6 British nutritionists on the new US healthy eating guidelines
The new updates to dietary advice in the US have got people talking. This is what some of our UK experts have to say…
Rhiannon Lambert, nutritionist and author Robert Hobson, nutritionist Lucy Jones, chief clinical officer, Oviva Bridget Benelam, nutrition scientist, British Nutrition Foundation Juliette Kellow, registered dietitian Gopika Chandratheva, freelance public health nutritionist Americans woke up to the mantra 'eat real food' when the US Health Department released its new set of five-yearly Dietary Guidelines for Americans this month. A rude awakening for the world’s number one fast-food nation. With the highest rates of type 2 diabetes in the developed world and a 41% obesity rate, it’s never been so important to get dietary advice right. At first glance, it looks like US Secretary of Health Robert F Kennedy Jr hit several right notes with the tagline 'better health starts on your plate'. Positives include reducing highly processed foods, cutting added sugar and eating wholegrains daily. However, the devil is in the detail, and this was the case when nutrition experts took a deeper dive into the advice. We asked top UK dietitians and nutritionists for their takeaway. Looking at the food pyramid Dietitian Lucy Jones believes the latest US food guidelines take them one step forward and two steps back. "The new guidelines have helpfully identified the high consumption of ultra-processed foods as a primary driver for the US metabolic crisis, yet they dangerously muddle the message by encouraging a surge in consumption of animal fats and red meat," she says. "By flipping the traditional food pyramid and relegating fibre-rich wholegrains to the bottom, we risk trading one chronic disease for another. You cannot effectively tackle obesity and type 2 diabetes while simultaneously promoting a dietary pattern that makes it nearly impossible for the average consumer to stay within the life-saving 10% limit for saturated fat and thus potentially drives increases in chronic heart disease risk," says Lucy. "We also need to consider the complete lack of consideration this has for food-based carbon emissions and planetary health. A missed opportunity to champion plant-based proteins," she says. Nutritionist and author Rhiannon Lambert thinks the current dietary guidelines have caused confusion. "While they now recommend two to four servings of wholegrains per day, wholegrains are depicted at the bottom of the new food pyramid. This can be misleading, as starchy foods should make up just over a third of the foods we eat. In contrast, foods high in saturated fat, such as full-fat dairy, meat and eggs, are placed alongside fruits and vegetables at the top, which misrepresents their recommended intake. The main concern is that saturated fat is over-represented, encouraging consumption of products like full-fat dairy, butter and red meat, despite research consistently linking high saturated fat intake to elevated cholesterol and increased risk of heart disease," she says. Nutritionist Gopi Chandratheva agrees that the way the foods are positioned in the pyramid gives mixed messages. "At a glance it appears to favour proportions and volumes of food groups at the top rather than a well-balanced mix of food groups that we need daily," she says. "This food pyramid lacks practical information on how the main food groups fit into a healthy diet, overlooks accessibility, affordability and sustainability." In contrast, the UK’s Eatwell Guide gives clear proportions for major food groups and many more examples of products within these groups. Starchy foods and vegetables fill much more of a healthy plate, plus we have clearer guidelines on protein as well as alternatives and the emphasis on fibre, she says. "The US dietary guidelines have missed some fundamentals including fibre and there is an emphasis on red meat and full-fat dairy, which is a concern for heart health when it comes to saturated fat consumption," she says. For this reason it’s likely to leave people more confused and fearful of foods, and is missing practical guidance on how to eat better for overall health. "As nutrition in science evolves, clarity in guidance is essential to help the public make better choices," she says. Rhiannon, too, favours visual guidance, similar to the UK’s Eatwell Guide, showing portion sizes and the importance of carbohydrate diversity could help people make informed choices without unnecessary restriction. "Greater emphasis and clarity around the recommended limit for saturated fat, set at a maximum of 10% of total intake, is essential. Without this, and following the new advice around full-fat dairy, meat and other fat sources as outlined in the guidance could lead to exceeding this limit very quickly. "Many people will not read the full dietary guidance and the food pyramid will likely become the main representation of the US dietary guidelines, so it is crucial that this information is presented clearly to help the population make informed choices," she says. Overstating the need for protein Robert Hobson believes no food system or set of national dietary guidelines is ever going to be perfect and thinks the US has taken some positive steps forward. "There’s welcome progress around reducing ultra-processed foods, cutting added sugar, encouraging whole foods, recognising the importance of gut health and acknowledging that getting enough protein matters as we age," he says. However, he believes parts of the guidance feel shaped by current food and fitness trends in the US. "The messaging is very protein-focused, it risks normalising higher protein intakes than most people actually need, fibre feels comparatively under-played. There’s also a strong emphasis on performance-style eating, which doesn’t always translate into better long-term health for the average person," he says. "The recommendation to increase protein intake needs careful interpretation as most adults in the US already meet or exceed basic protein requirements, so a broad message to eat more protein risks giving the wrong impression. "I think that for most people the issue isn’t protein quantity, it’s protein quality, balance and where that protein comes from." Robert sees moving beans, nuts and seeds into the protein category as a good step as this helps normalise plant-based proteins. "But placing strong emphasis on animal-based protein sources, including red meat and full-fat dairy, while still advising people to keep saturated fat below 10% of calories creates mixed messages. Without clear guidance on portion size and frequency, that’s difficult for many people to apply in practice," he says. He believes a more helpful public health message would be to encourage people to diversify their protein sources by shifting some intake away from red and processed meat towards beans, lentils, fish, nuts and seeds. "That approach supports protein adequacy while also improving fibre intake and overall cardiometabolic health. It looks like the meat and dairy industry have had a strong influence on this pyramid," he says. The healthy fats and salt conundrum The British Nutrition Foundation sees there are some positives in the new guidance, such as prioritising wholegrains – wholemeal breads, wholemeal pasta and porridge – that will help to increase fibre intakes, which are lower than recommended in the US and the UK, as well. The BNF sees the focus on fruit and vegetables as welcome, and in line with dietary advice from around the world. "However, beef tallow and butter are highlighted as healthy fats to cook with, which contradicts a substantial body of evidence showing that diets high in saturated fat can increase blood cholesterol and risk of cardiovascular disease," says BNF spokesperson Bridget Benelam. "Also, throughout the guidance, advice is given to season with salt if preferred. Decades of research has shown that excess consumption of salt is associated with increased risk of high blood pressure and so advice in the UK and around the world is to reduce salt intake. In the UK, its recommended adults consume no more than 6g salt a day." The issue with ultra-processed foods While the updated guidance around ultra-processed foods is well intentioned, it risks oversimplifying a much more complex issue, says Rhiannon. "During my work on The Unprocessed Plate, it became very clear that avoiding ultra-processed foods isn’t equally accessible to everyone. Time, cost, availability and energy all play a role, and for many people convenience foods are a necessary part of daily life rather than a lifestyle choice." She points out that not all ultra-processed foods are bad. "Some of these foods absolutely do have a place in a balanced diet and therefore nuance here is key. Ultra-processed foods were originally developed to improve food access and shelf life, and they continue to play a role in feeding busy families. The challenge isn’t their existence but how often they dominate the diet and what displaces them. Guidance needs to acknowledge this reality and focus on practical, achievable steps rather than simply just avoiding them," she says. What about wholegrains? In the new healthy eating model, the focus is primarily on protein-rich foods, together with vegetables and fruits, says dietitian Juliette Kellow. "These, of course, are important components of a healthy diet. But years of scientific research shows us that fibre-filled wholegrains are also a crucial part of a nutritious, balanced diet, helping to protect against health conditions such as heart disease, stroke, type 2 diabetes and colorectal (bowel) cancer," she says. Like many other health experts, she finds it frustrating that the pyramid visual places little emphasis on wholegrains. "A loaf of bread and what looks like a bowl of porridge appear at the very bottom of the pyramid, giving the impression that wholegrains should make up only a very small part of the diet. While it’s positive that wholegrains are mentioned, the visual image seems very misleading. The accompanying advice recommends 2-4 servings of wholegrains a day, but you have to wade through heaps of information to find this detail – something most people are unlikely to do," she says. Aside from the proportional misrepresentation of wholegrains, the imagery also raises a question around choice. "Apart from bread and oats, consumers are given few other examples of what wholegrains – or other fibre-rich starchy foods (potatoes are included in the veg and fruit part of the pyramid) – might look like in practice. Where are the images of wholegrain pasta, brown rice, bulgur wheat, wholegrain low-sugar fortified cereals, sweet potatoes or yams?," she says. "These foods are important sources of fibre, a nutrient we need to prioritise for our gut health but is lacking in so many people’s diets. The accompanying guidance pinpoints fermented foods such as sauerkraut, kimchi, kefir and miso as ways to support a diverse microbiome. While these foods may have a place, for most people it is far more practical and likely more effective, to support gut health by choosing well-known, commonly eaten wholegrain foods such as pasta, rice, noodles, bread and breakfast cereals. Unfortunately, this message is not clearly communicated in the new guidance," she adds. Hydration and alcohol: is this the signal to drink up? The guidance to prioritise unsweetened drinks is really sensible and well supported by the evidence, Robert observes. "Reducing sugar-sweetened drinks remains one of the clearest wins for metabolic and dental health, and in the UK their intake is big," he says. The change in alcohol advice is a bit more concerning though. "Moving away from clear numerical limits towards vague language like 'limit alcohol for better health' risks weakening an already challenging public health message. The evidence linking alcohol intake to increased risk of cancer, liver disease and cardiometabolic problems is now very strong, and clearer thresholds help people understand risk in practical terms. "While simplification has its place, alcohol is an area where clarity really matters. Looser wording may be interpreted as a softer stance, rather than reinforcing the message that drinking less or not at all is better for long-term health," he says. The tracking of alcohol units started in the UK in 1987. Advice has changed over the years and the recommendation now is that both men and women drink no more than 14 units of alcohol a week. If you regularly have 14 units a week, the advice is to spread your drinking over three or more days. What’s the takeaway? There are positive intentions within the guidance but it falls short on offering the kind of clear, accessible support that many people actually need to make changes, says Rhiannon. "For guidance to be effective it has to meet people where they are – particularly those who rely heavily on takeaways or convenience foods because of cost, time or access. Affordability is a significant barrier. In many settings foods perceived as healthier can be more expensive, which means advice needs to focus on realistic, low-cost options rather than ideal scenarios," she says. Rhiannon, like other dietitians and nutritionists in the UK, points to practical resources such as simple portion visuals, affordable recipe ideas and basic cooking guidance for quick, everyday meals, which would be far more helpful than broad recommendations alone. "Supporting people to build meals around accessible staples like tinned beans, pulses, frozen vegetables or wholegrains can make a meaningful difference without increasing food pressure," she says. It’s also important to recognise that not all processed foods are inherently bad. "Fortified and convenient options, such as tinned vegetables or beans, can play a valuable role when fresh foods aren’t always practical. Clearer guidance that distinguishes between different types of processed foods and focuses on balance and adding in rather than avoidance, would help people make more informed, realistic choices," she says. Read more... What is a balanced diet? What is a balanced diet for women? 6 nutritionist-approved snacks What is the dopamine diet/dopamine diet What is a low-GI diet? What is diabetes? All our healthy recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Nutritionists predict 2026’s biggest healthy eating trends. And they’re SO much easier than you thought!
Forget expensive ‘superfoods’ and restrictive celebrity diets, next year will all be about ‘low-lift’ nutrition – easy and effortless with real health benefits. Read on to get a head start…
Our experts: Priya Tew, specialist dietitian from Dietitian UK and author of The complete low-FODMAP Diet Plan book Amanda Ursell, registered dietitian Ian Marber, nutritional therapist Jennifer Low, dietitian Lucy Jones, chief clinical officer, Oviva Bridget Benelam, nutrition scientist, British Nutrition Foundation Juliette Kellow, registered dietitian 2026 promises to be all about ‘low-lift’ nutrition – easy and effortless with real health benefits. Find out what leading nutritionists believe the new year will hold for our health... Discover our full range of health guides, whether it's intuitive eating, diet and lifestyle tips to help manage stress, or diet tips and foods that help you sleep. “Fibre is going to be in the spotlight” Priya Tew, specialist dietitian from Dietitian UK and author of The Complete Low-FODMAP Diet Plan The biggest nutrition buzzword in 2025 has been gut health and the cornerstone of a healthy gut is dietary fibre, says Priya. “In 2026 I think we can expect the focus to move away from protein to fibre. Fibre has notoriously been one of the least sexy of nutrients, so it is great it gets its moment in the spotlight,” she adds. A 2019 analysis in The Lancet confirmed that higher fibre intake dramatically reduces the risk of serious illnesses like heart disease, type 2 diabetes and certain cancers. “Fibre acts like a prebiotic, feeding the beneficial bacteria in your gut. This process aids in lowering ‘bad’ LDL cholesterol, stabilising blood sugar and helping our bowels stay regular,” says Priya. “It really is a nutrient your body needs and many of us are dramatically undereating it.” The daily recommended amount is around 30g a day, however, it is important to increase your fibre in step-by-step increments. “Too large an increase in one go can lead to bloating, constipation and pain,” she says. Priya recommends that you increase your intake with easy, meal-by-meal swaps: Morning boost: stir chia seeds or ground flaxseed into your morning smoothie or oatmeal. Lunch upgrade: swap refined grains for a half-cup serving of lentils, black beans or quinoa. Dinner hack: load your plate with non-starchy vegetables like broccoli, spinach or asparagus plus a wholegrain. “Better no- and low-alcohol drinks will end ‘sober shaming’” Amanda Ursell, registered dietitian “There’s a shift towards removing the stigma attached to not drinking alcohol, known as sober shaming, and I think non-alcoholic drinks will become even more popular in 2026,” says Amanda. The number of people doing the Dry January® challenge is going to hit an all-time high of 15.5 million in 2026, and the number of low and non-alcoholic drinks is surging to meet demand. “The drinks industry has responded well to the challenge and we’ve got so many better-tasting and better-looking alcohol-free options than ever before,” claims Amanda. “In Kent, where I live, there is a drive to promote alcohol-free drinks in pubs, where I've seen messaging on websites like 'No Alcohol, No Problem'. More pubs are offering low-alcohol (no-lo) options,” she says. “We are seeing more good quality alternatives to beers, gins and ciders,” says Amanda. For example, there’s cider that’s medium-sweet, plus an ever expanding range of good lager options such as Lucky Saint, Small Beers and Days. The range of still and sparkling wines also continues to rise, too, with most supermarkets carrying several options. Non-alcoholic drinks popular for their aromatics are now moving from niche to mainstream. These include Mother Root, a cider vinegar based switchel marketed as a feel-good aperitif with gut health benefits, and the botanical alcohol-free Botivo. The health benefits of going alcohol-free are well documented and include better sleep, more energy. lower anxiety and blood pressure and a slimmer waistline. “Younger people are already setting an example with 59 per cent of Gen Z-ers in Britain over the age of 18 claiming to have not drunk alcohol in the previous 12 months,” she says. “It’s 55-64 age group who are the most likely to drink more than 14 units each week,” she says. As we get older it gets harder to metabolise alcohol, so we feel the effects more. Find more about alcohol units and download an alcohol tracker via DrinkAware. “Choose greens for your prostate health” Ian Marber, nutritional therapist With prostate cancer diagnoses continuing to rise in the UK, according to Cancer Research UK, it’s important to look at preventative measures. Ian sees cruciferous vegetables – that’s cauliflower, cress, broccoli, brussels sprouts, cabbage and kale – as a nutritional positive in 2026 for men looking to lower their risk. The health benefits of these vegetables are well known, but they have an established link to some forms of cancer, notably prostate cancer, says Ian. “The benefits come from indole-3 carbinol and sulforaphane, natural plant chemicals that in part contribute to that strong, distinctive flavour of the vegetables,” he says. “The most cited research comes from the Journal of Nutrition published in 2004, and suggests that increased intake of these phytonutrients not only inhibits the spread of prostate cancer in its early stages but also reduces the risk of contracting aggressive forms of the disease in the first place,” he says. The best way to get the maximum nutritional benefits is to steam green veg rather than boil, roast cauliflower or broccoli and by adding greens to stir-fries or thinly sliced raw cabbage to slaws. Get started with these broccoli and cauliflower recipes. “Trusting your body, not your tracker” Jennifer Low, dietitian In 2026 Jennifer says we’ll be turning away from the tech – great news for all of us who find calorie-tracking or entering your lunch choices into your app a major bind. “These trackers are proved time and again to be inaccurate. They can drive anxiety, create food rules and mean that we stop listening to the innate wisdom of our body,” she says. Listening to what’s happening inside our body is called interoception. “One study found that greater interoception, especially awareness of hunger and fullness, meant that there were lower levels of disordered eating behaviours,” Jennifer explains. “Instead of relying on external measures to tell us when to eat, what to eat and how much to exercise, my hope is that we start to listen to what is going on inside. Our bodies are capable of making sensible choices – most of us are just too busy, stressed and distracted to listen. Slowing down, being mindful and allowing time are key to having a healthy body and mind.” “It’s going to be the year of the bean” Lucy Jones, chief clinical officer, Oviva (the weight-loss app partnered with the NHS) “I'm going to call it, 2026 will be the year of the bean,” Lucy claims. Why? Beans are a solution to so many of the emerging diet trends including protein-first, plant-based, sustainable (lower carbon footprint), high-fibre (gut health) and anti-UPF. Not to mention budget-friendly in an increasingly cost-pressured world. Every 50g of beans/legumes you eat daily is associated with a six per cent lower all-cause mortality risk, which is incredible, says Jones. “There are now large campaigns aimed at increasing bean consumption such as the Bang In Some Beans movement with the ambition to double UK bean consumption by 2028. It is being supported by major supermarkets and has some fantastic health facts,” she says. Diets that are low in beans are associated with up to 9,000 premature deaths in the UK each year. However, two thirds of the UK population eat less than one portion of beans per week. Currently half of children’s bean intake and over a third of adult’s total bean intake in the UK comes from baked beans, so there’s huge potential to diversify the beans we are eating. As 95 per cent of the beans we buy are eaten at home, the campaign is calling on restaurants and cafes to offer more menu options using beans. What are the positives? Beans are a lot cheaper than other meat alternatives – they cost on average 4.5 times less – plus one 400g can of baked beans contains half of the daily 30g fibre target. Beans have a lower carbon footprint that other sources of protein, but consumption needs to be seven times higher to align with the Planetary Health Diet, says Jones. To avoid ‘bean belly’ or bloating, Jones says you should get into the habit of rinsing canned beans before you use them as this removes some fermentable carbs and sodium. Start by small servings of 2-3 tbsp and build up your bean intake over 2-3 weeks. “A focus on nutrient-rich choices for weight-loss jab users” Bridget Benelam, nutrition scientist, British Nutrition Foundation Weight-loss drugs can be effective when it comes to dropping pound, controlling type 2 diabetes and improving quality of life, but they may result in diet and nutrient deficiencies if we’re not eating healthily, says Bridget. “Long-term health could be affected if healthy eating and lifestyle changes aren’t addressed when taking these medications,” she says. “Eating foods that are rich in the nutrients we need relative to their calorie content is going to be key in 2026,” she says. When your appetite is reduced, eating foods that meet your nutrient needs is vital. Look to include nutrient-dense foods like these into your diet: Lean protein such as chicken, beans, fish and seafood or tofu, which provide micronutrients such as selenium, zinc and iodine Wholegrains, which provide fibre, B vitamins and iron; Dairy foods that contain calcium, iodine and vitamin B12 (or fortified alternatives) Green leafy vegetables that provide folate, vitamin C and vitamin A. “Making nutrient-dense foods the cornerstone of your diet can ensure that health and wellbeing are supported alongside weight loss. The British Nutrition Foundation will be releasing a meal planner in the New Year to illustrate how to put nutrient dense eating into practice,” says Bridget. “A shift to natural plant-based products” Juliette Kellow, registered dietitian “As the desire to remove ultra-processed foods (UPFs) from our diet grows, we’re going to see a move away from products created to imitate meat to more natural alternatives,” says Kellow. “Some plant-based burgers that are designed to look and taste like meat can contain a high percentage of processed ingredients, which many people want to cut down on,” she says. “As a result, I think we’ll see a shift away from buying plant-based burgers or sausages that mimic meat towards getting protein from more natural ingredients like beans, chickpeas, lentils, seeds and nuts.” It’s important not to fear plant alternatives that come under the UPF umbrella though, she advises. "Tofu and Quorn are considered processed foods, but these are still good choices as they provide protein, are low in fat and fit into a healthy diet, especially if they’re served with wholegrains and vegetables." Meanwhile, if you’re swapping meat for vegetables, Kellow says it’s important to look at the bigger picture. "If you choose a cauliflower steak as a meat alternative, it will count towards your five-a-day but it won’t provide much protein, so it’s important to serve it with a soya-based dip and sprinkled with nuts or seeds to up the protein content." When you’re buying plant-based foods, always check labels, too, she says. "A long ingredients list doesn’t necessarily mean a food is bad for you. Take soya milk, for example. It may have more than five ingredients but many of these are nutrients added to fortify the product, such as vitamin D, calcium and vitamin B12." Kellow says to prioritise looking at the nutrition over the ingredients. "The products to leave on the shelf are those high in saturated fats, added sugars and salt. Also beware of plant-based products containing coconut oil, as these will likely be high in saturated fats," she says. Further reading: Why your ‘mouth microbiome’ is the new ‘gut health’ What is intuitive eating? A balanced diet for women A balanced diet for men All our healthy recipe collections More health & nutrition tips All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
15 surprisingly simple eating habits that help with weight loss
Discover how to lose weight healthily and naturally with these easy, achievable diet tips
Looking to try an extreme diet to lose weight? Think again, as around 90% of people who lose weight following restrictive eating plans put it back on within years, research shows. "Instead of overhauling your whole diet, think about what you can add into your existing dietary pattern instead," advises eating disorder nutritionist Jennifer Low. "We can’t change habits of a lifetime overnight," she says. "But by making small daily changes to your diet and eating patterns you can lose weight and keep it off." Read on to find out more. 15 tips for healthy weight loss Stop eating before you’re full Follow the eating habits of people from the Blue Zones, regions around the world known for healthy weight management and longevity. More people, especially women, in the Blue Zone of Okinawa, Japan, live to 100 than anywhere else in the world. This is mainly down to eating a plant-based diet and restricting calories. They follow the Confucian wisdom of hara hachi bu – where you stop eating when you feel 80 per cent full – not 100 per cent full or fit to burst. Studies show this helps maintain a healthy weight over the years and is one of the reasons that they live to a healthy old age. Follow the 80:20 rule Sticking to rigid diet rules leaves little leeway for treats, says Low. It’s better to follow the 80:20 split of healthy eating to treats. "It’s easy, in that you make 80% of your diet as nutrient dense as possible, and then allow for 20% to be less nutrient dense, just for “fun”," she says. "This allows flexibility and balance in your life, and a life where your diet is not controlling you, meaning you can join in." Calorie curfew That old adage breakfast like a king, lunch like a prince and dine like a pauper is better for our health. Studies show skipping breakfast is linked to weight gain and obesity. The time of the day you eat has much more effect on your weight than how many calories you consume, another study found. Commenting on her findings, Professor Daniela Jakubowicz said: "Our body metabolism changes throughout the day. A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening." Weigh it up Even when making healthy choices, you still need to watch portion control. Get into the habit of weighing oats for breakfast porridge and chicken portions for suppers. A grilled 100g chicken breast contains around 150 calories, but you’ll eat double the calories if it’s 200g. Eat an extra 500 calories a day and you’ll gain 1lb a week. Mindful mealtimes Pacing yourself at the dinner table can help with weight loss, research shows. Follow the mantra slow down, chew more and take breaks between bites as it gives your body time to sync the hunger signals between your stomach and brain. This signalling that you’re full can take 15 minutes, so it helps to pace yourself. A calming environment, such as listening to soothing music, can also help us relax and slow down. Eat more and lose weight Volume eating is where you replace high fat, high carb foods with more low-calorie, high-fibre plant-based foods. It works as you’ll feel fuller for longer. Start at breakfast by serving 40 blueberries or 7 strawberries to porridge (both one of your 5-a-day). A 30g portion of oats and 200ml skimmed milk with a portion of berries is just 200 calories. At supper, opt for lean meat or fish with generous servings of vegetables and whole grains. Be strategic when eating out Avoid filling up on bread and grissini which can add an unnecessary 300-400 calories as soon as you sit down. Ask for water to sip, so you’re not drinking your calories before you eat a mouthful. Share the calories by sharing a starter and go easy on the dressings. Nutritional information on the menu is helpful. Great to have a burger and fries as long as you don't follow it with a calorie-laden sticky toffee pud. Invest in an air fryer These counter top ‘cookers’ help you cut fat when ‘frying’ vegetables or making chips. You only need 1 tbsp of oil to cook 1kg chips in an air fryer. A 250g portion of chips in a traditional deep fryer has 900 calories and 50g fat compared to 140 calories and just over 3g fat in an air fryer. Check out this easy recipe for air-fried chips. Why size matters That 60g grab bag of crisps is double the size of the standard size and naturally has double the calories. Beware that ready meals have also doubled in size and individual chicken pies are now 40% bigger compared to the 1990s, according to research by the British Heart Foundation. Portion distortion has crept up over the last 20 years and larger sized ready meals are now the norm. Sit down to eat In her book How to Live to 101, Dr Dawn Harper says the one tip she gives to patients is not to eat standing up. That’s because the food you eat when you do this tends to be snacks or nibbles. "It is thought that people who graze underestimate their daily calorie intake by between 500-1,000 calories," she says. Beware influencers Not the ones on Instagram but your partner, friends or workmates who tempt you with chocolates, cakes, takeaways and drinks. Your partner can be the fast track to unwanted calories, one study found. In fact, couples who move in together gain about twice as much weight in the first four years as do couples in the first four years of marriage compared to singles. If your partner is keen on ordering a Deliveroo, persuade them to help you cook one of these healthier takeaways. Keep to a timetable Having three meals at set times during the day helps you stay slim as it sets regular patterns and helps cut snacking. One study showed that people who ate at planned times had more success at weight loss. Eating regularly was more effective than drastically cutting the calories of meals, it found. The study concluded that because restricting calories in the long term is hard, eating regular meals could be a crucial way to lose weight in the long run. Healthier swaps Too much sugar in our diets adds calories and little nutrition. The maximum daily free sugar intake for adults is 30g or 7 teaspoons a day. Make changes every meal-time and you’ll significantly cut your calorie intake. The NHS says just one or two everyday swaps can really make a difference – but the more you make the better. Find simple sugar swaps for your family. Drink more water Rather than hydrating, sugary drinks have the opposite effect. Once you know the benefits of drinking water, you’ll be keen to drink more. These include: acting as an appetite suppressant, boosting your metabolism, energising muscles and helping maintain healthy blood pressure levels. Dr Dawn Harper also says beware of empty calories in alcohol, which have no nutritional value. A 125ml glass of wine alone contains 105 calories. Find out more about calories and health risks of drinking too much alcohol at Drinkaware. Batch cook Cooking at home is associated with eating better quality food, consuming less calories and ordering less fast food, research shows. If you don’t want to cook every night, try batch cooking. Nutritionist Madeleine Shaw is a big fan as it saves money and helps with eating more healthily. "Planning ahead makes such a difference. I sit down on a Saturday and plan out the week and do a weekly shop. Having a plan does take a little time, but saves you so much time during the week," she says. By making some of these manageable, healthy changes you’re much more likely to keep your weight in check over the long-term. Evidence shows restricting calories and dropping whole food groups isn’t sustainable long term and can be bad for your health, as they can lead to disordered eating, nutritional deficiencies and gaining more weight in the long run. Now try... Healthy recipes for weight loss 10 ways to cut down on sugar Why eat 30 plants a week? High-fibre recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
How to lose weight by eating more: the science behind volume eating
Imagine a diet where you eat more but still lose weight. We explore how volume eating works, plus its benefits and downsides
An antidote to crash diets is not a pipe dream but a plan known as volume eating or the Volumetrics diet, created by Dr Barbara Rolls. It’s a simple concept where it doesn’t matter how much you eat as long as you choose from a pool of nutritious, high-fibre, low-calorie foods. What is volume eating? Volume eating works on the principle that calories aren’t created equal and that certain high-volume foods are lower in calories. What you need to know is that: The size of a food doesn’t determine its calorie content. For example, a single Ferrero Rocher chocolate has 72-75 calories, while a baked medium-sized sweet potato has 86 calories. Our bodies need three macronutrients to function: carbohydrates, protein and fat, but they vary in calorie content. A gram of protein has 4 calories, a gram of carbohydrate has 4 calories and a gram of fat has 9 calories. Put fat and sugar (carbs) together as is the case in many ultra-processed foods and snacks and the calories soon mount up. Volumetrics is an easy plan to follow as it divides foods into four main groups, relating to their volume and calories. You can eat abundantly from group 1, moderately from group 2 and 3 and mindfully from group 4. In this way, volumetrics frees you from calorie counting. Group 1: eat freely from the following high-fibre, high-water content, low-calorie foods. Greens such as cabbage, kale, spinach, broccoli and cauliflower Salad vegetables such as lettuce, celery, lettuce and cucumbers Fruits such as berries and citrus including oranges, grapefruit, lemon Vegetable soups and stews Group 2: eat moderately from this list of medium- to high-fibre, high-water content and medium to higher sugar foods. Root vegetables, such as sweet potatoes, beetroot and carrot Yogurt and milk Lean protein such as skinless chicken Wholegrains such as brown rice Lentils Group 3: eat these foods in smaller amounts as they’re higher in fat and calories. Cheese Oily fish such as salmon White bread and pasta Group 4: limit these foods because they’re high in fat, sugar and calories. Butter and oils Ultra-processed foods such as ready meals High-fat snacks such as crisps and carbs such as chips Sweets and desserts Fatty cuts of meats Honey, maple syrup, sugar Nuts and seeds that are high in oil and salt Is volume eating a calorie-controlled diet? Volumetrics is easy to follow as you base meals around plant-based foods so can eat more without having to worry about measuring portion sizes and counting calories. If this freer style of diet wouldn’t work for you, it’s best to use a comprehensive online calorie tracker instead such as Nutracheck. What are the benefits of volume eating? Volume eating works because of the very bulky nature of vegetables and fruits, which helps us feel fuller for longer, research has shown. Naturally, when you feel full, you’re less likely to give into cravings. High-fibre eating is currently trending as 'fibremaxxing' on TikTok as a healthy diet, especially among young people, an age bracket experiencing a rise in colon cancer. Consultant endocrinologist Professor Thomas Barber has researched dietary fibre and is happy to see it hitting the headlines for all the positive reasons. "Benefits include a healthy digestive system, which lowers the risk of cancers such as bowel cancer and heart disease. As well as helping with weight loss, high-fibre foods contain essential vitamins and minerals that improve general health and immunity," he says. If, like, me you’re prone to grabbing a meal deal – sandwich, crisps and a soft drink – on a busy day, it helps to have a plan B that is a healthy, filling recipe you can batch cook. I’ve been making the high-volume, high-fibre Jennifer Aniston salad that went viral on TikTok. Deliciously Ella makes a similar version, but includes a higher-calorie dressing. I base mine on Aniston’s original: roasted veg, fresh salad ingredients, chickpeas and higher-protein grains such as bulgur wheat and quinoa. Like her, I sprinkle over a few nuts, fresh herbs and add a drizzle of olive oil and fresh lemon juice. Dietitian Jennifer Low, who runs JL Nutrition Clinic, says this dish works because as well as being high in fibre, it’s a balanced meal and has all the major food groups. "Dietary fibre comes from plants and it’s great at keeping you feeling full as it’s digested slowly. It helps keep our gut and bowel healthy by feeding the good bacteria, and contributes to heart health,’ she says. ‘It also affects the hormones that control our hunger and fullness signals and helps us lose weight as trials have shown," says Low. Yet 90% of adults in the UK currently don’t meet the recommended 30g fibre a day. "Making simple swaps and additions can boost your fibre intake," says Low. ‘You can do this by adding more vegetables to your meals – fresh, frozen and tinned all count – and switching to wholegrain bread and grains and eating nuts.’ Read more about fibre here. Aiming to eat the recommended 30 types of plant foods a week is a great way to challenge yourself to increase the variety of fruit and veg in your diet. Plus, it’s important to factor in some protein, whether that’s lean chicken, fish, tofu or slice of feta, plus a serving of wholegrain carbs. "Having a balanced meal means you’re more likely to feel satisfied," says Low. What are the downsides to volume eating? High-volume eating puts some healthy ingredients into group 4. "Nuts are a great source of fibre, protein and micronutrients, and are certainly not something that we need to cut out of our diets," says Low. "Of course, watch the portion sizes, and choose unsalted versions most of the time," she says. Over focusing on plant-based foods means we could miss out on essential nutrients. "Fish and meat provide iron, healthy omega-3 fats, zinc and B12. Removing these completely from your diet means you need to get these vital micronutrients from other sources," says Low. "As with any diet, it is really small sustainable changes that make a difference over time. Keeping your diet balanced is the most important part. By all means add more nutrient-dense foods, but don’t do it at the expense of the other food groups," she says. Your volume eating takeaway Apart from the positive weight loss associated with eating healthy high-volume foods, following this way of eating helps us hit the daily 5-a-day fruit and vegetable 30g fibre targets. This helps our digestive and heart health, boosts immunity and lowers the risk of certain cancers. However, it’s essential to include healthy protein, some carbs and fat to meet our daily nutrient and energy needs. Over-focusing on certain foods can also lead to disordered eating, so it’s important to maintain a balanced diet with an adequate calorie intake. Now try... How to meet your five-a-day Check out the healthiest vegetables you need in your diet Your top 21 healthiest wholegrains, from amaranth to wild rice Salad recipes to help you get started Recipes to expand your vegetarian repertoire All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Calling all serial dieters: the crash and crave cycle is probably stopping your weight loss
Find out why restrictive diets, like Atkins and keto, will only have you craving sugar, carbs and more. Plus, find out the best way to lose weight and keep it off
There’s no shortage of 'quick-fix’ or ‘miracle’ diets that claim to shift impressive amounts of weight in no time. Given that gwe’re facing a global obesity crisis – one in three of us are currently overweight – it’s easy to see why these short, sharp solutions are so appealing and that we keep falling for them, again and again. Over a lifetime, the average person in the UK will go on 126 diets, a poll has shown. That's a depressing thought! But it's no wonder, with the increasingly long list of fad diets to keep us hooked. Stretching right back to the SlimFast meal replacements of the 1970s. Later came the restrictive no-carb Atkins Diet and the high-protein, grains, nuts and seeds Paleo Diet. Note the capital D, which means these diets are licensed businesses. In 2024, the weight loss industry in the US was estimated to be worth around $72m, so there's certainly a money incentive for these companies. Coverage and ‘success’ stories in magazines and across social media leads us to believe these magic-bullet diets do actually work. Do fad diets work? Fad diets can deliver weight loss in the short term, but this is often down to losing lean muscle and fluid loss instead of body fat. It’s sustaining the loss which is the issue, says the British Dietetic Association (BDA). These diets can’t be followed long term as many people can’t stick with the rigid rules and limits. "Quick fix diets also tend to focus on appearance driven results, rather than your long-term health and wellbeing", says dietitian Jennifer Low, who specialises in disordered eating at her clinic. "They fail not because you lack willpower, but because they are set up to fail." What is the problem with dieting? Crash diets are the gateway to yo-yo dieting, says behavioural change expert Sandra Roycroft-Davis. ‘People restrict, lose weight quickly, then regain — often more than they lost. Each cycle chips away at self-esteem and contributes to mental fatigue.’ ‘Your mind sees restriction as a threat and retaliates with cravings, hunger, and emotional eating. It becomes a battle and one that willpower alone can’t win,’ she says. TV presenter and author Dr Dawn Harper is not against a restrictive to kick start weight loss, especially if you have a health issue. "Doctors often recommend a calorie restrictive diet for health reasons" she says. "If you have raised blood glucose and are prediabetic, for example, shifting weight can prevent you developing type 2 diabetes and its associated risks, such as heart disease and stroke. Following a lower calorie diet, such as The Fast 800 Programme by the late Dr Michael Mosley, or one of the other intermittent fasting diets, has been shown to put type 2 diabetes into remission." Under supervision, the ketogenic diet can help people with epilepsy who don’t respond to anti-seizure medication. It also has benefits such as lowering your heart disease risk. On the down side, there are side effects known as the ‘keto flu’ which can temporarily cause bad breath, headaches, dizziness and fatigue. "If you do follow a fad diet to kick start your health journey, it’s best to return to a balanced style of eating. That doesn’t mean bringing back every processed food or refined carbohydrate on a daily basis, but it’s important you include nourishing foods, like plants and wholegrains." Dr Harper highlights that modern eating predisposes us to weight gain, but "nothing beats sticking to a well balanced diet for a long, healthy life." In her book Live Well to 101, she provides plenty of practical lifestyle advice and achievable changes. ‘It can be as simple as structuring your plate so that the protein is the side dish and vegetables form the main part of the meal.’ What is the crash and crave cycle? By drastically cutting calories or food groups we start to crave the foods we’re missing. ‘When you cut out foods containing sugar for example, you will want it more," says Low. ‘And because you think it’s 'bad', once you give in to the craving you will end up eating lots of it." When people lose weight, they may attribute it to avoiding specific foods, like sugar or carbs. However, by focusing on including nutrient dense foods, you will live a healthy life that's free from the constraints of food rules and, no doubt, notice improved mental health. It's important to know that on an extreme diet your body thinks it’s being starved, so your metabolism slows down to redress the deficit, which in turn reduces the rate you burn calories and your weight loss stalls. "I’ve tried several fad diets over the years to shift holiday or Christmas weight. After two weeks on the South Beach Diet I nearly passed out with dizziness on the way to a meeting in Central London. I was forced to quit the diet and quickly craved the carbs I’d cut out. Of course, any weight lost went straight back on. Research shows all diets can help you lose weight, it’s finding the one that works for you. My experience following the 5:2 Diet was more successful, as eating less on two days a week is much less restrictive. I lost the weight gradually and kept it off, and began building healthier meals with vegetables, wholegrains, lean meat and plant-based proteins. The main downside was fantasising about what to have for breakfast at the end of a fasting day. So, what is the best way to lose weight? Health experts generally agree the best way to lose weight is gradually, by following a healthy eating plan combined with adequate exercise. This means cutting around 500 calories a day from the recommended calorie daily intake of around 2,000 calories for women and 2,500 for men. Factor in the government’s recommended 150 minutes of exercise a week, including cardio such as running, cycling or swimming for fat burning, and you could lose 1-2lb a week. You’ll find advice about healthy eating on the NHS website, including how to get started. ‘Successful weight loss is about making small lifestyle changes that you can see yourself sticking to next week, next month and next year,’ says Dr Harper. ‘I have often said that there is no such thing as a bad food, but there are plenty of bad diets. A small piece of chocolate, as an occasional treat, is not going to make you fat, but a whole bar every day probably will,’ she says. It’s important to remember that we’re all human, says Dr Harper. ‘We will have days when we break our healthy regime, but it’s important not to let that one day lead to throwing in the towel and undoing all the good you’ve achieved. ‘Just see it as a blip, pick yourself up and get back on the wagon,’ she says. Roycroft-Davis has seen the damaging effects of crash dieting. ‘The weight loss industry is full of promises, but many are built on quick fixes that leave people stuck in a cycle of self-blame, restriction and rebound,’ she says. So, she created Slimpod, a programme rooted in behavioural science, to help people change their habits around food. ‘Instead of relying on rules, willpower, or calorie counting, we help people create lasting change by changing habits from the inside out, which results in a natural shift without guilt or obsession." Now try... 50 ways to lose weight How to start a well-balanced healthy eating plan Read our round-up of popular diets, including the 5:2 and Atkins Find out more about healthy weight-loss Try our ketogenic recipes All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How to stock your kitchen to help ease menopause symptoms
Discover the best foods to help combat menopause symptoms, including hot flushes. Plus find out how to prevent menopause weight gain and which supplements to take
What happens to women during the menopause? Menopause marks the end of a woman’s reproductive years and for 80 per cent of women this life phase ushers in an emotional and physical rollercoaster of issues. For a minority of women, it is an eureka moment, a good riddance to monthly periods, but the majority experience unpleasant symptoms. Top of the list are hot flushes, followed by night sweats, insomnia, vaginal dryness, mood disorders, weight gain and low libido. It will come as no surprise that studies show women are more prone to depression during this time, especially the 25% who suffer debilitating symptoms. Symptoms last for around two years, but can last for seven or more, according to the British Menopause Society. Symptoms start during the perimenopause – the run-up to menopause. Around the age of 46, a woman’s sex hormones, oestrogen and progesterone, start to decline. This makes periods less regular, followed by longer gaps in between until they stop completely as the ovaries no longer release eggs. When a woman reaches menopause – on average 51 in the UK and 52 in the US – it means she hasn’t had a period for 12 consecutive months. The drop in sex hormones has huge repercussions as women have oestrogen receptors all around the body. This can cause inflammation that impacts the gut, dryness and thinning of the skin, dry eyes and stiff joints. One other noticeable change is the way fat starts to accumulate around tums rather than on bums, hips and thighs. This belly fat includes a deeper layer of chemically active visceral fat, which puts menopausal women more at risk of serious health conditions such as certain cancers, type 2 diabetes, high cholesterol and high blood pressure. Addressing this weight gain and eating healthily can lower these risks. Even if you are managing menopause symptoms using HRT, women should still follow a healthy diet, advises the British Dietetic Association (BDA). Read on to find out the clever food switches that can help to ease symptoms, trim your waistline and lower long-term health risks. How to eat for menopause Keep your weight in check Around 50% of women put on 10kg from perimenopause to the time they reach menopause, according to the SWAN Study (Study of Women’s Health Across the Nation) in the US. This is partly due to a 10% drop in metabolism, which is also linked to muscle loss. Excess weight not only makes hot flushes and night sweats worse but can cause joint pain and increase the risk of breast and colorectal cancer, says the BDA. What goes up, can come down. To address weight gain, start by keeping an honest food and activity diary for a week, says dietitian Jennifer Low. Evidence shows people who keep food diaries lose twice as much weight as those who don’t. A survey by the Office of National Statistics (ONS) estimated women miscalculate their calorie intake by 1,000 calories. “Working with a dietitian can help you uncover diet blackspots in an objective way,” says Jennifer. A dietitian can also help you pull together a realistic healthy eating plan. “Around the menopause, it’s best to accept our bodies as they are and acknowledge that they shouldn’t look like they did when we were 20”, says Jennifer. “To stay healthy through menopause, it can be helpful to embrace the change and stop fighting it. We also need to stop feeling guilty and labelling foods as good and bad,” she says. If this sounds like something you might need help with, Jennifer offers a free online masterclass that covers your relationship with food and your body. Follow the Mediterranean diet for healthy weight loss Fad diets promise fast results but they’re rarely nutritionally balanced, have minimal scientific backing and don’t work in the long term. Experts agree it’s better to follow a diet that focuses on fibre-rich wholegrains, vegetables, fruits, lean protein nuts and seeds, as well as eating to healthy portion sizes. The diet that ticks these boxes and is considered the gold standard by health experts is the Mediterranean diet. It can help with menopause health issues such as weight loss and lowering blood pressure and cholesterol. Jennifer says: “It provides you with all the nutrients you need and we know it is good for heart health, which becomes increasingly important as we age, as our risk of cardiovascular issues increases through the menopause.” The Mediterranean diet focuses on fresh vegetables, fruit, wholegrains, unsaturated fats such as olive oil, nuts and seeds. No food groups are cut out, but eating red meat, dairy, refined food and treats are limited. Check out these Mediterranean-style recipes to get started. Top up your Vitamin D “This vitamin is crucial for bone and muscle health as it helps the body absorb calcium,” says dietitian Gaynor Bussell, who writes for The Menopause Exchange. The decline of oestrogen during menopause reduces bone density and increases the risk of fractures and osteoporosis. Our bodies make Vitamin D when sunlight hits our skin but this is a challenge from October to March in the UK. During this time the NHS recommends taking a vitamin D supplement (10mcg dose daily) that’s safe and inexpensive. Vitamin D is only found in a limited number of foods. Good sources are eggs, oily fish such as salmon, sardines, mushrooms and fortified breakfast cereals. Vitamin D can also help with boosting your mood and improving your sleep. Keep an eye on calcium “Calcium plays a big part in bone health. Women with good bone density need 700mg calcium per day, while women with osteopenia and osteoporosis need 1200mg”, says Gaynor. Dairy foods are good sources and two-three servings daily provide adequate levels. Single servings include 200ml milk, a small pot of plain yogurt, a matchbox size piece of cheese, a milk-based dessert or custard. Find more about calcium-rich foods. As well as your diet, weight-bearing exercise, such as walking, dancing and weight training, will help to offset osteoporosis during the menopause. Pick protein for energy Protein gives us energy and maintains muscle strength. It also keeps us feeling full for longer, so it stops us snacking and overeating. The recommended intake is 45g, which is easily achievable. Good sources include chicken breast, grilled salmon and boiled eggs. Good plant-based sources of protein include tofu, beans, lentils and chickpeas. Choose your carbs carefully “There’s no need to cut out carbs as they fuel our bodies and should make up a third of our daily diet,” says the British Nutrition Foundation. “They’re a good source of fibre, vitamins and minerals, and not a calorie disaster if you keep to healthy portion sizes – 45g for a portion of porridge oats and 75g for pasta and rice. Wholegrain versions of bread, pasta and rice have a lower glycaemic index (GI) than white starchy foods. This means they release energy slowly and keep blood sugar levels stable, which helps reduce food cravings.” Phytoestrogens to fight symptoms Naturally found in certain plants, phytoestrogens can have the same, if weaker, effect as oestrogen in your body. Good sources are soya, tempeh and miso. They can help with hot flushes and reduce the risk of cardiovascular disease. In Asia, where soy products are a staple food, the average daily intake of phytoestrogens or isoflavones is between 15 and 50mg. In the West, the average amount is only around 2mg per day, which is not sufficient to be effective. Eating more tofu is a good place to start. Go nuts “As well as contributing protein to maintain muscle mass, nuts and seeds contain unsaturated good fats which support a healthy heart, as well as heart-friendly fibre,” says Jennifer. “Keep to 30g portions (175 calories) as the calories quickly mount up.” Research shows walnuts are a star choice for menopausal women as they help manage cholesterol, inflammation and blood pressure. Read more about their health benefits. Foods to avoid Ultra-processed foods are convenient but low in nutrition and fibre, as well as being high in saturated fat and calories. “They’re bad news for your waistline and for heart health,” says the British Heart Foundation. “Don’t overdo it on the ham, sausages, instant soups, crisps, biscuits and cakes. As well as most packaged foods with a long list of ingredients, including additives, emulsifiers, saturated fats and salt." Alcohol makes flushes and night sweats worse, so keep within healthy limits. In the UK that’s a maximum of 14 units a week for women. A typical 175ml glass of white wine is around 2.3 units and contains 131 empty calories. The online alcohol diary at Drink Aware is a good way to keep track. Caffeine in coffee, tea and hot chocolate narrows blood vessels and raises blood pressure that can set off hot flushes, one study found. Switch to herbal, non-caffeinated drinks or water. Hot flushes are worse and become more frequent when you eat spicy foods, so avoid or choose lightly spiced dishes. Reduce calories by sticking to healthy portion sizes and cutting back on sugary foods such sweets and desserts, and foods with hidden sugars such as low-fat yogurts, sauces and ready meals. “Too much salt raises blood pressure, causes inflammation and increases calcium loss from bones,” says Blood Pressure UK. Go light when adding salt to your cooking and your plate to stay within the recommended 5g a day. Supplements to consider Evidence on whether herbal supplements can ease menopause symptoms is minimal. However, there are some vitamin and mineral supplements you may need if you don’t get enough of them in your diet. Vitamin D supplements during the autumn/winter months are recommended – the daily recommended amount is 10mcg. Calcium helps to maintain bone strength and vitamin D boosts calcium absorption which boosts bone health. Women aged 50+ should aim for 1,200mg of calcium daily and consider a supplement if their diet doesn’t cover this. Vitamin E is an antioxidant that can help with hot flushes and night sweats. It’s also a skin booster and skin health does decline at the menopause. The recommended daily intake is 15mg. Magnesium is linked to good mood and sleep, so you may consider a supplement if you struggle to get enough from eating nuts, seeds, wholegrains and leafy greens. The recommended intake for women during the menopause is 320mg. Herbal supplements, including black cohosh, evening primrose oil and lion’s mane are used for hot flushes, night sweats, mood swings and brain fog. Consult with your doctor before taking as some can interfere with prescription drugs. Read our review of the best menopause supplements to find out more. Top tips for coping with menopause symptoms Studies show that a healthy diet really does help you manage menopause symptoms. Start today and within weeks you could see a difference. Cooking healthy meals from scratch, ditching fad diets, eating healthy portion sizes and keeping a watchful eye on alcohol units and reaching vitamin and mineral daily recommendations are important. Here are the key steps to help you get started. Make an honest assessment of your eating habits with a food and activity diary to pinpoint where you may be overeating and eating unhealthily. Check if you’re a healthy weight by calculating your BMI and checking your waist to height ratio. Switch to the Mediterranean diet which is rich in plant-based foods, fibre-rich cereals, nuts, olive oil, lean protein fish and legumes – it’s the gold standard diet for your health and for maintaining a healthy weight. Check your portion sizes and start weighing foods such as pasta and potatoes to recalibrate your plate. Reduce caffeine, alcohol and spicy foods to manage hot flushes. Keep ultra-processed foods and fast food/takeaways to a minimum. Check your diet to make sure you are getting enough vitamin D and calcium for your bone health. Get advice from your dietitian, doctor or pharmacist about herbal supplements, especially if you are taking prescription medications. Now try... Best supplements for perimenopause What to eat during menopause Nutrients every woman needs Eat your way to fabulous skin Top mood-boosting recipes Healthy recipes for weight loss 50 easy ways to lose weight All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Why eating slowly could help you lose weight
It's a simple but effective trick – experts agree that taking more time over your meals could help you avoid putting on weight. Here's why, and how to do it
It’s an unhealthy fact to digest, but the less time we spend cooking and eating, the more are waistlines are expanding. Worldwide 2.5 billion adults are now overweight and 890 million are obese, according to the World Health Organisation. It partly blames this weight gain on how our environment has developed to make it easier for us to eat more, and more unhealthily. That’s the easy access we have to fast food and ready meals on the high street and on delivery apps, fuelling our need for speed and replacing traditional cook-from-scratch meals. How did we get into such a rush? Our mealtimes are becoming less structured and fewer people are eating at the dinner table. Work pressure and longer hours are often to blame. A recent YouGov Poll found 42 per cent of Brits eat their meals on the sofa, followed by 30 per cent of Americans and Canadians, while only 17 per cent of French people and 3 per cent of Italians are stepping away from the dinner table. Some of us wolf down high-calorie breakfasts on the go or have a speedy meal deal lunch 'al desko', both of which can be ruinous for our waistlines and digestive health. Taking time out for meals is not only enjoyable and relaxing but can help us maintain a healthy weight. Distractions like watching TV and checking our smartphones speed up the rate at which we eat and studies show this leads to eating more. One study review concluded fast eaters are twice as likely to become obese compared to slow eaters. While the results of another study found that slow eaters do stay fuller for longer compared to fast eaters. Chewing it over (and over) It takes 15-20 minutes for our brains to clock that we’re full. The messages are controlled by our hormones, which send signals to our brains telling us when we’re satiated and switching off our hunger hormone, ghrelin. Eat too fast and there’s a delay in these messages reaching our brain. We’re then tempted by seconds or a pudding which we don’t really need. Taking more time to chew food is another way to eat less. Research suggests that people with weight problems chew their food less. It’s recommended we chew foods between 10 to 32 times, depending on the texture. Chewing food kickstarts the digestive process in your mouth as the smaller pieces mix with saliva. Experts found people who chewed almonds between 25 and 40 times absorbed more nutrients. Let’s slow things down Getting into the habit of making meals from scratch gives us control over what goes into them, says dietitian Jennifer Low. "We can have more vegetables and add pulses," she says. This adds texture and crunch, which can slow down our eating as well as adding interest and nutrition. "This doesn’t happen if someone eats a ready meal or instant noodles," says Low. "Softer foods, more processed meals, don’t make us feel full so quickly, as we don’t have to chew them in the same way, so it interrupts the satiety mechanisms," she says. If you are buying ready meals, it’s important to check the nutritional information on the pack as it can help you make better food decisions, says Low. "Even if something is red on the traffic lights for fats, it might have mainly healthy fats," she says. "Equally if it’s green, it might just not have the nutrients you need, or even the energy you need – often ready meals are very low in energy, as they are marketed for “diets" but can be unsatisfying and leave people reaching for snacks later." An occasional takeaway or ready meal is not going to affect your weight or health, says Low. "Everything in moderation really is key – eat a healthy, balanced, Mediterranean-style diet most of the time and have more processed foods sometimes (mindfully)." How the Med diet can help The Mediterranean diet is considered one of the best choices for maintaining a healthy weight and for longevity. "Some research has shown it helps fullness and reduce hunger," says Sara Stanner, science director of the British Nutrition Organisation. As well as vegetables, it includes fruits, wholegrains, pulses, oily fish, nuts, seeds and olive oil, along with some dairy products, poultry and eggs and limited amounts of red meat, butter, sugar and processed foods. ‘This type of diet may help weight loss. But to achieve this, it’s important to keep an eye on portion sizes and enjoy calorie-rich foods such as nuts, seeds and olive oil in small amounts,’ says Stanner. A 2024 study by Imperial College found high-fibre diets stimulate the release of a key appetite-reducing hormone, PYY. Another reason to eat like a Mediterranean. Oats and legumes have high amounts of fibre and are a good source of protein, which again helps us feel fuller for longer. The importance of enjoying eating Finding time to cook and eat together is easier if you’re organised. Nutritionist Madeleine Shaw says the key to relaxed mealtimes is all in the planning and batch-cooking. She says: "I sit down on a Saturday and plan out the week and do a weekly shop. I hate having the same conversation every night about what to eat. We have a list of family favourite meals for midweek that we repeat then get more adventurous on the weekend where we try something new," she says. Dietitian and life coach Tracy Kelly says it’s important to set time aside for meals. It gives your brain a rest: a mental break away from distractions when you eat. "Stepping away from your work desk helps reset and regulate your nervous system, particularly important for people with IBS or digestive problems," she says. "Just taking a deep breath before you eat gives you time to think, we’re fine. We can be here. It can be a sense of community, just sitting down with people and eating together, being grateful about where the food comes from, but also just thinking about what we enjoy about this dish," she says. If you are struggling with setting new habits, Kelly says to start small with one meal a week at the table. "Lay placemats, pull out nice plates, even if you’re pushed for time or on your own. Give yourself time without distractions and check in on how hungry you were before and afterwards." Start by moving the needle like this and you can create a new pattern and rewire pathways from repetition, she says. "One chocolate and one salad aren’t going to make a difference, but the thing we do on repeat will." Kelly sums up our current attitude to food perfectly. "We used to sit and eat and run around all day, now we sit all day and run around when we eat." Her advice is to ask yourself these questions: "How hungry am I, how full do I feel afterwards and how satisfied I am? Having more awareness of how much you’re eating and tuning into some of those physical sensations is a good start to resetting your hunger-mealtime clock." 5 tips for eating more slowly • Turn off the TV as studies show eating while watching TV encourages us to eat fast and eat more. • Use a knife, as well as a fork, to cut food into smaller bites, so you don’t eat too quickly and swallow large chunks. • Drink water with meals as it slows down how fast you eat and improves digestion. • Chew food between 10-32 times to give your brain a chance to catch up with what’s landed in your stomach. It also helps your body absorb more nutrients and improves immunity. • Avoid hunger pangs – you’ll eat faster if you’ve skipped a meal or left it too long between meals. Further reading How to eat mindfully Why mindful eating is important for families Mediterranean diet recipes Why belly fat is so bad for you After studying politics at University of Wales, Aberystwyth, Melanie Leyshon trained as a journalist and has a post-graduate diploma from the University of Wales, Cardiff. She was born in Wales and now lives in south London. She has edited and written for several food and health magazines as well as websites. She was chief sub-editor and the consumer writer for Good Food magazine for several years and compiled and edited BBC cookery books. She is passionate about healthy eating and loves trying out new plant-based recipes. Melanie is currently a freelance journalist, focusing on travel, health and wine. She is studying her Wine Diploma at the Wine and Spirit Education Trust, London. She is a Wine Scholar Guild Italian Wine Scholar. You can find her LadySips blog on Substack.com All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.