g per day

There is no guideline limit for children under four years of age, but it is recommended to avoid sugar sweetened drinks and food with sugar added to it.

Fussy eaters

Most children go through phases where they stop eating foods that they used to eat or reduce the variety of foods that they would have eaten.

For a lot of parents this can be a very worrying time.

Children are quite resilient and will not harm themselves if they don't eat enough for a few days.

If the problem continues and your child's weight and growth are affected, ask your doctor to refer you to a paediatric dietitian for further advice.

Some practical tips for parents dealing with fussy eaters are:

never force feed a child

remove the food without making a fuss and don't offer an alternative, wait for the next snack time or meal time before offering food again

give small portions of food at meal times

try offering finger foods as these are often easier for little ones to manage

squashes and milk can fill a child up, so avoid big drinks before meal times

snacking on crisps, chocolate, biscuits and cake can also fill a child up so avoid giving snacks too close to a meal

try to eat in a calm and relaxed environment, turn off televisions and radios, tidy away the toys, and don't rush meals

sit together as a family at the table and enjoy your meals together, showing your child that you enjoy meals might encourage them to eat a little more

use brightly coloured plates and cutlery

New tastes or textures may need to be offered several times, for example 16 or 17 times before your child will take them, so don't give up too soon.

Healthy weight

Keep an eye on your child's weight.

If you feel your child is overweight and you want to talk to someone about this, make an appointment with your school nurse or doctor.

Vegetarian diet for children

Vegetarian or vegan diets can be healthy, providing that a wide variety of foods are eaten.

When meat and animal products are avoided, extra care will be needed to make sure that your child gets all the protein, vitamins, iron and other minerals needed.

Packed lunches

It's important to include a balanced variety of foods in your child's lunchbox so they get all the nutrients they need to reach their full potential.

Packed lunches offer a valuable contribution to your child's diet, so it's worth spending a little time planning and preparing what goes into them.

For practical tips on how to pack an appetising, healthy lunchbox, visit:

More useful links

# data[].attributes.attachment_link.description
What children eat and drink during their early years can affect their health for many years to come. General eating habits are formed in the first few years of life, so it is important to encourage your children to eat nutritious food.

# data[].attributes.attachment_link.readable_text
The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones.

The role of calcium

Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the "Recommended calcium intakes" chart below.

To learn how easily you can include more calcium in your diet without adding much fat, see the "Selected calcium-rich foods" list below.

Calcium culprits

Although a balanced diet aids calcium absorption, high levels of protein and sodium (salt) in the diet are thought to increase calcium excretion through the kidneys. Excessive amounts of these substances should be avoided, especially in those with low calcium intake.

Lactose intolerance also can lead to inadequate calcium intake. Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. To include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill. Some milk products on the market already have been treated with lactase.

Calcium supplements

If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources. There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, all major forms of calcium supplements are absorbed equally well when taken with food.

Calcium supplements are better absorbed when taken in small doses (500 mg or less) several times throughout the day. In many individuals, calcium supplements are better absorbed when taken with food. It is important to check supplement labels to ensure that the product meets United States Pharmacopeia (USP) standards.

Vitamin D

The body needs vitamin D to absorb calcium. Without enough vitamin D, one can't form enough of the hormone calcitriol (known as the "active vitamin D"). This in turn leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone.

You can get vitamin D in three ways: through the skin from sunlight, from the diet, and from supplements. Experts recommend a daily intake of 600 IU (International Units) of vitamin D up to age 70. Men and women over age 70 should increase their uptake to 800 IU daily, which also can be obtained from supplements or vitamin D-rich foods such as egg yolks, saltwater fish, liver, and fortified milk. The Institute of Medicine recommends no more than 4,000 IU per day for adults. However, sometimes doctors prescribe higher doses for people who are deficient in vitamin D.

A complete osteoporosis program

Remember, a balanced diet rich in calcium and vitamin D is only one part of an osteoporosis prevention or treatment program. Like exercise, getting enough calcium is a strategy that helps strengthen bones at any age. But these strategies may not be enough to stop bone loss caused by lifestyle, medications, or menopause. Your doctor can determine the need for an osteoporosis medication in addition to diet and exercise.
The National Institutes of Health Osteoporosis and Related Bone Diseases ~ National Resource Center acknowledges the assistance of the National Osteoporosis Foundation in the preparation of this publication.
For your information

This publication contains information about medications used to treat the health condition discussed here. When this publication was developed, we included the most up-to-date (accurate) information available. Occasionally, new information on medication is released.

For updates and for any questions about any medications you are taking, please contact:

U.S. Food and Drug Administration
Toll Free: 888-INFO-FDA (888-463-6332)
Website: https://www.fda.gov

For additional information on specific medications, visit Drugs@FDA at https://www.accessdata.fda.gov/scripts/cder/daf. Drugs@FDA is a searchable catalog of FDA-approved drug products.

NIH Pub. No. 18-7878-E

# data[].attributes.attachment_link.title
Calcium and Vitamin D: Important at Every Age

# data[].attributes.attachment_link.description
The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones. Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot.

# data[].attributes.attachment_link.readable_text
What is nutrition and why is it important for older adults?

Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water.

Good nutrition is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.

But as you age, your body and life change, and so does what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients. Some older adults need more protein.

What can make it harder for me to eat healthy as I age?

Some changes that can happen as you age can make it harder for you to eat healthy. These include changes in your:

Home life, such as suddenly living alone or having trouble getting around

Health, which can make it harder for you to cook or feed yourself

Medicines, which can change how food tastes, make your mouth dry, or take away your appetite

Income, which means that you may not have as much money for food

Sense of smell and taste

Problems chewing or swallowing your food

How can I eat healthy as I age?

To stay healthy as you age, you should:

Eat foods that give you lots of nutrients without a lot of extra calories, such as

Fruits and vegetables (choose different types with bright colors)

Whole grains, like oatmeal, whole-wheat bread, and brown rice

Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium

Seafood, lean meats, poultry, and eggs

Beans, nuts, and seeds

Avoid empty calories. These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol.

Pick foods that are low in cholesterol and fat. You especially want to try to avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. You may find them in some store-bought baked goods and fried foods at some fast-food restaurants.

Drink enough liquids, so you don't get dehydrated. Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.

Be physically active. If you have started losing your appetite, exercising may help you to feel hungrier.

What can I do if I am having trouble eating healthy?

Sometimes health issues or other problems can make it hard to eat healthy. Here are some tips that might help:

If you are tired of eating alone, try organizing some potluck meals or cooking with a friend. You can also look into having some meals at a nearby senior center, community center, or religious facility.

If you are having trouble chewing, see your dentist to check for problems

If you are having trouble swallowing, try drinking plenty of liquids with your meal. If that does not help, check with your health care provider. A health condition or medicine could be causing the problem.

If you're having trouble smelling and tasting your food, try adding color and texture to make your food more interesting

If you aren't eating enough, add some healthy snacks throughout the day to help you get more nutrients and calories

If an illness is making it harder for you to cook or feed yourself, check with your health care provider. He or she may recommend an occupational therapist, who can help you find ways to make it easier.

NIH: National Institute on Aging

# data[].attributes.attachment_link.description
Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water. Good nutrition is important, no matter what your age.

# data[].attributes.attachment_link.readable_text
Whether you're planning a party, cooking dinner for friends or heading to a restaurant, the subject of dietary requirements is one that comes up often. Unless you're a sufferer or know someone close to you who is - it can be hard to know what different dietary requirements mean. Learn more about common dietary requirements to help you feel in the know.

Vegetarian

A vegetarian is someone who doesn't eat meat and fish. There are some vegetarians who also avoid other products such as leather or gelatine, and others who might eat no meat but eat fish instead (known as pescatarians). There are many types of vegetarian food available, as well as vegetarian-only restaurants. It's become much easier to cater for vegetarian diets now that restaurants, cafes, etc. have widened their menus.

Vegan

Vegan diets cut out all animal products, meaning they cut out meat and fish like vegetarians, but also cut out all animal products - including dairy and cosmetics that contain animal products. As with vegetarians, there's a growing range of foods available for vegans, and there are plenty of tips available for maintaining a healthy diet as a vegan. Vegan diets are becoming more well-known, with plenty of vegan recipes, restaurants and more providing ideas and inspiration.

Dairy-Free

Many people adopt dairy-free diets because they are lactose intolerant or allergic to cow, goat and other types of milk. You need to be extra vigilant with dairy-free diets as many products contain milk proteins that you might not be aware of. Keep an eye on labels for allergens, and look for the 'dairy-free' sticker. There are other types of milk you can try such as coconut, almond and soy milk as fantastic alternatives to cow's milk.

Gluten-free

Gluten-free diets are often followed as a result of coeliac disease, an allergy, or an intolerance. Gluten is found in wheat, barley and rye - which are common cereals used to make food such as bread, pasta, cakes and sauces. Coeliac disease is an autoimmune condition which shouldn't be taken lightly. Be cautious when cooking and look for gluten-free foods which are becoming more widely available. Meat is one you should especially look out for around BBQ time, as many burgers and sausages contain wheat.

Food allergies

Some dietary requirements are a lifestyle choice, while others are because of intolerances or allergies. Some food allergies can be very serious, with the body's immune system reacting to try and defend the body. Anaphylaxis shock in particular can be life-threatening, and you should always extra cautious when cooking for someone with a food allergy. In restaurants, make it clear that you or someone you're with has food allergies - most kitchens are experienced in managing food allergies.

Religious restrictions

In addition to sensitivities and lifestyle choices, some religions can have an effect on dietary requirements. Islam prohibits pork, while other meats must be slaughtered in a specific way - known as halal. Judaism requires meat and fish to be kosher, with many types of fish excluded. There are also strict rules about eating and food preparation which also need to be followed and respected. Hindus mainly adopt a vegetarian diet, as well as not eating eggs. Different religions have different standpoints on food, so it's worth doing some research if someone tells you they have religious restrictions to their diet.

Being sensitive to those with dietary requirements

When it comes to diet requirements, sometimes the easiest thing to do is ask. Ask about the foods they can and can't eat, as well as whether or not they have any favourite dishes. When dealing with different dietary requirements, make sure you check the labels or do a search online if you're unsure.

You can obtain helpful information on healthy eating, as well get recipe ideas from NHS Choices. You can get help with allergies from a number of health services. The more clued up you are about different dietary requirements, the more confident you'll feel to be able to help others.

# data[].attributes.attachment_link.title
Dietary Requirements - Do You Know What They Mean?

# data[].attributes.attachment_link.description
Whether you're planning a party, cooking dinner for friends or heading to a restaurant, the subject of dietary requirements is one that comes up often. Unless you're a sufferer or know someone close to you who is - it can be hard to know what different dietary requirements mean.

# data[].attributes.attachment_link.readable_text
Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

For adults

A healthy diet includes the following:

Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).

At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots.

Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits(7). Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) andtrans-fats of all kinds, including both industrially-produced trans-fats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads) and ruminanttrans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake andtrans-fats to less than 1% of total energy intake (5). In particular, industrially-produced trans-fats are not part of a healthy diet and should be avoided (4, 6).

Less than 5 g of salt (equivalent to about one teaspoon) per day (8). Salt should be iodized.

For infants and young children

In the first 2 years of a child's life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

Infants should be breastfed exclusively during the first 6 months of life.

Infants should be breastfed continuously until 2 years of age and beyond.

From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods.

Practical advice on maintaining a healthy diet

Fruit and vegetables

Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by:

always including vegetables in meals;

eating fresh fruit and raw vegetables as snacks;

eating fresh fruit and vegetables that are in season; and

eating a variety of fruit and vegetables.

Fats

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:

reducing saturated fats to less than 10% of total energy intake;

reducing trans-fats to less than 1% of total energy intake; and

replacing both saturated fats and trans-fats with unsaturated fats (2, 3) - in particular, with polyunsaturated fats.

Fat intake, especially saturated fat and industrially-produced trans- fat intake, can be reduced by:

steaming or boiling instead of frying when cooking;

replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;

eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and

limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to consuming an average of 9-12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11).

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year (12).

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods;

not having salt or high-sodium sauces on the table;

limiting the consumption of salty snacks; and

choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). A reduction to less than 5% of total energy intake would provide additional health benefits (7).

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases (13).

Sugars intake can be reduced by:

limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars - these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks); and

eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

How to promote healthy diets

Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. These factors include income, food prices (which will affect the availability and affordability of healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change). Therefore, promoting a healthy food environment - including food systems that promote a diversified, balanced and healthy diet - requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors.

Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. Effective actions by policy-makers to create a healthy food environment include the following:

Creating coherence in national policies and investment plans - including trade, food and agricultural policies - to promote a healthy diet and protect public health through:

increasing incentives for producers and retailers to grow, use and sell fresh fruit and vegetables;

reducing incentives for the food industry to continue or increase production of processed foods containing high levels of saturated fats, trans-fats, free sugars and salt/sodium;

encouraging reformulation of food products to reduce the contents of saturated fats, trans-fats, free sugars and salt/sodium, with the goal of eliminating industrially-produced trans-fats;

implementing the WHO recommendations on the marketing of foods and non-alcoholic beverages to children;

establishing standards to foster healthy dietary practices through ensuring the availability of healthy, nutritious, safe and affordable foods in pre-schools, schools, other public institutions and the workplace;

exploring regulatory and voluntary instruments (e.g. marketing regulations and nutrition labelling policies), and economic incentives or disincentives (e.g. taxation and subsidies) to promote a healthy diet; and

encouraging transnational, national and local food services and catering outlets to improve the nutritional quality of their foods - ensuring the availability and affordability of healthy choices - and review portion sizes and pricing.

Encouraging consumer demand for healthy foods and meals through:

promoting consumer awareness of a healthy diet;

developing school policies and programmes that encourage children to adopt and maintain a healthy diet;

educating children, adolescents and adults about nutrition and healthy dietary practices;

encouraging culinary skills, including in children through schools;

supporting point-of-sale information, including through nutrition labelling that ensures accurate, standardized and comprehensible information on nutrient contents in foods (in line with the Codex Alimentarius Commission guidelines), with the addition of front-of-pack labelling to facilitate consumer understanding; and

providing nutrition and dietary counselling at primary health-care facilities.

Promoting appropriate infant and young child feeding practices through:

implementing the International Code of Marketing of Breast-milk Substitutes and subsequent relevant World Health Assembly resolutions;

implementing policies and practices to promote protection of working mothers; and

promoting, protecting and supporting breastfeeding in health services and the community, including through the Baby-friendly Hospital Initiative.

WHO response

The "WHO Global Strategy on Diet, Physical Activity and Health" (14) was adopted in 2004 by the Health Assembly. The strategy called on governments, WHO, international partners, the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity.

In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). These recommendations guide countries in designing new policies and improving existing ones to reduce the impact on children of the marketing of foods and non-alcoholic beverages to children. WHO has also developed region-specific tools (such as regional nutrient profile models) that countries can use to implement the marketing recommendations.

In 2012, the Health Assembly adopted a "Comprehensive Implementation Plan on Maternal, Infant and Young Child Nutrition" and six global nutrition targets to be achieved by 2025, including the reduction of stunting, wasting and overweight in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9).

In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The "Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013-2020" (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets.

With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

References
In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action(18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 2019-2023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHO's priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6).

(1) Hooper L, Abdelhamid A, Bunn D, Brown T, Summerbell CD, Skeaff CM. Effects of total fat intake on body weight. Cochrane Database Syst Rev. 2015; (8):CD011834.

(2) Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003.

(3) Fats and fatty acids in human nutrition: report of an expert consultation. FAO Food and Nutrition Paper 91. Rome: Food and Agriculture Organization of the United Nations; 2010.

(4) Nishida C, Uauy R. WHO scientific update on health consequences of trans fatty acids: introduction. Eur J Clin Nutr. 2009; 63 Suppl 2:S1-4.

(5) Guidelines: Saturated fatty acid and trans-fatty acid intake for adults and children. Geneva: World Health Organization; 2018 (Draft issued for public consultation in May 2018).

(6) REPLACE: An action package to eliminate industrially-produced trans-fatty acids. WHO/NMH/NHD/18.4. Geneva: World Health Organization; 2018.

(7) Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

(8) Guideline: Sodium intake for adults and children. Geneva: World Health Organization; 2012.

(9) Comprehensive implementation plan on maternal, infant and young child nutrition. Geneva: World Health Organization; 2014.

(10) Global action plan for the prevention and control of NCDs 2013-2020. Geneva: World Health Organization; 2013.

(11) Guideline: Potassium intake for adults and children. Geneva: World Health Organization; 2012.

(12) Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):624-34.

(13) Te Morenga LA, Howatson A, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. AJCN. 2014; 100(1): 65-79.

(14) Global strategy on diet, physical activity and health. Geneva: World Health Organization; 2004.

(15) Set of recommendations on the marketing of foods and non-alcoholic beverages to children. Geneva: World Health Organization; 2010.

(16) Report of the Commission on Ending Childhood Obesity. Geneva: World Health Organization; 2016.

(17) Rome Declaration on Nutrition. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(18) Framework for Action. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(19) Thirteenth general programme of work, 2019-2023. Geneva: World Health Organization; 2018.

# data[].attributes.attachment_link.description
Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns.

# data[].attributes.attachment_link.readable_text
Eating a healthy diet is important to control weight and prevent or manage many chronic conditions. However, eating a healthy diet means planning out meals and taking to time to shop to compare products. Sometimes eating healthier also means spending more money at the grocery store, and all of the above, may deter some from eating as healthy as they should. If you are having trouble eating healthy, talk to a registered dietitian who can help to form a plan that will fit into your budget, while reducing your risk of disease.

Changing Established Habits

Eating is not just about providing the body with the calories and nutrients it needs, and certain eating behaviors may have been established during childhood. Eating provides a way to socialize with others, certain foods may be associated with positive emotions and sometimes food is used to deal with underlying emotions such as boredom, anxiety, loneliness and others. The Centers for Disease Control and Prevention recommends keeping a food journal of what and why you eat so problems can be identified. Start by changing thought patterns such as having to always clean your plate and not waste food, eating due to pressure from friends or family members, eating while performing other tasks, or eating because it is comforting. All of the above can lead to overeating and poor food choices. Change your habits slowly by picking one trigger at a time and develop alternative ways of thinking and coping.

Lack of Time

A hectic lifestyle and eating on the run can lead to unhealthy food choices. Grabbing whatever is available whenever you have time can set you up for bad eating behaviors. Go through your cabinets and the refrigerator to get rid of junk food and replace it with healthier options. Think ahead and buy meats and vegetables that are already cut up to reduce prep time. Go for fruits or vegetables that are canned in their own juice or water, without any sugar or salt added. Heat, light and air can all rob fruit and vegetables of their nutrients, so buying canned or frozen versions that are packed right after being picked, often contain more nutrients then fresh foods that have been shipped, according to the Cleveland Clinic. When cooking, make larger portions and freeze some of it so you have meals ready to heat up. Some grocery stores offer online shopping and delivery to your home, saving you a trip to the store. These things can help you to save time and energy so that eating healthier is easier.

Too Much Information

The news, magazines and Internet are full of information on what eating healthy entails, and it can be confusing to know what is true and what is not. There are so many diet plans that claim to help you lose weight quickly or prevent and manage heart disease and other conditions. In general, Americans eat too many calories and high amounts of unhealthy fats, sugar, salt and refined grains. Most do not get enough potassium, fiber, calcium, vitamin D and healthy fats, reports the United States Department of Agriculture. The goal is to eat a well-balanced diet that contains three to five servings of fruits and vegetables a day, and one serving is just 1 cup. Read nutrition labels and aim to get between 25 to 35 g of fiber and 1,500 mg or less of salt each day. Fat consumption should make up no more than 30 percent of your total calorie intake and most of that should come from unsaturated fats. It can be difficult and time-consuming to plan out a menu, but there are free websites that can help you get started.

Junk food is often less expensive than healthy food, and when you are on a tight budget, healthy eating can be challenging. The Mayo Clinic suggests learning to stock your pantry with essentials and to make a grocery list before you head to the store. Look through supermarket circulars, clip coupons and find the sales so you are prepared and have a list to stick to. Try having one or two meatless meals each week and go for a vegetable, bean or whole-grain based dinner as meats can be expensive. Check to see if your grocery store has a shopper's card where you earn points that can be turned into savings. All of the above can add up to some real savings and help you to eat healthier.

# data[].attributes.attachment_link.title
What Are the Biggest Barriers to Eating Healthy? | Livestrong.com

# data[].attributes.attachment_link.description
Eating a healthy diet is important to control weight and prevent or manage many chronic conditions. However, eating a healthy diet means planning out meals and taking to time to shop to compare products. Sometimes eating healthier also means spending more money at the grocery store, and all of the above, may deter some from eating as healthy as they should.

# data[].attributes.attachment_link.readable_text
Many nutrients are essential for good health.

While it's possible to get most of them from a balanced diet, the typical Western diet is low in several very important nutrients.

This article lists 7 nutrient deficiencies that are incredibly common.

Iron is an essential mineral.

It's a large component of red blood cells, in which it binds with hemoglobin and transports oxygen to your cells.

The two types of dietary iron are:

Heme iron. This type of iron is very well absorbed. It's only found in animal foods, with red meat containing particularly high amounts.

Non-heme iron. This type, found in both animal and plant foods, is more common. It is not absorbed as easily as heme iron.

Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide (, ).

This number rises to 47% in preschool children. Unless they're given iron-rich or iron-fortified foods, they are very likely to lack iron.

Around 30% of menstruating women may be deficient as well due to monthly blood loss, and up to 42% of young, pregnant women may be deficient as well.

The most common consequence of iron deficiency is anemia, in which the number of your red blood cells and your blood's ability to carry oxygen drops.

The best dietary sources of heme iron include ():

Red meat. 3 ounces (85 grams) of ground beef provide almost 30% of the Daily Value (DV).

Organ meat. One slice (81 grams) of liver gives more than 50% of the DV.

Shellfish. Clams, mussels, and oysters are excellent sources of heme iron, with 3 ounces (85 grams) of cooked oysters packing roughly 50% of the DV.

Canned sardines. One 3.75-ounce (106-gram) can offer 34% of the DV.

The best dietary sources of non-heme iron include:

Beans. Half a cup (85 grams) of cooked kidney beans provides 33% of the DV.

Seeds. Pumpkin, sesame, and squash seeds are good sources of non-heme iron. One ounce (28 grams) of roasted pumpkin or squash seeds contains 11% of the DV.

Dark, leafy greens. Broccoli, kale, and spinach are rich in iron. One ounce (28 grams) of fresh kale provides 5.5% of the DV.

However, you should never supplement with iron unless you truly need it. Too much iron can be very harmful.

Notably, vitamin C can enhance the absorption of iron. Eating vitamin-C-rich foods like oranges, kale, and bell peppers alongside iron-rich foods can help maximize your iron absorption.

SUMMARY
Iron deficiency is very common, especially among young women, children, and vegetarians. It may cause anemia, fatigue, a weakened immune system, and impaired brain function.

Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones ().

Thyroid hormones are involved in many bodily processes, such as growth, brain development, and bone maintenance. They also regulate your metabolic rate.

Seaweed. Only 1 gram of kelp packs 460-1,000% of the DV.

Fish. Three ounces (85 grams) of baked cod provide 66% of the DV.

Dairy. One cup (245 grams) of plain yogurt offers about 50% of the DV.

Eggs: One large egg contains 16% of the DV.

However, these amounts can vary greatly. As iodine is found mostly in soil and ocean water, iodine-poor soil will result in low-iodine food.

Some countries mandate the enrichment of table salt with iodine, which has successfully reduced the incidence of deficiencies ().

SUMMARY
Iodine is one of the most common nutrient deficiencies in the world. It may cause enlargement of the thyroid gland. Severe iodine deficiency can cause mental retardation and developmental abnormalities in children.

Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in your body.

It travels through your bloodstream and into cells, telling them to turn genes on or off. Almost every cell in your body has a receptor for vitamin D.

Vitamin D deficiency is not usually obvious, as its symptoms are subtle and may develop over years or decades (, ).

Also, vitamin D deficiency may play a role in reduced immune function and an increased risk of cancer ( 22).

While very few foods contain significant amounts of this vitamin, the best dietary sources are ():

Cod liver oil. A single tablespoon (15 ml) packs 227% of the DV.

Fatty fish. Salmon, mackerel, sardines, and trout are rich in vitamin D. A small, 3-ounce (85-gram) serving of cooked salmon provides 75% of the DV.

Egg yolks. One large egg yolk contains 7% of the DV.

People who are deficient may want to take a supplement or increase their sun exposure. It is hard to get sufficient amounts through diet alone.

SUMMARY
Vitamin D deficiency is very common. Symptoms include muscle weakness, bone loss, an increased risk of fractures, and - in children - soft bones. It is very difficult to get sufficient amounts from your diet alone.

Vitamin B12, also known as cobalamin, is a water-soluble vitamin.

It is essential for blood formation, as well as brain and nerve function.

Every cell in your body needs B12 to function normally, but your body is unable to produce it. Therefore, you must get it from food or supplements.

B12 is only found in sufficient amounts in animal foods, although certain types of seaweed may provide small quantities. Therefore, people who do not eat animal products are at an increased risk of deficiency.

Studies indicate that up to 80-90% of vegetarians and vegans may be deficient in vitamin B12 (, ).

B12 absorption is more complex than that of other vitamins because it's aided by a protein known as intrinsic factor. Some people are lacking in this protein and may thus need B12 injections or higher doses of supplements.

One common symptom of vitamin B12 deficiency is megaloblastic anemia, which is a blood disorder that enlarges your red blood cells.

Dietary sources of vitamin B12 include ():

Shellfish. Clams and oysters are rich in vitamin B12. A 3-ounce (85-gram) portion of cooked clams provides
1,400% of the DV.

Organ meat. One 2-ounce (60-gram) slice of liver packs more than 1,000% of the DV.

Meat. A small, 6-ounce (170-gram) beef steak offers 150% the DV.

Eggs. One whole egg provides about 6% of the DV.

Milk products. One cup (240 ml) of whole milk contains about 18% of the DV.

Vitamin B12 isn't considered harmful in large amounts because it's often poorly absorbed and easily excreted.

SUMMARY
Vitamin B12 deficiency is very common, especially in vegetarians, vegans, and older adults. The most common symptoms include blood disorders, impaired brain function, and elevated homocysteine levels.

Calcium is essential for every cell in your body. It mineralizes bones and teeth, especially during times of rapid growth. It is also very important for bone maintenance.

Additionally, calcium serves as a signaling molecule. Without it, your heart, muscles, and nerves would not be able to function.

The calcium concentration in your blood is tightly regulated, and any excess is stored in bones. If your intake is lacking, your bones will release calcium.

That is why the most common symptom of calcium deficiency is osteoporosis, characterized by softer and more fragile bones.

One survey in the United States found that fewer than 15% of teenage girls, fewer than 10% of women over 50, and fewer than 22% of teenage boys and men over 50 met the recommended calcium intake ().

Although supplementing increased these numbers slightly, most people were still not getting enough calcium.

Boned fish. One can (92 grams) of sardines contains 44% of the DV.

Dairy products. One cup (240 ml) of milk provides 35% of the DV.

Dark green vegetables. Kale, spinach, bok choy, and broccoli are rich in calcium. Just 1 ounce (28 grams) of fresh kale offers 5.6% of the DV.

The effectiveness and safety of calcium supplements have been somewhat debated in the last few years.

While it's best to get calcium from food rather than supplements, these supplements seem to benefit people who are not getting enough in their diet ().

SUMMARY
Low calcium intake is very common, especially in women of all ages and older adults. The main symptom of calcium deficiency is an increased risk of osteoporosis later in life.

Vitamin A is an essential fat-soluble vitamin. It helps form and maintain healthy skin, teeth, bones, and cell membranes. Furthermore, it produces eye pigments, which are necessary for vision ( 38).

Preformed vitamin A. This type of vitamin A is found in animal products like meat, fish, poultry, and dairy.

Pro-vitamin A. This type is found in plant-based foods like fruits and vegetables. Beta carotene, which your body turns into vitamin A, is the most common form.

More than 75% of people who eat a Western diet get more than enough vitamin A and do not need to worry about deficiency ().

Vitamin A deficiency can cause both temporary and permanent eye damage and may even lead to blindness. In fact, this deficiency is the world's leading cause of blindness.

Vitamin A deficiency can also suppress immune function and increase mortality, especially among children and pregnant or breastfeeding women ().

Organ meat. One 2-ounce (60-gram) slice of beef liver provides more than 800% of the DV.

Fish liver oil. One tablespoon (15 ml) packs roughly 500% of the DV.

Dietary sources of beta carotene (pro-vitamin A) include:

Sweet potatoes. One medium, 6-ounce (170-gram) boiled sweet potato contains 150% of the DV.

Carrots. One large carrot provides 75% of the DV.

Dark green, leafy vegetables. One ounce (28 grams) of fresh spinach provides 18% of the DV.

While it is very important to consume enough of this vitamin, too much preformed vitamin A may cause toxicity.

This does not apply to pro-vitamin A, such as beta carotene. High intake may cause your skin to turn slightly orange, but this effect isn't dangerous.

SUMMARY
Vitamin A deficiency is very common in many developing countries. It may cause eye damage and blindness, as well as suppress immune function and increase mortality among women and children.

Magnesium is a key mineral in your body.

Essential for bone and teeth structure, it's also involved in more than 300 enzyme reactions ().

Close to 70% of the US population under 71, and about 80% over 71 years old consume less than the required amount of magnesium. ().

Low intake and blood levels of magnesium are associated with several conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis ().

Deficiency may be caused by disease, drug use, reduced digestive function, or inadequate magnesium intake ().

The main symptoms of severe magnesium deficiency include abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue, and migraines (, , ).

More subtle, long-term symptoms that you may not notice include insulin resistance and high blood pressure.

Whole grains. One cup (170 grams) of oats contains 74% of the DV.

Nuts. Twenty almonds pack 17% of the DV.

Dark chocolate. One ounce (30 grams) of dark chocolate offers 15% of the DV.

Dark green, leafy vegetables. One ounce (30 grams) of raw spinach provides 6% of the DV.

SUMMARY
Magnesium deficiency is common in Western countries, and low intake is associated with many health conditions and diseases.

It is possible to be deficient in almost every nutrient. That said, the deficiencies listed above are by far the most common.

Children, young women, older adults, vegetarians, and vegans seem to be at the highest risk of several deficiencies.

The best way to prevent deficiency is to eat a balanced diet that includes whole, nutrient-dense foods. However, supplements may be necessary for those who can't obtain enough from diet alone.

# data[].attributes.attachment_link.title
7 Nutrient Deficiencies That Are Incredibly Common

# data[].attributes.attachment_link.description
Many nutrients are essential for good health. While it's possible to get most of them from a balanced diet, the typical Western diet is low in several very important nutrients. This article lists 7 nutrient deficiencies that are incredibly common. Iron is an essential mineral.

# data[].attributes.attachment_link.readable_text
Nutrition needs vary with age and gender. Now you're older, the foods and drinks that make up a may need to be slightly different from when you were younger. In general, you'll need less of some foods and more of others.

How you eat as an older person will also vary depending on your gender: older men have different nutritional needs from older women.

But healthy eating doesn't really change that much with age, especially if you already have a good diet. You simply need to be aware of your own specific nutrition requirements and adjust your food choices so your body gets exactly what it needs for good health in older age.

If you need help choosing or preparing a healthy diet, chat to a family member, your healthcare professional, carer or an .

Discuss any major change in eating or exercise patterns with your doctor, pharmacist and dietitian. Any medications you take may need to be adjusted.

What to put on your plate when you're over 65

The best place to start for any person looking to develop a healthy diet is the . The guidelines were developed by the National Health and Medical Research Council, with input from many food and nutrition experts, as well as members of the community.

They are based on the best available science about the types and amounts of foods and dietary patterns that may promote health and wellbeing, and reduce the risk of diet-related conditions and chronic disease.

You probably know a healthy diet benefits you physically, mentally and socially. Without good food and drink choices, you're at greater risk of chronic diseases, such as , , some , and even mental health issues, such as and . A healthy diet helps socially too - regularly connecting with other people may stave off loneliness and isolation.

So, what do the guidelines say? In a nutshell, they advise every Australian to:

Eat a wide variety of foods from the : plenty of colourful vegetables, legumes/beans; fruit; grain (cereal) foods, mostly wholegrain and high fibre varieties; lean , fish, eggs, tofu, nuts and seeds; milk, yoghurt, cheese or their , mostly reduced fat.

Drink plenty of water - six to eight cups of fluid per day.

Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.

Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats. Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado.

Limit foods and drinks containing added salt, and don't add salt to foods in cooking or at the table.

Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

. (Drink no more than two standard drinks a day.)

Keep 'extras' or 'sometimes foods' to a minimum - they're not a regular part of a healthy diet. Extras are the high sugar, high fat, high salt foods listed above, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials.

Be physically active. (Aim for at least 30 minutes of moderate intensity physical activity, such as walking, every day.)

Extra specific advice for older people includes:

Maintain healthy weight and muscle strength through physical activity. The benefits of walking for older people]. It's been shown people over 65 years often have better health if they carry a little extra weight and have a slightly higher . Talk to your healthcare professional if you need to lose or gain weight.

If you're on a budget, simply do your best with your food choices. Plan well, use what's available, and buy only what you need. Look out for quick and easy healthy recipes for one or two people, and try to eat regularly with family and friends if possible.

Be careful with your teeth. If nuts, grains and hard fruits and vegetables are difficult to chew, try milled wholegrains, soft cooked and canned fruits and vegetables, and nut pastes and butters.

Prepare and store food safely. Follow to avoid food-borne illnesses which can be particularly bad for older people.

Limit your intake of foods containing saturated fats and trans fats. Remember those 'extras' or 'sometimes foods' referred to in the guidelines? Keep those to a minimum. Foods like pies, pastries, fried and battered foods, chips, and chocolate are generally high in saturated fat, and may contain dangerous trans fats. Eat these foods very occasionally. Fresh fruit with reduced fat yoghurt is a good dessert option, or cakes and crumbles made with wholegrain options, like oats.

Talk to your doctor about your personal health needs, particularly about how best to apply the dietary guideline that says to limit saturated fats, added salt, and added sugars (above). Some older people may be at risk of malnutrition from restricting their food intake, and eat too few nutrients and kilojoules for their age.

Eat plenty of fibre and drink plenty of fluids. Water is essential for hydration, digestion and blood volume, but now you're older, you may not feel as thirsty as you once did, even when your body needs fluids. Try to drink water about 6-8 cups of fluid a day, and more in warmer weather or when exercising. Water is your best bet for hydration, but tea, coffee, mineral and soda water, and reduced fat milk count too. High fibre foods and plenty of fluids will help to move slow bowels.

Use less salt. Everyone needs some salt, but too much can increase your risk of high blood pressure and heart disease. Watch your intake of high salt foods, such as cured meats (ham, corned beef, bacon, lunch meats etc.), snack foods (potato chips and savoury pastries etc.), and sauces (soy sauce, for example). Choose reduced salt food when shopping, and flavour your cooking with herbs and spices instead of salt.

Watch your alcohol intake. Follow Australian guidelines if you drink: no more than two standard drinks on any given day for healthy men and women.

Get your vitamins and minerals. If you eat less or have digestive issues, you may be deficient in some important vitamins and minerals. Speak to your doctor about your levels, and always choose a variety of foods from the five food groups.

Fish is your friend. Regularly consuming fish may reduce your risk of heart disease, stroke, dementia, and macular degeneration (a type of vision loss). Eating fish twice a week is wise.

You may like to check how healthy your existing diet is using this Healthy Eating Quiz from the Dietitians Association of Australia.

How much to put on your plate when you're over 65

Throughout life, men generally need more energy () per day than women. This is because men tend to be larger and have a higher proportion of muscle.

The amount of energy you need each day depends on your age, height, and how active you are. But as you tend to lose muscle mass, and activity levels tend to drop with age, kilojoules also need to reduce. This doesn't mean you need fewer nutrients. In fact, your need for nutrients (carbohydrates, fat, protein, vitamins, minerals, fibre, water, etc.) will remain roughly the same, if not go up.

Calcium is a good example. Your need for calcium for strong bones and teeth will increase, so extra serves of low fat milk, yoghurt and cheese are important. Other good sources of calcium are tinned salmon, sardines, leafy greens like spinach, kale and bok choy, sesame seeds (and tahini) and almonds.

Serving sizes and amounts

When it comes to meals, it's good to know serving sizes and how much you need for your age. For the five food groups, aim for these serves each day :

Serving sizes for each food group are:

vegetables: a standard serve is about 75 grams (100-350 kilojoules); for example, ½ cup cooked green or orange vegetables or ½ cup cooked dried or canned beans, peas or lentils

fruit: a standard serve is 150 grams (350 kilojoules); for example, a medium apple or banana, or two kiwifruits or plums. Try to eat whole fruit and not fruit juice
grain foods: a standard serve is 500 kilojoules; for example, one slice of bread or ½ cup cooked porridge. At least two-thirds of choices should be wholegrain varieties

lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans: a standard serve is 500-600 kilojoules; for example, 65 grams cooked lean red meats or two large eggs

milk, yoghurt and cheese or alternatives: a standard serve is 500-600 kilojoules; for example, a cup of milk or ¾ cup yoghurt.

More information about serving sizes and food examples can be found in this .

The importance of healthy meals when you're over 65

Now you're older, you may find it difficult to get out to buy groceries, or you may feel like your appetite has reduced or disappeared. Health issues may also make it difficult to eat or enjoy foods.

If you can, try to see every meal and snack as a chance to give your body maximum nutrition (like vitamins, minerals and fibre) - and as a social activity you can enjoy with others if possible.

Ask for help with shopping or meal preparation, if you need it, from family and friends, community groups, carers, or your doctor.

Keep the following health matters in mind too.

Healthy bones and teeth

If you're on bed rest or not exercising much, you may experience muscle loss, which can increase your risk of falls and broken bones. is essential for building, repairing, and maintaining healthy bones and muscles.

Excellent sources of protein include all meats, fish, eggs, and seafood; all types of dairy (watch cream and butter intake); and soy products like tofu and soy beverages. Other good sources include beans and pulses, such as baked beans, all nuts and seeds, and wholegrains.

Try to spread your protein intake across the day so your body has the chance to use it while you're busy, rather than saving it all until your evening meal when the body doesn't need it as much. If you're not very hungry, try to eat the protein part of your meal first.

You may like to try these meal ideas for a protein boost:

breakfast: add yoghurt and milk to cereal; or try egg, sardines, leftover meat or cheese on toast

lunch: have some cheese or ham; make an open sandwich of tinned tuna or sardines; have a glass of milk or a banana smoothie

dinner: serve meat, chicken, fish or eggs with vegetables like broccoli or cauliflower with melted cheese; enjoy ice-cream, yoghurt or custard with fruit for dessert.

Vitamin D is also essential for healthy bones. The best source is the sun, but you only need a short time in the sunshine each day to get the amount of vitamin D you need. Aim for 10 to 30 minutes if you live in Australia, but check on healthy amounts for you in your area.

If you've been advised by your doctor to stay out of the sun, you can also get vitamin D from egg yolk, butter, table margarine, whole milk, yoghurt, cheese, malted milk, lamb's fry, liver, tuna, sardines and pilchards or a supplement. Talk to your doctor about your needs.

Weight-bearing exercise, such as walking or light weights, is also important for bone health.

Arthritis

If you suffer from arthritis, fish oil may help. Eat fish at least twice a week, or talk to your doctor about a supplement.

Healthy bowels

To keep your bowels active, include plenty of fibre in your diet. Wholegrain cereals, wholemeal bread, fruit, dried fruit, dried peas, beans and lentils are all excellent sources. Make sure you drink enough water to prevent constipation. Remember, most older people need 6-8 cups of fluid each day.

Healthy teeth

Have your teeth or dentures checked regularly so you can continue to enjoy a wide variety of foods. See your dentist whenever you are having difficulty with your teeth, gums or dentures.

How to make quick and simple meals

If shopping is an issue, keep your pantry stocked with foods that will last a long time. If you have some long-lasting staples on hand, it'll be easier to make a healthy meal. Some good items to stock up on include:

canned fruit and canned and UHT fruit juice

canned vegetables (reduced salt where possible)

baked beans and bean mixes

rice, spaghetti, pasta, flour, rolled oats and breakfast cereals

canned, powdered and reduced fat UHT milk and custard

canned meat and fish

canned soups

sauces (such as reduced salt soy sauce) and pastes (such as reduced salt peanut butter)

vegetable oil such as olive oil or canola oil.

You may like to try these simple meal and snack options too:

grilled or baked chicken, bread and butter or margarine, plus canned fruit and custard

a piece of grilled fish and a garden salad, plus a tub of fruity yoghurt

shepherd's pie with chopped cooked vegetables, plus a fruit salad

baked beans or spaghetti on toast, plus a glass of milk and a banana

toast with peanut butter (or another nut butter) and banana, plus some frozen yoghurt

cheesy scrambled eggs or an omelette, with grilled tomatoes and mushrooms

a boiled egg with toast, plus a glass of milk and some fresh fruit

thick, hearty canned soup with a bread roll, plus fruit and custard

a slice of quiche with salad or chopped cooked vegetables, plus fresh fruit and yoghurt

cottage cheese and canned fruit

smoothies made with milk, yoghurt or ice-cream and fruit

sardines or tuna on toast

cheese and crackers.

Better Health Channel has more good information on eating for , healthy and , and maintaining a healthy mind with .

Remember...

As you become older, the foods and drinks that make up a healthy diet for you may be slightly different from when you were younger.

The Australian Dietary Guidelines outline specific nutritional needs for older people.

Know serving sizes and amounts for your age.

If you need help choosing or preparing a healthy diet, chat to a family member, your healthcare professional, carer or an accredited practising dietitian.

Talk to your doctor about your specific health needs.

Where to get help

# data[].attributes.attachment_link.description
As you become older, the foods and drinks that make up a healthy diet for you may be slightly different from when you were younger.

# data[].attributes.attachment_link.readable_text
The latest figures from NHS England show that three million, or one in 20, adults are affected by malnutrition. This is currently costing the NHS £20
billion per year.

With the right training, social workers can provide caregivers with the vital support they need, linking them to services to prevent and treat malnutrition. First and foremost, it's important to identify the signs, which include the following:

Tiredness and low energy

Loss of appetite

Unintentional weight loss

Clothes, jewellery or dentures becoming loose over time

Malnutrition affects every system in the body and results in increased vulnerability to illness and complications, which can lead to prolonged hospital
stays, more visits to the doctor and, in some cases, death. The main consequences of malnutrition are:

Fatigue and lethargy

Falls

Difficulty coughing, which increases the risk of chest infection

Heart failure

Anxiety and depression

Reduced ability to fight infection

Malnutrition is also associated with several psychological issues. Mental health problems such as depression and anxiety or a change in mental state due to bereavement can affect a person's appetite and interest in eating. If insufficient nutrients are consumed as a result of this, loss of appetite, a change in mood and energy levels will occur and a negative cycle will ensue.

Given the recent coronavirus pandemic, social isolation is more prevalent than ever among older people and, in particular, amongst those having to
shield. Immobility can significantly reduce appetite in older people and eating alone can also lead to lower than necessary nutritional intake. This, in turn, can contribute to an increased risk of developing malnutrition, or a reduction in the nutritional quality of the food consumed.

Research carried out by Nutrition Journal (1- see references below) explains that eating alone often involves reduced consumption of adequate nutrients, as less fruit and vegetables are consumed. Less thought is also given to selecting the right food when we shop alone, as convenience and haste are deemed more important than a nutritionally balanced diet. The evidence suggests that eating the right food in the right setting increases both mental and
physical wellbeing.

Equally important is the additional element of dining with dignity and the visual appearance of food. For those that live with swallowing difficulties, also known as dysphagia, this can be extremely challenging, as the ability to enjoy eating communally can often prove problematic, especially as we get older. The potential embarrassment and social awkwardness which can accompany the feeling of eating something completely different to everyone else can be hugely debilitating for some. This, in turn, can contribute to an increased risk of developing malnutrition due to a drop in nutritional intake, or a reduction in the nutritional quality of the food consumed.

Some people choose to add liquid to meals and foods when they are home-blending. Whilst this may help achieve the correct texture, it also increases the volume and, depending on the type of liquid used, potentially decreases the nutritional content. People who are living with dysphagia are also at an increased risk of malnutrition ², with one recent study showing that in a large population of older, non-institutionalised adults, dysphagia was significantly and independently associated with malnutrition. ³

Buying ready-prepared texture modified meals can provide a solution. Not only is the nutritional content carefully controlled and available to view on
the packaging, but great care is also taken to ensure the meals look appetising - something that can easily be lost when home-blending. When texture modified meals resemble the appearance of regular food as far as possible, it makes it easier for the person with dysphagia to enjoy a meal with friends or family.

Due to the complex nature of malnutrition and its myriad causes, there are no blanket measures to prevent its occurrence. However, once the causes of each case are recognised, there are steps which can be taken to manage, treat and prevent reoccurrence. These steps fall broadly into two categories: clinical and social interventions.

So, once you've identified the signs, what are effective dietary solutions for malnutrition? If someone suddenly loses their appetite, becomes thinner, or steadily loses weight unintentionally for a while, it is important to speak to a GP or a dietitian.

For some time now, the treatment for malnutrition has often included the prescription of oral nutrition supplements. However, for dietitians, the preferred first step to treating malnutrition is to encourage a 'food first approach' where possible. This is likely to focus on encouraging people to eat higher calorie and protein foods more often.

Taking a food first approach can be seen as a straightforward solution, however increasing food intake for people with a smaller appetite, which is likely to be the case if they have been undernourished, can be challenging. Adding things like a slice of cake, cheese and full fat milk to one's diet can all be beneficial, as these are energy dense foods. Loss of appetite can be especially common amongst older adults, so smaller and energy dense meals are crucial.

Malnutrition remains one of the most common nutritional challenges among older adults in the UK. Healthcare professionals have a key role to play in the recognition and prevention of this challenging disease, as they often have close and regular contact with older adults in the community. A multidisciplinary (MDT) approach is important for all aspects of care of older people, and this is no different for nutritional care. Regular contact between MDT members can improve nutritional care of older adults, by alerting dietitians, who can treat the individual as necessary.

Anyone who comes into close or regular contact with an older person has the potential to spot some of the signs and symptoms of malnutrition, as outlined above. Remember that weight loss is not an inevitable part of ageing and it is always worth asking an older adult some gentle questions about their dietary intake and any recent, unintentional weight loss if you are concerned.

There are also screening tools that can be completed, the most commonly used one being the Malnutrition Universal Screening Tool (MUST). The MUST is simple to complete with a few details, is useful for identifying if someone is malnourished or at risk of becoming so and can guide toward the appropriate referral to a dietitian.

Whilst a 'food first' approach, often with additional use of oral nutritional supplements, is the cornerstone of treatment for malnutrition, there are several key social aspects to consider as well. Simple strategies like attending a local lunch club, encouraging eating with friends or family members or a visit from volunteers from services such as Age UK's Befriending Service, can all have a positive impact on the amount an older person eats at mealtimes.

When it comes to preventing and treating malnutrition, we should all be thinking of both the clinical and social interventions that can help. Dietitians are best placed to manage malnutrition in the community, although an MDT approach can be the link between identifying more people who are at risk, which can have a positive impact on their wellbeing, overall health and clinical outcomes.
References
1. Wonjeong C, Yeong JJ Jaeyong S, Sung-In J, Eun-Cheol P. December 2018 {cited 2020 Mar 20}. Association between eating behaviour and diet quality: eating alone vs eating with others.

2. Tagliaferri S, Lauretani F, Pela G, Meschi T, Maggio M. December 2019 {cited 2020 Mar 20}. The risk of dysphagia is associated with malnutrition and poor functional outcomes in a large population of outpatient older individuals.

3. Zaletel, M. August 2016 {cited 2020 Mar 20}. Dysphagia.

Author

Return to listing

# data[].attributes.attachment_link.description
The latest figures from NHS England show that three million, or one in 20, adults are affected by malnutrition. This is currently costing the NHS £20 billion per year. With the right training, social workers can provide caregivers with the vital support they need, linking them to services to prevent and treat malnutrition.

# data[].attributes.attachment_link.readable_text
Vegetarian diets have grown in popularity, especially over the last several years.

People often consider this way of eating - emphasizing plant foods over animal products - as part of the plant-based movement.

There are many reasons more people are choosing a vegetarian diet, and several variations of how to approach this way of eating.

This article reviews 6 variations of the vegetarian diet, including which foods to include and avoid in each. It also explores a few common reasons why people choose a vegetarian diet.

There are three main reasons why someone might choose to follow some variation of a vegetarian or plant-based diet. These are related to personal and public health, the environment, and the animals raised for food.

Studies have found that animal products, especially those produced in large-scale concentrated animal feeding operations (CAFOs), are likely to contain unwanted substances, such as antibiotics ().

Research suggests that antibiotic use in animal feed may lead to the development of antibiotic-resistant bacteria in humans ().

Research has also shown individual health benefits of well-planned, nutritionally adequate vegetarian diets.

They can support weight loss and may help lower your risk of obesity and chronic diseases like type 2 diabetes, heart disease, and cancer (, , , ).

Environmentally speaking, many people choose to not support industrialized animal agriculture due to its negative impacts on soil, water, and air (, , ).

For example, manure and nutrient runoff from CAFOs can contaminate groundwater. This may make its way to the ocean and contribute to the development of dead zones, areas in the ocean where most life has disappeared due to lack of oxygen ().

Furthermore, CAFOs and the animals kept there generate greenhouse gases, including methane, nitrous oxide, and carbon dioxide. These contribute to global climate change (, ).

Some people choose a vegetarian diet as a way to support animal welfare and align with their personal ethics. CAFOs house large populations of animals, often packed tightly together in unhealthy conditions and slaughtered for food after a short lifespan (, ).

People also have ethical concerns with the dairy industry, including taking milk from cows that have just given birth and separating them from their calves shortly after birth ().

Some people may find that a vegetarian diet is more cost-effective for their household, or they may simply prefer the taste of plant foods over certain animal-derived products.

The many variations of a vegetarian diet allow you to choose a way to eat that best aligns with your ethics and goals.

Summary
Most people choose to adopt some form of a vegetarian or plant-based diet due to health, environmental, or ethical reasons. Different diet variations may better align with your personal goals and ethics.

Some people think of a lacto-ovo-vegetarian diet as the most traditional vegetarian diet. In this variation, you wouldn't eat meat or fish, but would still include eggs and dairy products in your diet.

The prefix "lacto" refers to cow's milk or dairy products and comes from the Latin word lac, which means milk. Only mammals, like cows and humans, can produce milk.

The prefix "ovo" refers to eggs and comes from the Latin word ovum, which means egg.

Following a lacto-ovo-vegetarian diet means including eggs, milk, cheese, butter, yogurt, sour cream, ice cream, and other dairy products in your diet, while excluding all animal-derived meats, such as beef, fish, chicken, and pork.

Some people have religious or cultural reasons for choosing this variation. For instance, people who follow Hinduism and Buddhism may follow a lacto-ovo-vegetarian diet (, ).

Summary
A lacto-ovo-vegetarian diet includes eggs and dairy products, but typically excludes all meats, including fish, chicken, pork, and beef.

A lacto-vegetarian diet is a plant-based diet that includes dairy products, as the "lacto" prefix suggests.

This variation includes dairy products like cow's milk and foods made with it. These can include cheese, butter, sour cream, yogurt, and ice cream.

It excludes all meats, like beef, pork, chicken, and fish. It also excludes eggs.

As with the lacto-ovo-vegetarian diet, people may have religious or cultural reasons for following a lacto-vegetarian diet. This variation is common among people who follow Jainism, Hinduism, and Buddhism (, ).

Summary
A lacto-vegetarian diet includes dairy products, such as milk, cheese, yogurt, and ice cream, but excludes eggs, meat, and fish.

An ovo-vegetarian diet doesn't include dairy products, but does incorporate eggs, as the "ovo" prefix indicates.

In addition to excluding meat and fish, an ovo-vegetarian diet excludes all dairy products and foods made using them, such as cow's milk, cheese, butter, sour cream, yogurt, and ice cream.

However, someone on an ovo-vegetarian diet would include eggs and egg dishes, like scrambled eggs, hard-boiled eggs, and omelets. They may also use eggs in baking, such as in muffins, cakes, and breads.

Summary
An ovo-vegetarian diet is a variation that includes eggs in all forms, but doesn't include dairy products, meat, or fish.

A flexitarian diet is designed to be more flexible than a strict vegan or vegetarian diet, as indicated by its "flexi" prefix. It emphasizes the benefits of plant-based foods while allowing small amounts of animal products.

It takes a primarily plant-focused approach to eating, but includes some meat and other animal products, like eggs and dairy, in moderation.

The main principles of a flexitarian diet include eating mostly whole plant foods, getting most protein from plants instead of animals, limiting added sugar and processed foods if possible, and incorporating meat and animal products occasionally ().

A flexitarian wouldn't technically be considered a vegetarian because they eat small amounts of meat sometimes. It's up to the individual to design the diet to fit their lifestyle.

Summary
A flexitarian diet is designed to emphasize plant foods while also being flexible by occasionally incorporating meat and animal products in small amounts.

A pescatarian diet is a plant-based diet that includes fish. The prefix is derived from the Italian word "pesce," meaning fish.

While someone on a pescatarian diet will consume fish-based foods, like tuna, halibut, salmon, or sushi, they'll typically avoid other meats, like beef, chicken, or pork.

Whether a pescatarian diet includes dairy products and eggs tends to vary from person to person.

A pescatarian diet offers the benefit of getting healthy omega-3 fatty acids from fish and seafood. These may otherwise be lacking in certain vegetarian diets ().

Summary
A pescatarian diet includes fish but doesn't include other meats, like beef, pork, or chicken. A pescatarian diet may include dairy products and eggs, but this depends on personal preference.

A vegan diet is one that excludes all animal-derived products, including all meats and fish, dairy products, and eggs. Some people on a vegan diet also choose to exclude honey because it's produced by bees.

Ethics are a major reason why some people choose a vegan diet.

A vegan diet is based solely on plant foods. This includes fruits, vegetables, grains, nuts, seeds, and legumes, including beans, peas, and lentils.

A vegan diet may incorporate plant-based alternatives to traditional animal products, such as plant-based milk and dairy products, plant-based egg substitutes, and plant-based meat replacements like tofu, tempeh, seitan, and jackfruit.

Another distinction of the vegan diet is that it tends to extend beyond food choices and into a person's everyday life.

For example, someone on a vegan diet may avoid purchasing consumer products - such as cosmetics, clothing, and shoes - that use animal-derived ingredients or have been tested on animals.

Vegan diets tend to be low in some nutrients. For this reason, healthcare providers often recommend vegans take certain vitamin and mineral supplements, including vitamin B12, iron, omega-3 fats, zinc, and more.

Summary
A vegan diet is entirely based on plant foods, excluding all animal-derived ingredients. Veganism typically extends beyond the plate, excluding consumer products that use animal ingredients or are tested on animals.

When choosing which variation of a vegetarian diet is right for you, it's important to consider factors like sustainability, cost, and nutritional quality.

Furthermore, considering which variation best aligns with your personal values and goals is an important factor when determining how sustainable it will be for you.

If a way of eating isn't realistic for your lifestyle and doesn't align with what's important to you, it will be much harder to sustain.

What's nice about all the types of vegetarian diets is that you can experiment with different variations and adjust accordingly until you find a good fit for you.

Summary
There are many approaches to a vegetarian diet. The best one for you depends on your personal goals and ethics, as well as how sustainable the diet is for your lifestyle.

A vegetarian diet is a primarily plant-based diet that may or may not allow certain animal-derived products, depending on the variation.

Plant-based diets can improve health, help protect the environment, and support animal welfare.

Variations of a vegetarian diet exclude meat but may include eggs, fish, dairy products, or a combination of these.

A flexitarian diet focuses on plant foods, but does include small amounts of animal products, including meat.

A vegan diet doesn't incorporate animal products at all, and this extends beyond food into everyday lifestyle and consumer choices.

Choosing a vegetarian diet can offer numerous health and ethical benefits. The best diet for you depends on factors like nutritional quality, cost, ease of use, and how easy it will be for you to sustain.

# data[].attributes.attachment_link.title
6 Types of Vegetarian Diets: A Dietitian Explains

# data[].attributes.attachment_link.description
Vegetarian diets have grown in popularity, especially over the last several years. People often consider this way of eating - emphasizing plant foods over animal products - as part of the plant-based movement. There are many reasons more people are choosing a vegetarian diet, and several variations of how to approach this way of eating.

# data[].attributes.attachment_link.readable_text
Nutrition labels can help you choose between products and keep a check on the amount of foods you're eating that are high in fat, salt and added sugars.
Most pre-packed foods have a nutrition label on the back or side of the packaging.

These labels include information on energy in kilojoules (kJ) and kilocalories (kcal), usually referred to as calories.

They also include information on fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

All nutrition information is provided per 100 grams and sometimes per portion of the food.

Supermarkets and food manufacturers now highlight the energy, fat, saturated fat, sugars and salt content on the front of the packaging, alongside the reference intake for each of these.

You can use nutrition labels to help you choose a more balanced diet.

For a balanced diet:

eat at least 5 portions of a variety of fruit and vegetables every day

base meals on potatoes, bread, rice, pasta or other starchy carbohydrates - choose wholegrain or higher fibre where possible

have some dairy or dairy alternatives, such as soya drinks and yoghurts - choose lower-fat and lower-sugar options

eat some beans, pulses, fish, eggs, meat and other protein - aim for 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel

choose unsaturated oils and spreads, and eat them in small amounts

drink plenty of fluids - the government recommends 6 to 8 cups or glasses a day

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 4 main food groups.

Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
Learn more about eating a balanced diet

Nutrition labels on the back or side of packaging

Nutrition labels are often displayed as a panel or grid on the back or side of packaging.

This type of label includes information on energy (kJ/kcal), fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

It may also provide additional information on certain nutrients, such as fibre. All nutrition information is provided per 100 grams and sometimes per portion.

How do I know if a food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high in fat, saturated fat, salt, sugar or not.

These are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

For example, if you're trying to cut down on saturated fat, eat fewer foods that have more than 5g of saturated fat per 100g.

Some nutrition labels on the back or side of packaging also provide information about reference intakes.

Nutrition labels on the front of packaging

Most of the big supermarkets and many food manufacturers also display nutritional information on the front of pre-packed food.

This is very useful when you want to compare different food products at a glance.

Front-of-pack labels usually give a quick guide to:

energy

fat content

saturated fat content

sugars content

salt content

These labels provide information on the number of grams of fat, saturated fat, sugars and salt, and the amount of energy (in kJ and kcal) in a serving or portion of the food.

But be aware that the manufacturer's idea of a portion may be different from yours.

Some front-of-pack nutrition labels also provide information about reference intakes.

Reference intakes

Nutrition labels can also provide information on how a particular food or drink product fits into your daily recommended diet.

Reference intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
Find out more about adult reference intakes

Red, amber and green colour coding

Some front-of-pack nutrition labels use red, amber and green colour coding.

Colour-coded nutritional information tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt:

red means high

amber means medium

green means low

In short, the more green on the label, the healthier the choice. If you buy a food that has all or mostly green on the label, you know straight away that it's a healthier choice.

Amber means neither high nor low, so you can eat foods with all or mostly amber on the label most of the time.

But any red on the label means the food is high in fat, saturated fat, salt or sugars, and these are the foods we should cut down on.

Try to eat these foods less often and in small amounts.

Ingredients list

Most pre-packed food products also have a list of ingredients on the packaging or an attached label.

The ingredients list can also help you work out how healthy the product is.

Ingredients are listed in order of weight, so the main ingredients in the packaged food always come first.

That means that if the first few ingredients are high-fat ingredients, such as cream, butter or oil, then the food in question is a high-fat food.

Food shopping tips

You're standing in the supermarket aisle looking at 2 similar products, trying to decide which to choose. You want to make the healthier choice, but you're in a hurry.

If you're buying ready meals, check to see if there's a nutrition label on the front of the pack, and then see how your choices stack up when it comes to the amount of energy, fat, saturated fat, sugars and salt.

If the nutrition labels use colour coding, you'll often find a mixture of red, amber and green.

So when you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.

But remember, even healthier ready meals may be higher in fat and energy than the homemade equivalent.

And if you make the meal yourself, you could also save money.
Get tips on how to eat on a budget

Labelling terms and food safety

To find out more about food labels, including what terms such as "light/lite" and "low fat" mean, and the difference between "use by" and "best before", read more about food labelling terms.

# data[].attributes.attachment_link.description
How understanding food labelling can help you keep a check on the amount of foods you eat that are high in fat, salt and added sugars, as well as help you have a healthier diet and be aware of allergens.

# data[].attributes.attachment_link.readable_text
Food additives are ingredients that are added to foods to carry out particular functions.

Manufacturers must provide information about any additives used in the foods they produce. You can find this information in the list of ingredients on the packaging. It will tell you what each additive does, followed by its name or E number.

Different types of food additives

Food additives are grouped by what they do. The additives that you are most likely to come across on food labels are:

antioxidants - these stop food becoming rancid or changing colour by reducing the chance of fats combining with oxygen

colours

emulsifiers, stabilisers, gelling agents and thickeners - these help to mix or thicken ingredients

preservatives - used to keep food safer for longer

sweeteners - including intense sweeteners like stevia and aspartame which are many times sweeter than sugar

How we make sure food additives are safe

Additives must be assessed for safety before they can be used in food. We also ensure that:

the science on additives is strictly reviewed

the law is strictly enforced

action is taken where problems are found

We investigate any information that casts reasonable doubt on the safety of an additive.

Food colours and hyperactivity

We funded research into possible links between food colours and hyperactivity in children. It found that consuming certain artificial food colours could cause increased hyperactivity in some children.

These artificial colours are:

sunset yellow FCF (E110)

quinoline yellow (E104)

carmoisine (E122)

allura red (E129)

tartrazine (E102)

ponceau 4R (E124)

Food and drink containing any of these six colours must carry a warning on the packaging. This will say 'May have an adverse effect on activity and attention in children'.

We encourage manufacturers to work towards finding alternatives to these colours. Some manufacturers and retailers have already taken action to remove them.

It's important to remember that hyperactivity can also be caused by other things. So being careful about what a child eats may help manage hyperactive behaviour but it may not stop it.

Sweeteners

As with all other food additives, sweeteners must undergo a safety evaluation before they are authorised for use in food.

Only people who are diagnosed at birth with phenylketonuria need to avoid foods containing certain sweeteners, i.e. aspartame and aspartame-acesulfame salt. This is because they cannot consume foods containing phenylalanine which includes foods such as meat, dairy and nuts.

Due to reported concerns about sensitivity to aspartame (e.g. headaches, dizziness and stomach upsets) the Food Standards Agency commissioned research to investigate this further. People who self-reported sensitivity to aspartame were either given a cereal bar with or without aspartame; but were not told which bar they had consumed. The results showed that there was no difference in reported symptoms after eating the aspartame containing bar compared to the normal bar.

This study only investigated possible short-term effects of aspartame consumption. The European Food Safety Authority (EFSA) opinion concluded that aspartame and its breakdown products are safe for the general population, at current levels of exposure.

Additional information on the safety of sweeteners can also be found on the NHS website.

Caffeine in 'energy drinks' and other foods

Energy drinks are generally drinks with high-level of caffeine that manufacturers say give you more 'energy' than regular soft drinks like cola. They're different to 'sports drinks' which you might use to replace electrolytes lost during exercise.

Energy drinks can contain high levels of caffeine, usually about 80 milligrams (mg) of caffeine in a small 250ml can - which is what you would find in two or three cans of cola or a mug of instant coffee. There are also larger 500ml cans available which contain about 160mg of caffeine. Some of the smaller 'energy shot' products can contain anywhere from 80mg to as much as 160mg of caffeine in a 60ml bottle.

How much caffeine is safe for me?

In May 2015, The European Food Safety Authority published a report on the safety of caffeine. They looked at research on the short term adverse effects of caffeine such as interrupted sleep, anxiety and behavioural changes and increased blood pressure.

E FSA 's advice for those without underlying health problems such as hypertension, is that:

Pregnant and breast-feeding women: Daily intakes of caffeine up to 200mg do not raise safety concerns for the unborn child or breast-fed child. For breast-feeding women, single doses of caffeine up to 200mg are not a safety concern for the child.

Adults: Single doses of caffeine up to 200mg and daily intakes of caffeine up to 400mg do not raise safety concerns.

Children and Adolescents: Single doses of caffeine up to 3mg/kg body weight (bw) and daily intakes of caffeine up to 3mg/kg bw do not raise safety concerns. For a 10-year-old child weighing 30kg, this would work out to around 90mg of caffeine, which is just over one 250ml can of energy drink.

Our advice

Based on current scientific opinions on the safety of caffeine, we advise that children, or other people sensitive to caffeine, should only consume caffeine in moderation. Pregnant and breast-feeding women are advised not to have more than 200mg of caffeine over the course of a day, which is roughly two mugs of instant coffee or one mug of filter coffee. Drinks like espresso and lattes, which are made from ground coffee, typically contain higher levels of caffeine per mug.

What will the label tell me?

The Food Information (Regulation No 1169/2011) requires specific labelling for high caffeine drinks and foods where caffeine has been added for a physiological effect. This labelling helps consumers to identify foods with high caffeine content in those products where they may not expect to find it.

Drinks

Drinks that contain caffeine from whatever source at a level over 150mg per litre (mg/l) must state: 'High caffeine content. Not recommended for children or pregnant or breast-feeding women'.

This must be in the same field of vision as the name of the product, along with the amount of caffeine expressed in mg per 100ml.

Foods

Foods (other than drinks) to which caffeine is added for a physiological purpose must state: 'Contains caffeine. Not recommended for children or pregnant women'.

This must be in the same field of vision as the name of the food along with the amount of caffeine in mg per 100g or per 100ml.

BSDA Voluntary Code

The British Soft Drinks Association has a voluntary Code of Practice on energy drinks, which suggests that the term 'Consume Moderately' (or similar words) should be included on the label and that such products should not be promoted or marketed to those under 16 years of age.

Caffeine added for flavouring

The above labelling rules do not apply to foods (including drinks) where caffeine is added for flavour rather than for a physiological purpose. These types of foods and drinks must comply with flavouring legislation (Regulation No 1334/2008). This limits the use of caffeine for flavouring purposes and sets maximum levels depending on the particular food or drink it is used in. For regular soft drinks like cola, the maximum amount of added caffeine permitted is 150 mg/l. The labelling legislation (Regulation No 1169/2011) requires that where caffeine is used as a flavouring, the term 'caffeine' must appear after the word 'flavouring(s)' in the list of ingredients.

Nitrites and nitrates

Nitrites and nitrates are naturally present in vegetables such as spinach, lettuce, celery and even beetroot. These are the main sources of dietary exposure to nitrates with only around 5% coming from its use as a food additive.

Nitrites and nitrates (E 249 - E 252) are used in certain cheeses and processed meats such as bacon, ham, corned beef and other cured meats to help keep it looking red and to aid the development of the 'cured' flavour. However, their main role is to reduce the growth of harmful microorganisms in particular clostridium botulinum, a bacterium that can be life threatening.

Are they safe?

All food additives must pass a robust safety assessment, a key element of which is looking at the actual risk to human health based on the levels at which an additive is likely to be present in the diet.

The FSA considers that existing levels of nitrites and nitrates are sufficiently protective for consumers. This is based on the view of the independent committees that advise the FSA, the rest of Government, and other scientific organisations such as the European Food Safety Authority (E FSA). These preservatives can only be used at the lowest effective levels which are kept under review.

Sodium and potassium salts of nitrite (E 249-250) and nitrate (E 251-252) were re-evaluated by EFSA in 2017; following which it advised that nitrites and nitrates intentionally added at permitted levels to meat and other foods remain safe.

Does red and processed meat cause cancer?

Whilst, links have been made between the over-consumption of red and processed meat and an increased risk of certain types of bowel cancer. It is not yet fully understood how this occurs; some contributory factors proposed are the processing method, how it is cooked (e.g. temperature) and may in part be a result of natural components in the meat.

Red and processed meat, whether produced with the use of nitrites and nitrates or without, can form part of varied and balanced diet when consumed within current NHS guidelines, and alongside healthy lifestyle choices.

# data[].attributes.attachment_link.description
Food additives are ingredients that are added to foods to carry out particular functions. Manufacturers must provide information about any additives used in the foods they produce. You can find this information in the list of ingredients on the packaging. It will tell you what each additive does, followed by its name or E number.

# data[].attributes.attachment_link.readable_text
These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content - for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

salmon

trout

herring

sardines

pilchards

mackerel

Non-oily fish include:

haddock

plaice

coley

cod

tuna

skate

hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.
Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

fatty cuts of meat

sausages

butter

hard cheese

cream

cakes

biscuits

lard

pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

sugary fizzy drinks

sugary breakfast cereals

cakes

biscuits

pastries and puddings

sweets and chocolate

alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Get tips on cutting down on salt in your diet

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.

Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

Further information

# data[].attributes.attachment_link.description
These 8 practical tips cover the basics of healthy eating and can help you make healthier choices. The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

# data[].attributes.attachment_link.readable_text
The term obese describes a person who has excess body fat.
In the UK it's estimated that around 1 in every 4 adults and around 1 in every 5 children aged 10 to 11 are living with obesity.

How to tell if you're living with obesity

The most widely used method to check if you're a healthy weight is body mass index (BMI).

BMI is a measure of whether you're a healthy weight for your height. You can use the NHS BMI healthy weight calculator to find out your BMI.

For most adults, if your BMI is:

below 18.5 - you're in the underweight range

18.5 to 24.9 - you're in the healthy weight range

25 to 29.9 - you're in the overweight range

30 to 39.9 - you're in the obese range

40 or above - you're in the severely obese range

If you have a South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean family background you'll need to use a lower BMI score to measure overweight and obesity:

23 to 27.4 - you're in the overweight range

27.5 or above - you're in the obese range

BMI score has some limitations because it measures whether a person is carrying too much weight but not too much fat. For example, people who are very muscular, like professional sportspeople, can have a high BMI without much fat.

But for most people, BMI is a useful indication of whether they're a healthy weight.

Another measure of excess fat is waist to height ratio, which can be used as an additional measure in adults who have a BMI under 35.

To calculate your waist to height ratio, measure around your waist just above your belly button, and divide it by your height, measured in the same units (for example, centimetres or inches).

A waist to height ratio of 0.5 or higher means you may have increased health risks.

Risks of living with obesity

Obesity is a serious health concern that increases the risk of many other health conditions.

These include:

Living with overweight and obesity can also affect your quality of life and contribute to mental health problems, such as depression, and can also affect self-esteem.

Causes of obesity

Obesity is a complex issue with many causes. Obesity and overweight is caused when extra calories, particularly those from foods high in fat and sugar, are stored in the body as fat.

Obesity is an increasingly common problem because the environment we live in makes it difficult for many people to eat healthily and do enough physical activity.

Genetics can also be a cause of obesity for some people. Your genes can affect how your body uses food and stores fat.

There are also some underlying health conditions that can occasionally contribute to weight gain, such as an underactive thyroid gland (hypothyroidism), although these types of conditions do not usually cause weight problems if they're effectively controlled with medicines.

Some medicines can also make people more likely to put on weight, including steroids and some medicines for high blood pressure, diabetes or mental health conditions.

Treating obesity

The best way to treat obesity is to eat a healthy reduced-calorie diet and exercise regularly.

To do this, you can:

eat a balanced calorie-controlled diet as recommended by a GP or weight loss management health professional (such as a dietitian)

take up activities such as fast walking, jogging, swimming or tennis for 150 to 300 minutes (2.5 to 5 hours) a week

You may benefit from joining a local weight management programme with group meetings or online support. Your GP can tell you about these.

You may also benefit from receiving support and counselling from a trained healthcare professional to help you better understand your relationship with food and develop different eating habits.

If you're living with obesity and lifestyle and behavioural changes alone do not help you lose weight, a medicine called orlistat may be recommended.

If taken correctly, this medicine works by reducing the amount of fat you absorb during digestion. Your GP will know whether orlistat is suitable for you.

A specialist may prescribe other medicines called liraglutide or semaglutide. They work by making you feel fuller and less hungry.

For some people living with obesity, a specialist may recommend weight loss surgery.

Other obesity-related problems

Living with obesity can cause a number of further problems, including difficulties with daily activities and serious health conditions.

Day-to-day problems related to obesity include:

breathlessness

increased sweating

difficulty doing physical activity

often feeling very tired

joint and back pain

low confidence and self-esteem

feeling isolated

The psychological problems associated with living with obesity can also affect your relationships with family and friends, and may lead to depression.

Serious health conditions

Living with obesity can also increase your risk of developing many potentially serious health conditions, including:

type 2 diabetes

high blood pressure

high cholesterol and atherosclerosis (where fatty deposits narrow your arteries), which can lead to coronary heart disease and stroke

metabolic syndrome, a combination of diabetes, high blood pressure and obesity

several types of cancer, including bowel cancer, breast cancer and womb cancer

gastro-oesophageal reflux disease (GORD), where stomach acid leaks out of the stomach and into the gullet

gallstones

reduced fertility

osteoarthritis, a condition involving pain and stiffness in your joints

sleep apnoea, a condition that causes interrupted breathing during sleep, which can lead to daytime sleepiness with an increased risk of road traffic accidents, as well as a greater risk of diabetes, high blood pressure and heart disease

liver disease and kidney disease

pregnancy complications, such as gestational diabetes or pre-eclampsia, when a woman experiences a potentially dangerous rise in blood pressure during pregnancy

Obesity reduces life expectancy by an average of 3 to 10 years, depending on how severe it is.

Outlook

Managing a complex issue like obesity can be hard. Losing weight takes time and commitment.

The healthcare professionals involved with your care can provide encouragement and advice about how to mange your weight, build healthy lifestyle habits and maintain weight loss achieved.

Completing a weight management programme, regularly monitoring your weight, setting realistic goals, and involving your friends and family with ways to lose weight can also help.

It's important to remember that losing what seems like a small amount of weight, such as 3% or more of your original body weight, and maintaining this for life, can significantly reduce your risk of developing obesity-related complications like diabetes and heart disease.

Social care and support guide

If you:

need help with day-to-day living because of illness or disability

care for someone regularly because they're ill, disabled or because of their age (including family members)

Our guide to care and support explains your options and where you can get support.

Couch to 5K

If it's been a long time since you did any exercise, you should check out the Couch to 5K running plan.

It consists of podcasts delivered over the course of 9 weeks and has been specifically designed for absolute beginners.

To begin with, you start running for short periods of time, and as the plan progresses, gradually increase the amount.

At the end of the 9 weeks, you should be able to run for 30 minutes non-stop, which for most people is around 5 kilometres (3.1 miles).

# data[].attributes.attachment_link.description
Read about obesity and how it can seriously affect your health. Ways to lose weight safely include eating a healthy, reduced-calorie diet and exercising regularly.

# data[].attributes.attachment_link.description
emaciated definition: 1. very thin and weak, usually because of illness or extreme hunger: 2. very thin and weak.... Learn more.

# data[].attributes.attachment_link.readable_text
Malnutrition is a serious condition that happens when your diet does not contain the right amount of nutrients.
It means "poor nutrition" and can refer to:

undernutrition - not getting enough nutrients

overnutrition - getting more nutrients than needed

These pages focus on undernutrition. Read about obesity for more about the problems associated with overnutrition.

Signs and symptoms of malnutrition

Common signs of malnutrition include:

unintentional weight loss - losing 5% to 10% or more of weight over 3 to 6 months is one of the main signs of malnutrition

a low body weight - people with a body mass index (BMI) under 18.5 are at risk of being malnourished (use the BMI calculator to work out your BMI)

a lack of interest in eating and drinking

feeling tired all the time

feeling weak

getting ill often and taking a long time to recover

in children, not growing or not putting on weight at the expected rate

Read more about the symptoms of malnutrition.

When to see a GP

See a GP if:

you've unintentionally lost a lot of weight over the last 3 to 6 months

you have other symptoms of malnutrition

you're worried someone in your care, such as a child or older person, may be malnourished

If you're concerned about a friend or family member, try to encourage them to see a GP.

A GP can check if you're at risk of malnutrition by measuring your weight and height, and asking about any medical problems you have or any recent changes in your weight or appetite.

If they think you could be malnourished, they may refer you to a healthcare professional such as a dietitian to discuss treatment.

Who's at risk of malnutrition

Malnutrition is a common problem that affects millions of people in the UK.

Anyone can become malnourished, but it's more common in people who:

People who are 65 years and over are particularly at risk, and weight loss is not an inevitable result of old age.

Read more about the causes of malnutrition.

Treatments for malnutrition

Treatment for malnutrition depends on your general health and how severely malnourished you are.

The first dietary advice is usually to:

eat "fortified" foods that are high in calories and protein

snack between meals

have drinks that contain lots of calories

Some people also need support with underlying issues such as limited mobility. For example, care at home or occupational therapy.

If a child is malnourished, their family or carers may need advice and support to address the underlying reasons why it happened.

If these initial dietary changes are not enough, a doctor, nurse or dietitian may also suggest you take extra nutrients in the form of nutritional drinks or supplements.

If you have difficulty eating and this cannot be managed by making changes such as eating soft or liquid foods, other treatments may be recommended, such as:

a feeding tube - this can be either passed down your nose and into your stomach, or inserted directly into your stomach through the skin of the tummy

nutrition that's given directly into a vein

Read more about how malnutrition is treated.

Preventing malnutrition

The best way to prevent malnutrition is to eat a healthy, balanced diet.

You need to eat a variety of foods from the main food groups, including:

The Eatwell Guide has more information about the types of food you should include in your diet and how to get the right balance between them all.

Speak to a GP or specialist if you have a health problem that puts you at increased risk of malnutrition. You may have more complex dietary needs or need to take supplements.

Page last reviewed: 07 February 2020
Next review due: 07 February 2023

# data[].attributes.attachment_link.description
Malnutrition is a serious condition that happens when your diet does not contain the right amount of nutrients. It means "poor nutrition" and can refer to: undernutrition - not getting enough nutrients overnutrition - getting more nutrients than needed These pages focus on undernutrition. Read about obesity for more about the problems associated with overnutrition.

# data[].attributes.attachment_link.readable_text
Body image is how we think and feel about ourselves physically. Sometimes, we worry about how we look or what our friends think about our body. If you're struggling with body image, here's some advice that can help you.

Guide Menu for Body image

Guide contents (jump to section)

What is body image?

Body image is how we think and feel about ourselves physically, and how we believe others see us.

When we talk about body image, there are lots of ways we can think about our body and the way we look. You might find that there are times when you like your body, or parts of your body, and times when you struggle with how you look.

The world is full of a spectrum of shapes and sizes. And we should all be represented in the media because unless we see this, it's almost like it doesn't exist.

Jada Sezer, YoungMinds ambassador

How can body image affect my mental health?

It is completely normal to feel insecure about your body, and the majority of us will experience this at some point in our lives.

Elsie

Body dysmorphic disorder is when you constantly worry about flaws in your appearance, focus on specific areas of your body and compare yourself a lot to others.

Sometimes when you're struggling with your body image, you might change your eating habits as this can make you feel like you are in more control of how you look. This can be things like changing what you eat, how much and how often you are eating. If you are finding that your eating habits or relationship with food is taking over your life, you might be struggling with an eating problem.

We all worry about how we look at times during our lives and that's completely normal. If you are experiencing any of the above, know that there are people who can help you get through this. Things can get better.

Show/hide caption

Artwork credit: @alyserurianidesign. The artwork depicts a note taped to a purple background, the note reads: 'It's okay if you don't love your body let's work towards acceptance'. The words 'love', 'body' and 'acceptance' are in purple bubble writing and in the middle of the note is a pink love heart.

What to do if you're worried about how you look

It's important to remember that there isn't a single type of beauty - everyone sees it differently. And there simply isn't a right or a wrong way to look. But if you're struggling, here are some things you can do:

Our Activists share their experiences

If you feel unable to cope, or particularly worried about one part of your body, talk to your GP about how you're feeling. They can listen, tell you about local services and support groups, or they may suggest specific treatment for the way you're feeling.

Growing up, I was bullied a lot. I always stood out from the crowd and I hated that element about myself because I thought that if no one could accept and love me for who I am, then I couldn't either.

I hated the way I looked. I hated everything about myself, and because of this, I know exactly what it's like to hate the body you were born in. And this was the darkest time of my life.

My journey to loving my body

Samantha

Body positivity

Body positivity is a movement to accept all bodies no matter what type, shape or size. It promotes seeing different bodies on things like social media to encourage us to accept our body and the way we look. If you are struggling with your body image, body positivity can help you feel better about yourself. By thinking positively about how you look, you can feel more comfortable and confident.

Changing the way we think about our body and how we look can take time. It can feel difficult on some days more than others. That's okay. Accepting your body is a process. Our Activists share how a positive body image can help you feel better about yourself:

Show/hide caption

Artwork credit: @teabag.cartoon. The artwork depicts text at the top of the image which reads: 'we need to learn to respect every body'. Below the text is an alien next to different humans of different shapes, heights and sizes. A couple of them are waving and others are holding hands.

How you can support a friend struggling with body image

Your body is enough, and you are enough, always.

Laura

Get help now

If you're struggling with how you feel about the way you look, you're not alone. Here are some services that can really help.

You might also find this helpful

More tips, advice and real stories on what to do if you're struggling with your body image.

# data[].attributes.attachment_link.description
Body image is how we think and feel about ourselves physically. Sometimes, we worry about how we look or what our friends think about our body. If you're struggling with body image, here's some advice that can help you. Guide Menu for Body image Guide contents (jump to section) What is body image?

# data[].attributes.attachment_link.readable_text
Eating a balanced diet
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.
This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This page covers healthy eating advice for the general population.

People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice.

Food groups in your diet

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day)

base meals on higher fibre starchy foods like potatoes, bread, rice or pasta

have some dairy or dairy alternatives (such as soya drinks)

eat some beans, pulses, fish, eggs, meat and other protein

choose unsaturated oils and spreads, and eat them in small amounts

drink plenty of fluids (at least 6 to 8 glasses a day)

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.

Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables: are you getting your 5 A Day?

Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.

It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There's evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.

Eating 5 portions is not as hard as it sounds.

A portion is:

80g of fresh, canned or frozen fruit and vegetables

30g of dried fruit - which should be kept to mealtimes

150ml glass of fruit juice or smoothie - but do not have more than 1 portion a day as these drinks are sugary and can damage teeth

Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.

A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.

Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.

You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.

In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.
Find out more about what counts towards your 5 A Day

Starchy foods in your diet

Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods.

Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.

They contain more fibre, and usually more vitamins and minerals, than white varieties.

Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.
Find out more about starchy foods

Milk and dairy foods (and alternatives)

Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy.

Go for lower fat and lower sugar products where possible.

Choose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt.

Dairy alternatives, such as soya drinks, are also included in this food group.

When buying alternatives, choose unsweetened, calcium-fortified versions.
Find out more about milk and dairy foods

Beans, pulses, fish, eggs, meat and other proteins

These foods are all good sources of protein, which is essential for the body to grow and repair itself.

They're also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It's also one of the main sources of vitamin B12.

Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Try to eat less red and processed meat like bacon, ham and sausages.
Find out more about meat
Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including 1 portion of oily fish.

You can choose from fresh, frozen or canned, but remember that canned and smoked fish can often be high in salt.

Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.

Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.

Read more about eggs and pulses and beans.

Oils and spreads

Some fat in the diet is essential, but on average people in the UK eat too much saturated fat.

It's important to get most of your fat from unsaturated oils and spreads.

Swapping to unsaturated fats can help lower cholesterol.

Remember that all types of fat are high in energy and should be eaten in small amounts.
Find out more about the different types of fats

Eat less saturated fat, sugar and salt

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.

See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugar and salt, which foods they're found in, and how to make healthier choices.
Find out more about how to eat less saturated fat

Need to lose weight?

Most adults in England are overweight or obese. Check whether you're a healthy weight using the BMI calculator.

If you need to lose weight, you can use the NHS weight loss plan. It's a free 12-week diet and exercise plan to help you lose weight and develop healthier habits.

The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely, and keep it off.

# data[].attributes.attachment_link.description
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

# data[].attributes.attachment_link.title
Energy Balance and Obesity, Healthy Weight Basics, NHLBI, NIH

# data[].attributes.attachment_link.description
Learn about energy balance and how it can help your family maintain a healthy weight

# data[].attributes.attachment_link.description
Alcohol can seriously harm your health. Get the facts with Drinkware and learn about how to reduce the risks from the short and long term effects of acohol.

# data[].attributes.attachment_link.title
The 7 Components of a Successful Weight Loss Plan | SBM - Society of Behavioral Medicine

# data[].attributes.attachment_link.description
Learn what to look for in a weight loss plan in order to find the one that will help you meet your weight loss goals.

# data[].attributes.attachment_link.description
Struggling with an eating disorder? Caring for someone who is? Beat is here to support you.

# data[].attributes.attachment_link.readable_text
As challenging as it is to treat depression, it becomes even more so when another complex illness takes hold at the same time. Studies have shown that a strong connection exists between depression and eating disorders. And the link is as complicated as the two illnesses: They may develop at the same time, or one can lead to the other.
Depression and Eating Disorders: Understanding The Link
Like depression, eating disorders are complicated illnesses. In addition to the eating behavior, there are also underlying psychological issues.

The problem may start because of the emphasis our society puts on thinness, on being model- or movie star-beautiful. Too often women judge themselves by how close they come to that ideal. Teens or young women in particular start dieting severely, in the hope of reaching what they think is the perfect body. Because they often have a poor self-image and feel they can never be too thin, the dieting pattern goes to extremes.

"There is no one cause of an eating disorder; rather, it is characterized by a preoccupation with food and a distortion of body image," says Basheer Lotfi-Fard, MD, a child and adolescent psychiatry fellow at the McGaw Medical Center of Northwestern University and Children's Memorial Hospital, in Chicago. The way patients see themselves is distorted, and they can get more and more emotionally caught up in their failure to reach the ideal they've set for themselves. Depression and anxiety become part of the picture.

Although depression and eating disorders are two separate illnesses, one condition can easily trigger the other. Overall, the National Institute of Mental Health estimates that up to 75 percent of those with an eating disorder also suffer from depression or anxiety.
Recognizing the Signs and Symptoms of Eating Disorders
The most common eating disorders are anorexia nervosa, or extreme dieting sometimes to the point of starvation, and bulimia nervosa, bouts of binging followed by forced vomiting. Some signs of these include:

Bulimia. People with bulimia spend a lot of time in the bathroom with the water running (to camouflage the sound of vomiting) and may follow severe diets, yet may eat a lot at times, and may frequently use laxatives to "purge." Bulimics may be at a normal weight for their age and height.
Treating Eating Disorders and Depression: A Comprehensive Approach
Anorexia nervosa. On the other hand, the anorexia nervosa sufferer may be emaciated, weighing significantly less than normal, and may mention missing her period (her body has stopped menstruating, a side effect). Often described as high achievers, these patients actually show signs of low self-esteem and complain about their weight being too high when it may be obviously below normal.

Because of the complex nature of the two illnesses, individualized treatment plans that address the unique problems of each patient have the best results; the eating disorder and the depression, anxiety, or substance abuse that is sometimes a factor can all be treated simultaneously. A psychotherapy approach called cognitive-behavioral therapy is often used to change the behaviors associated with each eating disorder.

For anorexia in particular, emphasis must be on getting the patient to gain weight as well as change both her eating habits and her thinking about food and her body image; there might be physical conditions caused by the anorexia that have to be treated as well, such as organ damage. As Dr. Lotfi-Fard notes, "Early treatment is imperative, as the annual mortality rate of young women with anorexia is 12 times higher than the general population."

According to the American Academy of Child & Adolescent Psychiatry, a comprehensive medical team might include a physician, a nutritionist, and a mental health therapist. Treatments may involve medication, such as antidepressants, to target the depression and any other psychological factors that led to the eating disorder.

Many patients are effectively treated for the disorders, especially when the conditions are identified early on. If you are concerned about a loved one with an eating disorder and depression, don't hesitate to seek help. Ask your doctor or pediatrician for a referral to a psychiatrist or child psychiatrist.

# data[].attributes.attachment_link.title
Depression and Eating Disorders - Depression Center - EverydayHealth.com

# data[].attributes.attachment_link.description
As challenging as it is to treat depression, it becomes even more so when another complex illness takes hold at the same time. Studies have shown that a strong connection exists between depression and eating disorders. And the link is as complicated as the two illnesses: They may develop at the same time, or one can lead to the other.

# data[].attributes.attachment_link.readable_text
Eating disorder treatment: Know your options

Treatments for eating disorders include therapy, education and medication. Find out what works.
By Mayo Clinic Staff
Eating disorder treatment depends on your particular disorder and your symptoms. It typically includes a combination of psychological therapy (psychotherapy), nutrition education, medical monitoring and sometimes medications.

Eating disorder treatment also involves addressing other health problems caused by an eating disorder, which can be serious or even life-threatening if they go untreated for too long. If an eating disorder doesn't improve with standard treatment or causes health problems, you may need hospitalization or another type of inpatient program.

Having an organized approach to eating disorder treatment can help you manage symptoms, return to a healthy weight, and maintain your physical and mental health.

Where to start

Whether you start by seeing your primary care practitioner or some type of mental health professional, you'll likely benefit from a referral to a team of professionals who specialize in eating disorder treatment. Members of your treatment team may include:

A mental health professional, such as a psychologist to provide psychological therapy. If you need medication prescription and management, you may see a psychiatrist. Some psychiatrists also provide psychological therapy.

A registered dietitian to provide education on nutrition and meal planning.

Medical or dental specialists to treat health or dental problems that result from your eating disorder.

Your partner, parents or other family members. For young people still living at home, parents should be actively involved in treatment and may supervise meals.

It's best if everyone involved in your treatment communicates about your progress so that adjustments can be made to treatment as needed.

Managing an eating disorder can be a long-term challenge. You may need to continue to see members of your treatment team on a regular basis, even if your eating disorder and related health problems are under control.

Setting up a treatment plan

You and your treatment team determine what your needs are and come up with goals and guidelines. Your treatment team works with you to:

Develop a treatment plan. This includes a plan for treating your eating disorder and setting treatment goals. It also makes it clear what to do if you're not able to stick with your plan.

Treat physical complications. Your treatment team monitors and addresses any health and medical issues that are a result of your eating disorder.

Identify resources. Your treatment team can help you discover what resources are available in your area to help you meet your goals.

Work to identify affordable treatment options. Hospitalization and outpatient programs for treating eating disorders can be expensive, and insurance may not cover all the costs of your care. Talk with your treatment team about financial issues and any concerns - don't avoid treatment because of the potential cost.

Psychological therapy

Psychological therapy is the most important component of eating disorder treatment. It involves seeing a psychologist or another mental health professional on a regular basis.

Therapy may last from a few months to years. It can help you to:

Normalize your eating patterns and achieve a healthy weight

Exchange unhealthy habits for healthy ones

Learn how to monitor your eating and your moods

Develop problem-solving skills

Explore healthy ways to cope with stressful situations

Improve your relationships

Improve your mood

Treatment may involve a combination of different types of therapy, such as:

Cognitive behavioral therapy. This type of psychotherapy focuses on behaviors, thoughts and feelings related to your eating disorder. After helping you gain healthy eating behaviors, it helps you learn to recognize and change distorted thoughts that lead to eating disorder behaviors.

Family-based therapy. During this therapy, family members learn to help you restore healthy eating patterns and achieve a healthy weight until you can do it on your own. This type of therapy can be especially useful for parents learning how to help a teen with an eating disorder.

Group cognitive behavioral therapy. This type of therapy involves meeting with a psychologist or other mental health professional along with others who are diagnosed with an eating disorder. It can help you address thoughts, feelings and behaviors related to your eating disorder, learn skills to manage symptoms, and regain healthy eating patterns.

Your psychologist or other mental health professional may ask you to do homework, such as keep a food journal to review in therapy sessions and identify triggers that cause you to binge, purge or do other unhealthy eating behaviors.

Nutrition education

Registered dietitians and other professionals involved in your treatment can help you better understand your eating disorder and help you develop a plan to achieve and maintain healthy eating habits. Goals of nutrition education may be to:

Work toward a healthy weight

Understand how nutrition affects your body, including recognizing how your eating disorder causes nutrition issues and physical problems

Practice meal planning

Establish regular eating patterns - generally, three meals a day with regular snacks

Take steps to avoid dieting or bingeing

Correct health problems that are a result of malnutrition or obesity

Medications for eating disorders

Medications can't cure an eating disorder. They're most effective when combined with psychological therapy.

Antidepressants are the most common medications used to treat eating disorders that involve binge-eating or purging behaviors, but depending on the situation, other medications are sometimes prescribed.

Taking an antidepressant may be especially helpful if you have bulimia or binge-eating disorder. Antidepressants can also help reduce symptoms of depression or anxiety, which frequently occur along with eating disorders.

You may also need to take medications for physical health problems caused by your eating disorder.

Hospitalization for eating disorders

Hospitalization may be necessary if you have serious physical or mental health problems or if you have anorexia and are unable to eat or gain weight. Severe or life-threatening physical health problems that occur with anorexia can be a medical emergency.

In many cases, the most important goal of hospitalization is to stabilize acute medical symptoms through beginning the process of normalizing eating and weight. The majority of eating and weight restoration takes place in the outpatient setting.

Hospital day treatment programs

Day treatment programs are structured and generally require attendance for multiple hours a day, several days a week. Day treatment can include medical care; group, individual and family therapy; structured eating sessions; and nutrition education.

Residential treatment for eating disorders

With residential treatment, you temporarily live at an eating disorder treatment facility. A residential treatment program may be necessary if you need long-term care for your eating disorder or you've been in the hospital a number of times but your mental or physical health hasn't improved.

Ongoing treatment for health problems

Eating disorders can cause serious health problems related to inadequate nutrition, overeating, bingeing and other factors. The type of health problems caused by eating disorders depends on the type and severity of the eating disorder. In many cases, problems caused by an eating disorder require ongoing treatment and monitoring.

Health problems linked to eating disorders may include:

Electrolyte imbalances, which can interfere with the functioning of your muscles, heart and nerves

Heart problems and high blood pressure

Digestive problems

Nutrient deficiencies

Dental cavities and erosion of the surface of your teeth from frequent vomiting (bulimia)

Low bone density (osteoporosis) as a result of irregular or absent menstruation or long-term malnutrition (anorexia)

Stunted growth caused by poor nutrition (anorexia)

Mental health conditions such as depression, anxiety, obsessive-compulsive disorder or substance abuse

Lack of menstruation and problems with infertility and pregnancy

Take an active role

You are the most important member of your treatment team. For successful treatment, you need to be actively involved in your treatment and so do your family members and other loved ones. Your treatment team can provide education and tell you where to find more information and support.

There's a lot of misinformation about eating disorders on the web, so follow your treatment team's advice and get suggestions on reputable websites to learn more about your eating disorder. Examples of helpful websites include the National Eating Disorders Association (NEDA), as well as Families Empowered and Supporting Treatment of Eating Disorders (F.E.A.S.T.).

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Email field is required

Include a valid email address

Learn more about Mayo Clinic's use of data.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

Show references

1. Eating disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/eating-disorders/index.shtml?utm_source=rss&utm_medium=rss. Accessed May 22, 2017.

2. Forman SF. Eating disorders: Overview of treatment. https://www.uptodate.com/home. Accessed May 22, 2017.

3. Eating disorders: About more than food. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/eating-disorders/index.shtml. Accessed May 22, 2017.

4. Eating disorders. National Alliance on Mental Illness. https://www.nami.org/Learn-More/Mental-Health-Conditions/Eating-Disorders/Overview. Accessed May 22, 2017.

5. What are eating disorders? American Psychiatric Association. https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders. Accessed May 22, 2017.

6. Practice paper of the American Dietetic Association: Nutrition intervention in the treatment of eating disorders. Journal of the American Dietetic Association. 2011:111:1236.

7. Gabbard GO, ed. Evidence-based psychological treatments for eating disorders. In: Gabbard's Treatments of Psychiatric Disorders. 5th ed. Arlington, Va.: American Psychiatric Association; 2014. http://psychiatryonline.org/doi/book/10.1176/appi.books.9781585625048. Accessed May 22, 2017.

8. Gabbard GO, ed. Pharmacological treatment of eating disorders. In: Gabbard's Treatments of Psychiatric Disorders. 5th ed. Arlington, Va.: American Psychiatric Association; 2014. http://psychiatryonline.org/doi/book/10.1176/appi.books.9781585625048. Accessed May 22, 2017.

9. Gabbard GO, ed. Intensive treatment for eating disorders. In: Gabbard's Treatments of Psychiatric Disorders. 5th ed. Arlington, Va.: American Psychiatric Association; 2014. http://psychiatryonline.org/doi/book/10.1176/appi.books.9781585625048. Accessed May 22, 2017.

10. Eating disorders. American Psychological Association. http://www.apa.org/helpcenter/eating.aspx. Accessed May 22, 2017.

11. Sim LA (expert opinion). Mayo Clinic, Rochester, Minn. June 14, 2017.

See more In-depth

# data[].attributes.attachment_link.title
Eating disorder treatment: Know your options

# data[].attributes.attachment_link.description
Treatment depends on your eating disorder and symptoms, but it's typically a combination of psychotherapy, nutrition education and, if needed, medications.

# data[].attributes.attachment_link.readable_text
Legal disclaimer

This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.

Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.

The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.

For more details on how we produce our content and its sources, visit the About our health information section.

^We may record or monitor our calls

# data[].attributes.attachment_link.title
What is food safety and why is it important?

# data[].attributes.attachment_link.description
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.

# data[].attributes.attachment_link.readable_text
What does this have to do with HACCP?

When considering the hazards or risks to the production of safe food or drink, the microbiological hazards from all areas must be considered. Sources of micro-organisms can include raw materials, the environment that the food is produced in and people producing it. There is no evidence at the time of writing (December 2020) that COVID 19 can be transmitted by food.

Other considerations are the intended consumer of the products and any vulnerabilities that they may have. For example, the elderly, children and those with a reduced immune system such as pregnant women and cancer patients.

It is important to have policies in place to reduce these risks to an acceptable level.

The Food and Agriculture Organization (FAO) is the specialized agency of the United Nations ( fao.org) and they have defined a hazard in HACCP as "A biological, chemical or physical agent in, or condition of, food with the potential to cause an adverse health effect."

# data[].attributes.attachment_link.title
Microbiological hazards in food and drink for HACCP studies

# data[].attributes.attachment_link.description
When considering the hazards or risks to the production of safe food or drink, the microbiological hazards from all areas must be considered. Sources of micro-organisms can include raw materials, the environment that the food is produced in and people producing it.

# data[].attributes.attachment_link.description
A chemical hazard in food is when food gets contaminated with pathogens or toxic chemicals, making it no longer suitable or safe to eat. Several food additives, such as chemical preservatives, can be hazardous at high levels.

# data[].attributes.attachment_link.readable_text
Bacterial cross-contamination is most likely to happen when raw food touches or drips onto ready-to-eat food, utensils or surfaces.

You can avoid it by:

Preparing food hygienically

use different utensils, plates and chopping boards for raw and cooked food

wash utensils, plates and chopping boards for raw and cooked food thoroughly between tasks

make sure you do not wash raw meat

wash your hands after touching raw food and before you handle ready-to-eat food

Storing food effectively

cover raw food, including meat, and keeping it separate from ready-to-eat food

use any dish that has a lip to prevent spillages

store covered raw meat, poultry, fish and shellfish on the bottom shelf of your fridge

use different utensils, plates and chopping boards for raw and cooked food

Using shopping bags safely

make sure you take enough shopping bags to pack raw and ready-to-eat food separately

take extra bags to pack cleaning products and other household items separately from food

label or colour code your bags to show what you intend to use them for

check your bags for spillages after every use. If there has been visible spillage, soiling or damage, plastic bags for life should ideally be used for another purpose (where no safety risk will occur) or replaced

consider using cotton/fabric bags for life as they can be put in the washing machine and cleaned

replace old plastic bags

keep raw and ready to eat foods separate in your shopping trolley or basket

FSA Explains

# data[].attributes.attachment_link.description
Bacterial cross-contamination is most likely to happen when raw food touches or drips onto ready-to-eat food, utensils or surfaces.

# data[].attributes.attachment_link.description
Personal hygiene is important to prevent food poisoning. This page tells you about good hygiene for food handlers.

# data[].attributes.attachment_link.description
High-risk food should be kept at 5 °C or below, and above 60 °C to avoid the temperature danger zone and food poisoning.

# data[].attributes.attachment_link.readable_text
Almost all food is processed in some way before it is eaten. Commercially, the main reasons to process food are to eliminate micro-organisms (which may cause disease) and to extend shelf life.

Simply cooking or combining a food with other foodstuffs to create a recipe is also considered a form of food processing. Whatever the case, the nutrient value of any food is often altered by the processing.

Effects of processing and storage of food

Some vitamins are more stable (less affected by processing) than others. Water-soluble vitamins (B-group and C) are more unstable than fat-soluble vitamins (K, A, D and E) during food processing and storage.

The most unstable vitamins include:

More stable vitamins include:

niacin (vitamin B3)

vitamin K

vitamin D

biotin (vitamin B7)

pantothenic acid (vitamin B5).

Processes affecting food nutrient content

A variety of things can happen during the growing, harvesting, storage and preparing of food that can affect its nutritional content. Processes that expose foods to high levels of heat, light or oxygen cause the greatest nutrient loss.

Fertilisers

Most plant crops are produced with the aid of fertilised soils. High use of nitrogen fertilisers tends to reduce the vitamin C content in many fruit and vegetable crops. It does not seem to make any difference to the plant's nutrient value whether the fertiliser is organic or not.

Milling

Cereals such as wheat can be ground to remove the fibrous husks. The husks contain most of the plant's dietary fibre, B-group vitamins, phytochemicals and some minerals.

That is why products such as white bread are less nutritious than wholemeal varieties, even if they have been artificially fortified with some of the nutrients that were lost after milling. It is impossible to add back everything that is taken out, especially the phytochemicals. The 'fibre' that is added back to some products is often in the form of resistant starch, which may not be as beneficial as the fibre removed.

Blanching

Before a food is canned or frozen, it is usually heated very quickly with steam or water. The water-soluble vitamins, including vitamin C and B-complex, are sensitive and easily destroyed by blanching.

Canning

Food is heated inside the can to kill any dangerous micro-organisms and extend the food's shelf life. Some types of micro-organisms require severe heat treatment and this may affect the taste and texture of the food, making it less appealing. Preservatives are generally not needed or used in canned foods.

Water-soluble vitamins are particularly sensitive to high temperatures. Many people believe that canned foods are not as nutritious as their fresh counterparts, but this is not always the case, as fresh food often deteriorates more rapidly than canned foods.

Freezing

The nutrient value of a food is retained when it is frozen. Any nutrient losses are due to the processing prior to freezing and the cooking once the frozen food is thawed.

Pasteurisation

Pasteurisation involves heating liquid foods such as milk and fruit juices to specific temperatures to destroy micro-organisms. The nutrient value of milk is generally unaffected. In the case of pasteurised fruit juices, some losses of vitamin C can occur.

High pressure processing

This alternative preservation method subjects a food to elevated pressures, with or without the use of heat to kill micro-organisms. This method has been used in foods such as fruit juices. As heat is not required, this process impacts less on the vitamin content, flavour and colour of foods.

Dehydrating

Drying out foods such as fruits can reduce the amount of vitamin C they retain, but it can also concentrate other nutrients, particularly fibre in plant foods. Dehydrating food also makes food products more energy dense, which may contribute to weight gain. If a dehydrated food is reconstituted and cooked with water, further nutrients are leached out of the food and lost in the cooking water.

Preparation of vegetables

Most vegetables are peeled or trimmed before cooking to remove the tough skin or outer leaves. But most nutrients, such as vitamins, tend to lie close to the skin surface, so excessive trimming can mean a huge reduction in a vegetable's nutrient value.

Losing nutrients through cooking

Some vitamins dissolve in water, so you lose your vitamins to the cooking water if you prefer to boil your vegetables. For example, boiling a potato can cause much of the potato's B and C vitamins to migrate into the boiling water.

It is still possible to benefit from these nutrients if you consume the liquid, for example, by turning the potato and the liquid into a soup. Alternative cooking methods such as grilling, roasting, steaming, stir-frying or microwaving generally preserve a greater amount of vitamins and other nutrients.

Benefits of cooking food

It would be inaccurate to say that cooking food always lessens the nutrient value. Cooking can be advantageous in many ways, including:

making the food tastier

breaking down parts of vegetables that would otherwise be indigestible

destroying bacteria or other harmful micro-organisms

making phytochemicals more available, for instance, phytochemicals are more available in cooked tomatoes than in raw tomatoes. (Phytochemicals are chemicals produced by plants).

Preserving the nutrient value of vegetables

Some suggestions to retain the maximum nutrition in the foods you cook include:

Store foods properly, such as keeping cold foods cold and sealing some foods in airtight containers.

Keep vegetables in the crisper section of the refrigerator.

Try washing or scrubbing vegetables rather than peeling them.

Use the outer leaves of vegetables like cabbage or lettuce unless they are wilted or unpalatable.

Microwave, steam, roast or grill vegetables rather than boiling them.

If you boil your vegetables, save the nutrient-laden water for soup stock.

Use fresh ingredients whenever possible.

Cook foods quickly.

Where to get help

Dietitians Association of Australia Tel. 1800 812 942

Things to remember

The nutrient value of food is almost always altered by the kind of processing it undergoes.

The water-soluble vitamins are the most vulnerable to processing and cooking.

Careful cooking and storage will help retain the nutrients in your food.

# data[].attributes.attachment_link.description
Almost all food is processed in some way before it is eaten. Commercially, the main reasons to process food are to eliminate micro-organisms (which may cause disease) and to extend shelf life. Simply cooking or combining a food with other foodstuffs to create a recipe is also considered a form of food processing.

# data[].attributes.attachment_link.readable_text
Cooking food at the right temperature and for the correct length of time will ensure that any harmful bacteria are killed. Always check the advice on food packaging and follow the cooking instructions provided.

Meat

Before you serve pork, poultry and minced meat, make sure it is steaming hot and cooked all the way through. When you cut into the thickest part of the meat, check that none of the meat is pink and that any juices run clear. In a whole bird this is the area between the leg and the breast.

Follow this advice when cooking:

turkey

chicken

duck

goose

pork

minced meat products such as kebabs, sausages and burgers

When roasting a whole bird such as chicken or turkey, you should cook the stuffing separately, not inside the bird. This is because stuffed birds will take longer to cook and may not cook thoroughly.

Frozen vegetables

Most frozen vegetables, including sweetcorn, will need to be cooked before you can eat them.

If you intend to use frozen sweetcorn or other vegetables as part of a cold salad, check the instructions on the packaging first. If the advice is that the sweetcorn or other frozen vegetables should be cooked, you must ensure that this is done before they are eaten cold.

After cooking, the food should be:

cooled down as quickly as possible (ideally within two hours)

stored in a fridge

eaten within two days

Cooking methods

When food is cooked in an oven, it is through a combination of three different heat transfer methods.

Radiant or direct heat

This is where the flames at the back of a gas oven or the element in an electric oven cook the food.

Conduction

This is where the heat travels through the shelf, into the baking tray/dish and then on into the food.

Convection

This is where the air within the oven is heated and travels over and through the food. It is particularly important in a fan assisted oven and is the reason these cook foods faster. It is this last method which may not work properly if the bird is stuffed.

We advise that birds are cooked unstuffed, with any stuffing cooked in a separate tray or dish. Do not allow hot food to sit out at room temperature for long periods. Cool it and put your leftovers in the fridge or freezer within 1-2 hours.

Why you shouldn't serve burgers rare or pink

Whole cuts of meat, such as steaks and joints, only ever have bacteria on the outside surface of the meat.

When meat is minced to make a burger, any harmful bacteria from the surface of the meat can get spread throughout the burger. As a result, rare and undercooked burgers can have harmful bacteria on the inside and may cause food poisoning if not fully cooked.
More about burgers

# data[].attributes.attachment_link.description
Cooking food at the right temperature and for the correct length of time will ensure that any harmful bacteria are killed. Always check the advice on food packaging and follow the cooking instructions provided. Before you serve pork, poultry and minced meat, make sure it is steaming hot and cooked all the way through.

# data[].attributes.attachment_link.description
Find out what you have to do with your food waste, how to cut your food waste and what types of food waste can be recycled.

# data[].attributes.attachment_link.description
Easily create surveys and polls to collect customer feedback, measure employee satisfaction, and organize team events.