Hey everybody and welcome back to another blog post. You may have guessed from the title but today I am going to be talking about all of the current nutrition recommendations – specifically from the British Nutrition Foundation (BNF). I will leave a link here to the BNF website as I am going to be referring to it a lot throughout this post.
But first I want you to remember that these are only recommendations, granted they are researched based and aiming for them will most likely improve your well being but every person is different and our bodies will respond differently… perhaps some will need more, some will need less, for others these recommendations will be spot on.
Saying this, lets get into the current nutrition recommendations…
Current Nutrition Recommendations:
Consume your 5 a day of fruit and vegetables – making sure you include a good variety. Now this recommendation is relativity well known by most people, however over two thirds of the UK adult population are not meeting their 5 a day. On my Instagram (@maisfit_foodie) I have uploaded information on what counts towards your 5 a day, be sure to check it out if you need any ideas! Off the top of my head some examples include 1x medium sized banana, 1x 150 ml glass of fresh juice (i.e. orange juice), and 30 grams of dried apricots.
Consume at least two portions (1x 140 grams) of fish per week, one of which should be oily fish such as salmon, tuna in sunflower oil or mackerel. You might also be interested to know that the average total fish consumption per week for adults in the UK is 54 grams, this equates to less than one portion of fish per week and is well below the recommended two portions (i.e. 280 grams) per week.
Aim to consume roughly 30 grams of dietary fibre per day. This recommendation is important for so many reasons, if you suffer with constipation regularly this is definitely a recommendation you should make sure to try and implement on a daily basis. In case you were wondering the average intake of fibre is slowly improving, in 2016 on average the adults in the UK were only consuming around 18 grams of fibre per day, more recently this figure is approximately 20 grams of fibre per day.
Consume less than 6 grams of salt per day. This is the recommendation for adults, children have different recommendations dependent on their age. Unfortunately, you probably are not surprised that on average adults in the UK do not meet this 6 grams target, typically the average salt intake for adults in the UK is 8 grams per day. This figure does not seem terrible, however we must remember this is an average and the spectrum which it falls within is quite large.
Saturated fat intake should not exceed 11% of your total daily calorie intake. There are two main types of fat: saturated and unsaturated fats, the former being the type we need to be mindful of. In case you were wondering it is recommended that our total daily fat intake (both saturated and unsaturated fats combined) should typically not exceed 35% of your total daily calorie intake; this implies that we should try to consume more unsaturated fats (i.e. avocados and nuts etc.) and less saturated fats (i.e. fat found in cakes, biscuits, bacon, and sausages etc.).
You should try and aim to consume less than 5% of your total daily calorie intake from “free sugars”. Just for reference free sugars are defined by the World Health Organisation (WHO) as “all monosaccharides and disaccharides added to foods by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices”. The large excess of free sugars across the UK is what initially drove the sugar tax on certain products which you may of heard of.
So, there you have it, the current main nutrition recommendations and if you are interested in learning more I highly recommend visiting the British Nutrition Foundation website (which I’ve linked at the top of this post) for more detail… there is SO much useful information on there!!
I hope you have enjoyed reading this post. Where there any recommendations which I’ve mentioned that surprised you? Or did you recognise them all? Let me know in the comments below.
Finally, as always if you liked this post please like and perhaps leave a comment if you have time, it really supports my blog and it would mean so much to me. For more content from me feel free to visit my Instagram page (linked below) where I share lots more information and content!
Love, Mais x