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This Padlet was updated on 23/06/2025. It has sources from the course learning materials and additional sources to enhance your professional development. 

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This Padlet was updated on 23/06/2025. It has sources from the course learning materials and additional sources to enhance your professional development. 

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Heart & Circulatory Disease Statistics 2025

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2025 edition of our compendium of cardiovascular disease statistics in the UK

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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

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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.

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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:

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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.

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Find out about the role fats play in a healthy diet, including saturated fats, unsaturated fats and omega-3.

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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

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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.

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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

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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.

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Going to university is an exciting time, but it can also be a time of change. You will have more choice over what you eat and the chance to take part in new social experiences and discover new food cultures, but also a limited food budget.

Eating a healthy diet without running down your student loan or wasting valuable studying (or socialising) time can be challenging. Studies show that university students drink more alcohol, eat more sugar and eat fewer fruit and vegetables than they should.

Yet, what you eat and drink can have an impact on your body and mind in countless ways. Your diet can also influence the environment and climate change. What's more, a healthy diet is a life skill, making university a great place to learn how to do it.

Taking time to eat well and having a basic knowledge of eating healthily in a budget-friendly and convenient way that is also more sustainable for our planet can help you get the most out of your university experience. This can help create healthy eating habits, for Freshers week and beyond!

A healthy and sustainable diet for the student budget

Although money may be tight and you can help make sure your body gets all the nutrients it needs to work well from day to day by having a healthy, balanced diet.

Healthy eating is not just about eating less sugar, salt or saturated fat but also about what we should be eating more of, like fruit, vegetables and fibre. Everyone is different and there is no one magic diet or the need for all-or-nothing approaches. You can adapt the principles of healthy eating to suit you.

Food waste is an important issue to consider for both your budget and the environment. It is estimated that food losses and waste could contribute as much as 10% of greenhouse gas emissions. In the UK, the food we throw away at home is the biggest source of food waste.

Here you can find some advice and tips for how to shop, cook and eat in a way that is better for you, your pocket and the planet. For further information read our page on eating healthily and sustainably.

Shop smart

Our tips may help you to stop spending the extra money on campus!

Eating healthily can be a challenge if you are shopping on a budget, but you can make your money go further and buy some lower-cost nutritious foods.

Try own brand products

These will normally be cheaper than branded products.

You can buy branded products you like when they are on offer, and you have space in your cupboard.

Bulk out meals with beans

Add ingredients like beans, vegetables, chickpeas, lentils and tofu to curries, pasta sauces and stir-fries to bulk them out and make them go further.

Shop around your local sellers

Foods from local sellers such as greengrocers, butchers, fishmongers, markets or specialist food shops like Asian stores might be cheaper.

Check the supermarket world food aisle as well, as you may find some items cheaper here like spices and sauces. Some universities have food pantries available for students to access affordable food.

Frozen can be cheaper

Buying frozen fruit and veg can save you money. Frozen fruit and veg still count towards your 5 A DAY and because freezing preserves nutrients, some frozen vegetables can even give you more of certain nutrients than fresh versions.

Using frozen fruit and veg can also stop unused food going to waste, as you can use the exact amount you want when you want it

Use any freezer space you have wisely for saving your leftovers - don't forget to let the food cool first! Freeze food in one-portion containers, making it easier to defrost a meal when you are ready to eat.
Alessandra Marchi, Nutrition Scientist, Recent Graduate

Make a shopping list and stick to it!

Planning your meals can help you cut down on food waste and save money.

Work out exactly what you need to buy. Budgeting is a big part of student life, and this includes working out how much a week you can spend on food and drink. You can reduce the temptation to buy foods you don't need by planning your meals at the end of the week for the week ahead.

Cook tasty, healthy and affordable meals - for you and others

Cooking is a valuable life skill for university and beyond and is something you can do for yourself but also together with your housemates or friends to have a break from studying! You may find you learn a lot about different foods and cultures as well - food often has many stories, and food can be the basis of interesting topics of conversation including politics, food movements, health and history.

Batch cooking is an excellent way of having ready-made meals for your week ahead. Get your housemates involved so you can all share the costs of the food shop and cook together to make things more fun!

Cooking with your housemates can help save you money - sometimes on a Saturday night we would all make a "fakeaway" meal together such as fajitas or pizza before going out.
Leah Corper, Nutrition Scientist, Recent Graduate

What about vegetarian or vegan diets?

If you or any of your housemates are vegetarian or vegan, then there are certain nutrients, like iron and calcium, which you might need to pay a bit more attention to when planning your meals. Find out more by readingour page on healthy eating for vegetarians and vegans.

University Kitchen Survival Guide

Some ideas of the student store cupboard essentials you might want to stock up with during that first big shop!

We need enough fluid for our bodies to function properly. You should aim to drink about 6-8 glasses of fluid each day (alcohol doesn't count). Water is a good choice because it hydrates you without giving you extra calories or harming teeth and is free from the tap!

Young people get a lot of free sugars (the type of sugars that we all need to cut down on) in their diets from sugars-sweetened drinks (such as fizzy drinks, squash and energy drinks). Try to drink less of these, and go for water, lower-fat milk and 'no-added-sugars' versions instead.

Tea and coffee count towards your fluid intake but be careful not to overdo it on the caffeine - try not to have more than four cups of instant coffee or five cups of tea a day (up to 400mg of caffeine a day). Too much caffeine can interrupt your sleep and cause anxiety, and in the long term may also increase your blood pressure and risk of an irregular heartbeat.

Energy drinks

You may be tempted to drink energy drinks during revision or exam time. Whilst energy drinks can give you a quick boost, in the long-term, drinking lots of these drinks can make you feel irritable and affect your sleep because of the levels of caffeine they have.

Most evidence suggests that drinking a lot of energy drinks can also lead to negative health effects such as high blood pressure, poor mental health effects and weight gain. Most of these effects are suggested because of high levels of sugar and caffeine.

Does eating a meal before a night out drinking stop me getting drunk?

Eating a meal with starchy foods like pasta or potatoes and some protein like chicken or fish before you head out won't stop you getting drunk but will help slow down how fast your body absorbs alcohol, which may make you feel less drunk and could help prevent a hangover.

What can I do to stay safe on a night out?

Don't drink too quickly and know your limits - everyone is different so try not to keep up with everyone else.

Drinking water or a non-alcoholic drink between alcoholic drinks won't make you less drunk but can help you pace yourself and may reduce your hangover symptoms.

Have a plan for how you are going to get home safely so you don't have to make a decision at the end of the night.

Look out for others too - keep an eye on your friends if they have drunk too much and stick together at the end of the night.

What counts as binge drinking?

Binge drinking is when you drink a lot of alcohol in a short space of time.

Drinking a lot of alcohol quickly can damage your health and increase your risk of alcohol poisoning. You may be more likely to take risks and have accidents that cause injuries, which can even cause death in some cases.

How do you cure/prevent hangovers?

The most common hangover symptoms are headache, nausea, tiredness and dehydration. Drinking alcohol causes your body to lose more water than normal. Drink water when you get home and keep a glass of water by the bed. Drinking plenty of water the day after a night out will also help you rehydrate.

If you wake up with a hangover, then you might be more likely to miss lectures or seminars, which could eventually have an impact on your academic performance.

What are the alcohol guidelines?

If alcohol is going to be a part of your life at university, remember that it's recommended not to drink more than 14 units of alcohol a week (equal to 6 pints of 4% beer or 6 glasses of 13% wine).

This should be spread across the week with several alcohol-free days, rather than the units being saved up for one night out.

Remember, some types of beer or wine may be stronger so will have more units. For example, stronger premium lagers can be between 5% and 7% and some stronger wines can be 14% or more.

Regularly drinking too much alcohol can damage your health and increase your risk of long-term diseases like cancers, liver disease and heart disease and stroke. Drinking alcohol can also increase your risk of developing mental health problems, including self-harm and alcohol dependence

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Nutrition for Students - British Nutrition Foundation

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Going to university is an exciting time, but it can also be a time of change. You will have more choice over what you eat, but also a limited food budget.

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All adults need a varied and balanced diet to ensure we get enough essential vitamins and minerals. We also need to make healthy choices when it comes to our lifestyles.

As we age, there are some elements of diet, nutrition and lifestyle we may need to change or pay more attention to. It is also common to become less interested in food. You may find that you are less hungry than you used to be, so it can be harder to get all the nutrients needed for good health.

Our sense of taste and smell can change as we age, which can affect our appetite and how much we like food. Make foods as tempting and tasty as possible so that eating stays enjoyable. Try varying colours and textures as much as possible or adding herbs and spices such as mint, rosemary, cinnamon or paprika.
Dr Stacey Lockyer, Senior Nutrition Scientist, British Nutrition Foundation

Eat plenty of fruit and vegetables

Fruit and vegetables contain many vitamins and minerals essential for good health. They are also generally low in fat and high in fibre. Many studies have shown that people who consume diets high in fruit and vegetables have a lower risk of heart disease, stroke, diabetes and some forms of cancer.

We should all be aiming for at least 5 portions of fruit and vegetables each day. This includes fresh, frozen, dried and canned fruit and vegetables, as well as smoothies and 100% fruit juices.

Did you know?

Beans and pulses, such as kidney beans, chickpeas, lentils and baked beans, can also count towards your 5 A DAY target

One portion is about 80g.

Choose healthier fats

There are two main kinds of fat: saturated and unsaturated. Eating a diet rich in saturated fat can raise your blood cholesterol level and increase your risk of heart disease. Reducing saturated fat and replacing some of it with unsaturated fat can reduce your risk of heart disease..

Butter, lard, ghee, palm oil and coconut oil contain a high proportion of saturated fat. Other foods with a relatively high saturated fat content include cakes, chocolate, biscuits, pies and pastries. The white fat you see on red meat and underneath poultry skin is also high in saturated fat.

Vegetable oils (such as rapeseed, olive, sunflower, soya, sesame oils) and fat spreads made from these oils are a healthier alternative to saturated fats. These are high in unsaturated fatty acids. Oily fish, including mackerel, sardines, pilchards and salmon, contain unsaturated fats called omega-3 fats, which can also help heart health.

It's easy to make small changes to cut back on saturated fat. Here's some examples of simple swaps you can make to reduce the amount of saturated fat you consume:

Include oily fish in your diet

All fish and shellfish provide us with a range of vitamins and minerals, but oily fish, such as herring, salmon and mackerel, are rich in omega-3 fats which may help protect against heart disease. For this reason, we are advised to eat at least two portions (140g cooked weight) of fish a week, one of which should be oily fish.

There is currently a lot of interest in the role of these fats on many other age-related conditions. For example, some research suggests they may help to alleviate some of the symptoms of rheumatoid arthritis. But because oily fish can contain contaminants you should not eat more than four portions per week (or one portion of swordfish as this may be high in mercury).

For more information on fish read this page on fish and shellfish from the NHS.

Healthy eating tips for older people

Get enough fibre

Eating plenty of fibre-rich foods, such as wholegrains (like wholegrain breads, wholegrain breakfast cereals, brown rice, wholemeal pasta), fruit, vegetables and pulses (like lentils, kidney beans and chickpeas), will improve digestive health and can help to protect against heart disease, diabetes and some cancers.

High-fibre foods may help you to stay fuller for longer so can be useful if you are watching your weight. It is also important to drink enough fluids or water when eating a diet high in fibre.

Stay well hydrated

Older people are at greater risk of dehydration than younger people. Our thirst sensation can decrease as we age so it is easy for dehydration to go unnoticed.

Early signs of dehydration include dizziness, tiredness and headaches. Long-term mild dehydration increases the risk of kidney stones, constipation and cholesterol problems.

Six to eight drinks are recommended each day to replace fluid that is lost from the body. Water is a great choice but tea, coffee and fruit juice all count. You will need to drink more if the weather is hot or humid or if you are physically active

Reduce your salt intake

Salt (sodium chloride) is the main source of sodium in our diet. While a small amount of sodium in the diet is necessary for health, it can raise blood pressure (raised blood pressure is a major risk factor for stroke and heart disease).

Adults should eat less than 6g (about a teaspoon) of salt per day. The food industry is reducing the amount of salt in many foods, but a lot of the salt we eat is already added to the foods we buy, and it is important to look at the labels to select lower salt options. For more information read our page on looking at labels.

Did you know?

A decreasing sense of taste as we age can encourage us to add more salt to meals for flavour.

Watch the amount you add at the table, and try to use herbs, spices and a variety of different foods or ingredients to flavour meals instead of adding salt.

Mind your micronutrients

We can't make (most) vitamins and minerals in our body so we must get them from our diet.

Boosting your B vitamins

B vitamins have a range of important functions in the body, including contributing to healthy red blood cells, releasing energy from the foods we eat, normal nerve function and vision, healthy skin, and reducing tiredness.

Sources of B vitamins in the diet include:

Folate/folic acid: Some green vegetables, and fortified grains and grain products

Vitamin B6: Fortified cereals, peanuts, pork, poultry, fish, milk and vegetables

Vitamin B12: Animal products (such as fish, meat, eggs, or dairy), fortified breakfast cereals and other fortified foods such as soya drink

Calcium-rich foods

Calcium is important to keep our bones healthy. After the menopause, women are at a higher risk of osteoporosis and reduced bone density. This is because the hormone oestrogen helps to reduce bone breakdown and after the menopause, less oestrogen is produced. So, it is particularly important that older women get plenty of calcium from their diet to minimise bone loss.

Milk, cheese and yogurt are rich in calcium, but other sources include fish with edible bones (such as canned salmon or sardines), some green leafy vegetables like kale, calcium fortified soy products (such as soya drink, tofu), white bread and fortified breakfast cereals.

You should be able to get all the calcium you need from your diet, but if you do take calcium supplements, be careful not to take too much - stick to less than 1500mg per day

Vitamin D supplements

Vitamin D plays a key role in bone health and muscle function. Low levels of vitamin D can increase the risk of falls and fracture.

The Government recommends that, all adults should consider taking a daily 10µg (micrograms) vitamin D supplement between October and March.

During the autumn and winter months, sunlight isn't strong enough to make enough vitamin D in our skin. It can be difficult for us to get enough vitamin D from our diet alone because it is only found in a limited number of foods including oily fish, eggs, and vitamin D fortified foods such as some breakfast cereals, fat spreads and dairy products.

People at higher risk of vitamin D deficiency should take a daily supplement containing 10µg of vitamin D throughout the year. For example, those living in a care home, housebound or who wear clothes that cover most of the skin while outside. People with darker skin are also at higher risk.

Supplements should not replace a healthy diet

There are some people that will be prescribed supplements, for example iron supplements for iron deficiency anaemia. Some people choose to take other supplements because they believe they will benefit their health, but we don't have strong evidence that taking supplements benefits our health.

If you do decide to take supplements, it's important to remember that supplements do not replace a balanced diet! It is also important to remember that supplements can be harmful if you take too much, so don't take more than it says on the label.

For example, according to some research, having more than an average of 1.5mg a day of vitamin A over many years may affect your bones, making them more likely to fracture. This is important for older people, especially women, who are at higher risk of osteoporosis (weak bones). If you take supplements containing vitamin A, make sure your daily intake from food and supplements is not more than 1.5 mg (1,500 µg). You often find vitamin A in multivitamins and in fish oil supplements. Also if you eat liver or liver pate more than once a week, you may get too much vitamin A.

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Nutrition for older people - British Nutrition Foundation

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As we age, there are some elements of diet, nutrition and lifestyle we may need to change or pay more attention to including dehydration and malnutrition.

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Malnutrition information and support | Age UK

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Malnutrition means that someone isn’t eating well enough to maintain their health and wellbeing.

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In this section:

View the sections on Standard Diets, Therapeutic Diets and Specific patient groups.

2. Religious, Cultural, Personal and Lifestyle Considerations

The following special diets are typically met by separate à la carte menus. This section will cover the following religious, cultural, personal and lifestyle considerations:

2.1 Halal

2.2 Kosher

2.3 Asian Vegetarian

2.4 Vegan

Religious and Cultural

Food is an important element of many religious faiths and cultural practices. The Care Quality Commission (CQC) Regulation 14 requires that patients have access to food and drink that reasonably meets their personal preferences and their religious or cultural background (10).

The role of food and drink is complex and varies among individuals and communities. Seeking the guidance of a local religious or cultural advisor is strongly recommended. Be mindful that food practices and preferences are highly individual choices that can vary between people of the same faith - there is no 'one size fits all' solution.

When serving cultural meals to people of a certain faith, staff must be trained to food service standards akin to those applied to 'allergy meals' to avoid unacceptable cross-contamination. Many people with dietary concerns can be suspicious of the food served in hospital (or of any food they have not prepared themselves). Therefore, robust processes and appropriate labelling of food in hospital is vital to help patients feel confident that whatever they choose does not contain any inappropriate ingredients.

Despite all the measures, some conservative service users may only drink filtered water and food bought from home and refuse any that is served in hospitals, which can compromise their nutrition and hydration status. Familiar food is important especially in times of illness. Therefore, it is important that all religious and cultural service user groups are provided appropriate meal choices to encourage uptake and enhance recovery.

In any care setting, menus must meet the diverse needs of the population and clearly communicate the appropriate options available. Typical examples of cultural diets within the UK include African, Caribbean, Asian and Eastern European.

2.1 Halal

Patient Groups Suitability

People of the Muslim faith.

Diets for complex medical conditions will also need to be made available as suitable Halal options - e.g. Halal gluten free, allergen free, low potassium or modified texture diets.

Rationale for Diet and Menu Planning Guidance

The word "Halal" is an Arabic term meaning "permissible" and refers to a food which is safe to consume by Islamic teachings (11). Non-halal (Haram) refers to food that are forbidden to consume as part of the Islamic dietary laws.

Meat is the most strictly regulated of food groups and only Halal meat is allowed. e.g. beef, mutton, goat, lamb and farm birds such as chicken.

Any permissible animals are slaughtered while pronouncing the name of God "Allah" whilst the carotid artery is severed. Fish is considered Halal and does not need to follow the same process.
Foods that are forbidden to consume under the Islamic dietary law include:

Alcohol as a drink or as a food ingredient

Pork and pork products, ingredients and derivatives e.g. ham, bacon, lard, gelatine products and certain food additives

Meat not slaughtered by Halal methods or meat of already dead animals

Birds of prey

Blood and any by-products

Halal menus should contain main meals sourced from an approved Halal food supplier who can provide Halal certified labels. There may be elements of the main meal service that will be suitable for a Halal diet including:

Pre-packed dairy products like cheese, milk and yoghurt

Most vegetarian or vegan dishes

Most fish or seafood dishes

Food preparation and cooking procedures form an important part of Islamic teachings and should follow good HACCP controls. Patients may enquire about the food origin, supplier information and preparation procedures and if not satisfied may refuse to eat.

Food handlers and food service providers need to be aware of the dietary practices of this religious group to ensure optimum food intake at all meal and drink occasions (12). They must follow procedures, have documentary evidence of all meals and ensure ingredient lists are readily available.
Annual Fasting Month - "Ramadan"
This falls in the 7th month under the lunar Islamic calendar. As a pillar of Islam, Muslims fast (sawm) during the month of Ramadan and abstain from all food and drink between sunrise and sunset.

Food service staff should be aware of this and be able to accommodate and cater for meals during this month as they may be outside the normal meal service times. The 2 meals are taken before sunrise ("Sahoor") and after sunset ("Iftar") and there should be abstinence from all food and drink during this period unless medically indicated.

Some patient groups may also choose not to fast because they are of older age, children, acutely ill, pregnant or breastfeeding mothers.

2.2 Kosher

Rationale for Diet

The term 'Kosher' means a food is fit to consume and follows principles of 'Kashrut' - a set of Jewish dietary laws that determines which foods are suitable to be eaten and how they should be prepared (13).

Food that is not Kosher is referred to as 'trief'. The application of the terms 'Kosher' can only be applied to permitted animal products or their dishes that have been correctly handled throughout the food chain.

Menu Planning Guidance

Jewish dietary laws are complex, but one of the main principles is the practice of keeping meat and milk separate. In Kosher kitchens, different sets of cutlery, crockery, cooking utensils and washing up bowls should be made available for meats and for dairy meals. Food that is neither milk- nor meat-based is called "parev" (neutral) and can be eaten with meat or milk-based foods. It is customary to leave an interval between eating meat-based foods and milk-based foods; the time can vary but for most Anglo- Jewish people this is between three and six hours. In addition to this, a Kosher diet only permits certain foods from animals, including:

Meat from animals that chew the cud and that have cloven hooves e.g. goat, sheep and cattle. Meat from animals that do not meet these criteria, e.g. pork, is forbidden

Poultry e.g. chicken, turkey, goose and duck

Fish with fins and easily detachable scales, e.g., tuna, cod, salmon and herring. All shellfish e.g. shrimps, crabs, mussels and lobsters are forbidden

Eggs without blood spots

The following products must also be certified to be fit for consumption. Generally, these are available from kosher meal suppliers or kosher food shops:

Milk, cheese, yoghurt and other dairy products

Bread, biscuits & cakes

Margarine

Due to the very strict dietary laws, it is not possible to source kosher ingredients and fresh cook in a hospital kitchen. Individual kosher meals must therefore be purchased from a certified kosher meal provider with the required credentials and where food production must be overseen to ensure strict compliance to the Jewish dietary laws.
Practical tips

It's preferable that a separate a la carte menu is used with suitable options

Meals should be cooked according to their instructions. Kosher meal manufacturers double wrap meals in packaging so they can be heated in any appliance without absorbing the taste and smells of other foods heated in the same appliance. Patients should be served their meal in its original packaging with the seal unbroken.

Help may be offered with opening the packaging if required, but this should be done in front of the patient so that they can be assured the meal is certified kosher and has not been contaminated.

Sealed, disposable cutlery should be offered.

If help with packaging is offered, this should be done with a disposable knife from a sealed cutlery pack.

For orthodox patients, sundry items such as bread and milk may need to be purchased in addition to kosher certified meals.

Special meals suitable for the 8-day festival of Passover must be provided. There are several major Jewish festivals that occur during the calendar year. Each festival has its own special significance, rituals and customs and even special foods.

There are implications for oral and enteral nutrition support formulas. A list of suitable dietary products and meal replacements is available from London based kosher meal supplier - The Hospital Kosher Meal Service (HKMS). Feeds containing glycerine, lactose and gelatine are all animal based and would not be permitted.

Due to the supervisory requirements throughout the production process to ensure strict kashrus laws are adhered to, Kosher meals will often cost more than a standard hospital meal. Considerations should be made when menu costing and budgeting for patient meals.

With grateful thanks to Sharon Patashnik of Hospital Kosher Meals Service (HKMS) for her contribution to this section. For cultural awareness training please contact [email protected]

2.3 Asian Vegetarian

Patient Groups Suitability

Vegetarian Hindus, Sikhs and Jains

South Asian Community belonging to Indian subcontinent - especially from Punjab and Gujarat

East African Communities

Rationale for Diet and Menu Planning Guidance

Hinduism

Hinduism teaches that all form of life is sacred and interdependent on each other and subject to the laws of rebirth. Under this belief a strict vegetarian individual is considered at a higher spiritual level though there is no requirement to follow a vegetarian diet.

Hindu vegetarians generally base their diets on plants, including pulses, grains, vegetables and fruits. Other dietary guidelines include (5):

Following a lacto-vegetarian diet - therefore all dairy products are acceptable.

Egg or egg containing foods are not consumed as egg is considered a source of life. Products that may contain egg-based ingredients, like cakes, biscuits, desserts or nutritional supplement drinks should have their ingredients list checked to ensure they are appropriate for Hindu patients.

Beef is strictly prohibited as the cow is considered sacred in Hindu Religion. This also includes any beef products or derivatives i.e. beef stock.

Less orthodox Hindu patients may eat lamb, mutton, chicken or fish.

Vegetarian fat should be used in cooking and preparation.

As with other orthodox service users of other religions, documentary evidence and certification by food suppliers and caterers, supplier ingredient lists and HACCP procedures should be available for the reassurance that no prohibited food has been in contact with vegetarian food during food preparation, cooking and service (12).
Sikhism
Most Sikhs are devout vegetarians who do not eat meat, fish and egg products or any derivatives (5). Halal meat, beef and pork are also unacceptable to Sikhs.
Jainism
Jainism is a religion that outlines many ethical principles covering every aspect of daily life. There most important principle is 'AHIMISA' which means killing is strictly forbidden. Jains tend to be strictly orthodox vegetarians. One of the beliefs is that certain single celled creatures "NIGODAS" exist. These are not visible to us but may be abundant in certain foods which are forbidden to eat. The general dietary laws for Jainism include (12):

No animal foods are eaten, including meat, fish, eggs and usually cheese

No root vegetables - i.e., potatoes, onion, ginger, carrots and beetroot or any derivatives of these

No alcohol, honey or various substances that involve fermentation

Preferably boiled water

Yoghurt may need to be warmed to stop the multiplication of single celled creatures (i.e. yoghurt cultures)

Preferably no food is eaten before sunrise or after sunset.

Food must be fresh - no leftovers are served for the next day.

Most Asian/Hindu vegetarian food that does not contain the above root vegetables are generally acceptable. Fresh food from home is sometimes bought for orthodox patients to ensure there are no forbidden ingredients.

Due to the restriction of vegetables, fresh fruits, grains and dairy products, Jain patients need to combine different foods at mealtimes for a nutritionally balanced meal. At times, this is a challenge for food service providers and especially for patients who are on complex diets such as modified texture.

For all groups, any missed meal opportunity may contribute to further malnutrition and therefore all measures should be adopted to ensure suitable meal choices are available.

2.4 Vegan

Vegan dishes should be offered on the standard menu as they are suitable for the wider population.

A supplementary vegan a la carte menu may be required in addition to the standard menu to ensure patients who follow a vegan diet have an adequate choice of meals.

Patient Group Suitability

Vegans, vegetarians, flexitarians, people of Muslim faith, vegetarian Hindus, vegetarian Sikhs

In 2019 there were 600,000 vegans in Great Britain compared to 150,000 in 2014 (14).

Veganism is a philosophy and way of living that is protected by the Human Rights Act 1998 and the Equality Act 2010 in England, Wales and Scotland.

Ethical, environmental, health, cultural and/or religious factors may influence someone's decision to be vegan.

Catering for a vegan diet meets the CQC's standards that state "When a person has specific dietary requirements relating to moral or ethical beliefs...these requirements must be fully considered and met." (10)

The Committee on Climate Change have made reductions in meat and dairy a central part of their recommendations to government in meeting our emissions reduction targets (15). Their land use report calls for public sector to lead the way in encouraging more plant-based diets through more plant-based options in catering settings.

Vegan options also tend to be high in fibre and low in saturated fat, making them particularly valuable for staff, visitors and patients who are nutritionally well. Increasing availability of vegan options to normalise these choices can be a positive behaviour change strategy to improve health and sustainability.

Menu Planning Guidance

A vegan diet does not contain any products of animal origin including meat, fish, shellfish, dairy, eggs and honey. Some cereal products may also be fortified with an animal source of vitamin D3, making them unsuitable for vegans.

Always ensure vegan margarine and fortified plant-based milk alternative drinks are available.

While some vegan sources of protein such as beans and pulses provide less protein per gram compared to meat containing dishes, it is still possible for both nutritionally well and nutritionally vulnerable patients who follow a vegan diet to meet their daily nutrition targets. It is important that a variety of higher protein and energy sources be included in vegan main meals, snacks and drinks, including:

Bean, peas, legumes and pulses

Fortified dairy alternative products

Soya mince

Tofu and tempeh

Vegan mycoprotein

Wholemeal cereal products, such as wholemeal pasta, rice, quinoa, bread and breakfast cereals

Higher protein targets are possible in vegan diets, however there are recognised limitations in inpatient settings including product availability, portion size variations and meal operating services. With current limitations, protein and/or energy dense snacks and drinks play an important role in meeting daily nutritional targets for vegan patients.

Those within product development and NHS supplier industry settings should consider exploring protein dense, vegan suitable ingredients.

Cross-contamination with non-vegan foods during storage, preparation, cooking or serving is avoided as far as is reasonably practicable. Patients should not rely on vegan menu options if they have milk, fish, crustacean, mollusc and/or egg food allergies and should refer to their allergen or 'free-from' menu.

Andrea Rymer, Registered Dietitian, The Vegan Society

Practical ideas for catering to vegan diets:

Cooked Breakfasts: Scrambled tofu (P), Soya Sausage (P), baked beans (P), mushrooms, hash browns (E)

Toast with vegan margarine/marmite/jam/preserves/peanut butter

Ready oats (EC) or porridge made with calcium fortified plant milk

Wheat biscuits made with calcium fortified plant milk (EC)

Vegan cereals made with calcium fortified plant milk

Vegetarian non-dairy soups, fortified with red lentils (P), silken tofu (P), nutritional yeast (P) vegetable oil/vegan margarine/soya cream (E)

Chickpea stew/casserole

Soya mince and bean chilli (P) with vegan cheese (E)

Thai curry made with soya or vegan mycoprotein pieces or tofu (P)

Tofu and vegetables in black bean/sweet and sour sauce

Lentil dahl (E) (P) (EC)

White bean stew with dumplings (E)

Vegan meatballs in tomato sauce (P)(EC)

Vegan lasagne made with lentils and soya mince (E) (P)

Vegan shepherds/cottage pie made with lentils and/or soya mince (P)

Vegan macaroni cheese, made with white sauce and silken tofu/soaked cashew cream sauce with vegan cheese

Mashed potato* (E), roast potatoes (E), chips (E), jacket potato, sauté potatoes, boiled potatoes, yam, sweet potatoes, plantain

Cous-cous (E), quinoa (E), rice (E), pasta (E), rice and peas (E) (P), fried rice (E)

Bread rolls, sliced bread, chapati, croutons

Vegetables boiled/steamed/roasted or fortified with vegan margarine/vegetable oil (E)

Salad items with oil-based dressing

Flapjack*(E), fruit crumbles*(E), rice pudding*(E), vegan sponges (E), powdered custard made with plant milk (E), sorbet, soya ice-cream

Rich tea, coffee biscuits, ginger biscuits, bourbon creams, oat biscuits

Dried fruit and nuts (E)(P)

Dried chickpeas or edamame beans (P)

Crisps

Fruit pots/fresh fruit

Soya yoghurts, soya dessert pots

Crackers or oat cakes with vegan cheese and pickle or hummus (E)(P)

Toast with range of spreads (see breakfast)

Flapjack* (E)

Nourishing drinks: vegan hot chocolate made with soya milk (E)(P), fruit juice, vegan milkshake powder made with soya milk (E)(P), vegan malted drinks made with soya milk (E)(P)

Drinks: water, tea, coffee with plant milk, herbal teas (without honey)

Finger foods & sandwiches

Vegan sausage rolls (P), falafel, onion bhajis, spring rolls, vegetable sticks/pitta bread/breadsticks with hummus (P)

Sandwiches/wraps: Falafel and salad, hummus and salad, pureed pea and mint, scrambled tofu and vegan mayo (EC)(P), Humus and roasted veg, vegan cheese and pickle, coronation chickpea (E)(P), lentil pate (EC), meat alternatives (P), onion bhaji and mango chutney (E)

*Ensure vegan margarine and plant-based dairy alternatives are used in recipes.

E = Higher Energy, P = Higher Protein, EC = Easy to Chew

All dietary codes are estimated and may have nutritional variations according to Trust site specifications. These foods are common examples that are suitable for vegans, however it is important to check food labels to ensure that there are no animal derived ingredients.

Some trusts may operate a no nut policy, therefore some examples from the table may not be suitable.

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Religious, Cultural, Personal and Lifestyle Considerations

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View the sections on Standard Diets, Therapeutic Diets and Specific patient groups. The following special diets are typically met by separate à la carte menus. This section will cover the following religious, cultural, personal and lifestyle considerations: 2.1 Halal 2.2 Kosher 2.3 Asian Vegetarian 2.4 Vegan Religious and Cultural Food is an important element of many religious faiths and cultural practices.

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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.

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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.

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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.

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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:

Non-oily fish include:

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:

Try to eat less saturated fat 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.
Find out how to cut 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 for a lower salt 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.

Lose weight with 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

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Start eating well with these 8 tips for healthy eating, which cover the basics of a healthy diet and good nutrition.

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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).

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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.

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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

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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.

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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.

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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?

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Discover some of the ways alcohol can affect you and feel informed and empowered to reduce your drinking.

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The 7 Components of a Successful Weight Loss Plan | SBM - Society of Behavioral Medicine

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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.

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Struggling with an eating disorder? Caring for someone who is? Beat is here to support you.

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Why Does Depression Affect Your Appetite?

Appetite changes among people with depression may have several potential causes.

Anhedonia - a core feature of depression that causes you to feel less pleasure from things you normally enjoy - can affect your appetite, says David Feifel, MD, PhD, an emeritus professor of psychiatry at the University of California in San Diego and head of Kadima Neuropsychiatry Institute. Researchers are still working to understand why people with depression experience anhedonia, according to a review published in the August 2018 issue of Current Opinion in Behavioral Sciences.

Some people tend to want to eat food that makes them feel happy and tastes good to them. (Think about how much time you might spend preparing a meal or food you really love even if you could make something else much quicker.) "People experiencing depression typically enjoy food less," says Dr. Feifel. And that can lead to less motivation to eat overall and a reduced appetite for people who experience these symptoms.

Depression is also associated with reduced executive functioning - mental skills such as working memory, attention, and problem-solving that help you get things done - according to a study published in the June 2023 issue of Psychiatry Research Communications. This, in turn, appears to affect appetite among people with depression, potentially due to fatigue and decreased motivation, the study suggests.

Appetite changes could also be a side effect of antidepressant medications, according to the U.K. National Health Service.

Why Appetite Changes in Depression Are Risky for Your Health

An increase or decrease in appetite caused by depression both carry their own health risks. "When appetite suppression is extreme, patients can suffer nutritional deficiencies," says Feifel. "This is more common in elderly people with depression, and can even become life-threatening."

In fact, depression is one of the most significant risk factors for malnutrition among elderly people, as noted in prior research.

An increased appetite can lead to weight gain, and excess weight is associated with an increased risk of developing type 2 diabetes, heart disease, and stroke, according to the American Diabetes Association.

"There is also always a concern that the appetite changes associated with prolonged depression can place a person at risk for various eating disorders, with the development of possible binging, purging, and restrictive eating behavior," adds Dr. Khan. Depression and eating disorders commonly happen together and share some risk factors, such as low self-esteem and dissatisfaction with one's appearance, according to a review published in the Journal of Eating Disorders. Eating disorders can cause serious health issues, including heart problems, gastrointestinal problems, neurological problems, and death, per the National Eating Disorders Association.

5 Ways to Curb Appetite Changes if You Have Depression

If depression has thrown off your appetite, experts have suggestions that could help you stabilize it again. Here are five expert-backed strategies for keeping appetite changes at bay:

1. Follow Your Depression Treatment Plan

"The most effective strategy is to get the underlying cause of the appetite disturbance, the depression, successfully treated," Feifel says. Once you find the right treatment for your depression, your appetite changes should lift as your depressive symptoms improve.

Helpful, evidence-based treatments for depression, per the National Alliance on Mental Illness, include:

2. Tell Your Healthcare Team About Any Appetite Changes You're Having

If you're struggling with appetite issues as a symptom of your depression, be sure to let your doctor or therapist know. This is especially important if you see a mental health professional virtually, because they may not be able to notice any significant weight loss or weight gain if they don't see you in person. Telling your provider early on can help you get the treatment you need before your appetite changes lead to serious health consequences.

3. Try Meal Prepping

Whether you struggle to eat enough or you overeat, meal prepping - planning and preparing your meals for the week in advance - may help ensure that you eat well throughout the week.

Meal prepping can reduce your odds of under- or overeating. It may be an especially helpful strategy for people with depression who may have the energy to cook over the weekend but struggle to put meals together during the work week due to symptoms like fatigue.

"Having some prepared meals frozen for you to heat up later ensures you have higher-quality food with very little fuss," Khan says. "The point is to try to make things as easy as possible for yourself and avoid overcomplicating things."

If you've never meal-prepped before, some tips for getting started, according to the Harvard T.H. Chan Public School of Health, are:

Choose a specific day of the week to plan your meals and go grocery shopping (or have groceries delivered).

On your designated meal prep day, start by preparing the foods that take the longest to cook, which can include proteins like chicken and fish.

Try to multitask while meal-prepping. For instance, if you have chicken cooking in the oven, you could cut up some vegetables in the meantime.

RELATED: Meal Planning 101: A Complete Beginner's Guide to Meal Prep
4. Consider Working With a Dietitian

It may be beneficial to work with a registered dietitian or nutritionist who can help you manage your appetite issues in a healthy way. Registered dietitians can help you set and maintain nutritional goals while being sensitive to your specific health needs, according to the Academy of Nutrition and Dietetics.

A study published in October 2019 in PLoS One showed that young adults with depressive symptoms who participated in a three-week diet intervention led by a registered dietitian experienced significant improvements in their mood compared to the control group who did not receive the intervention. Those who participated in the intervention were told to increase the amount of certain foods they ate per day, such as fruits, vegetables, and whole grains, and to limit others, such as processed meats and soft drinks.

5. Eat With Loved Ones

Try to make time to eat with your family or friends, whether at home or at a local restaurant or cafe. "Connecting with others will boost your mood and make it easier to break out of that depressed phase," Khan says.

Research backs this up. One study published in July 2022 in Nutrients showed that adults who ate with others had lower rates of depression than those who ate alone. As noted earlier, treating the root cause of your appetite changes - depression - can help your appetite improve over time.

Another plus: If you're struggling to eat, having supportive people around you while you eat can help ensure you get the nutrients you need.

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Depression's Effect on Your Appetite - Major Depression Resource Center

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If your depression has you feeling more or less hungry than normal, you're in good company. Appetite changes are a common (and manageable) symptom of depression.

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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.).

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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.

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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.

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Whole cuts of meat, such as steaks and joints, only ever have bacteria on the outside surface of the meat.

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