The Wellness Solution Plate

The government’s ‘Better Health’ campaign relates to restrictions on junk food advertising and its goals to restrict BOGOF (Buy One, Get One Free) deals attached to foods that are ultra-processed, high in salt, fat and sugar and their availability at check-outs. This is an excellent step towards improving the health of the British nation.

The causes of obesity are many and can include increased eating due to stress levels, lack of exercise, and choice of foods and their preparation/cooking methods, among others. 

The British Association for Nutrition and Lifestyle Medicine (BANT) Wellness Solution is a useful ‘plate’ that pulls together the latest dietary and some lifestyle advice for healthy living. The focus of the guidelines is on the need to eat to provide energy, maintain a healthy weight and obtain vital nutrients, fibre and bioactive components (nutrients and non-nutrients) for the promotion of health.

The plate provides clear, concise, easy to understand information that you can use as a guide when planning meals. Building meals on good sources of protein, high quality fats and carbohydrates mainly from vegetables and some grains helps to support a healthy and active lifestyle.

Take a look at our downloadable version of the Wellness Solution Plate.

The Macronutients explained

Protein

Protein is a macronutrient and a key nutrient for repairing every cell in the body and is important in the production of energy. Include good quality protein in the form of:

• Meat (moderation)
• Chicken
• Fish, fresh or use tinned for convenience, mackerel, salmon, herring, sardines (in olive oil or spring water)
• Eggs

Other important sources of protein include:

• Nuts and seeds (where tolerated)
• Dairy
• Beans/pulses

Carbohydrates

Carbohydrates are the sugars, starches and fibres found in fruits, vegetables and grains. They are a source of energy and provide many of the micronutrients needed for our bodies to function well (specifically veg and fruit):

• Vegetables: Many cruciferous vegetables are also known as superfoods. Good choices are broccoli, kale, cauliflower, peppers, aubergine, courgettes, garlic, artichoke, tomatoes, spinach, watercress, rocket, kale, spring greens, snow peas, garden peas, green beans, sweet potato, potato (moderation), carrots, beetroot, cabbage and others (EAT A RAINBOW)
• Fruits: Berries, cherries, apples, pears, plums. Grapefruit should be avoided if you are on medication
• Grains: Wholegrain rice, oats, rye, spelt, buckwheat, quinoa, wheat (eat grains in moderation for weight loss. Replace with more vegetables on your plate)

Fats

Fats are another essential part of your diet. They are important for normal brain functioning. They contain important fat-soluble vitamins (A, D, E, K) which are key to overall health and are a good energy source. Eat good quality fats in the form of:

• Extra virgin olive oil
• Avocado
• Nuts and seeds
• Butter (moderation)
• Yoghurt
• Cheese

If you need help with nutritional therapy, book an appointment today with our Registered Nutritional Therapists by completing our online booking form, contacting us via Livechat or by calling our Private Patient Team on 01580 363158.

Published on 23 September 2020