Added sugar is ‘worse than fat’ claims Dr. Robert Lustig, an American health expert, highlighting a critical issue in modern nutrition. When it comes to both, ‘either results in elevated levels of artery-clogging’ but sugar damages the liver much more.

Understanding a healthy diet

First, it is important to understand what constitutes a healthy diet. According to the UK National Health Service (NHS), this is defined as eating ‘a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight’.

Despite this straightforward guidance, new research reveals our current eating habits are causing serious health problems. For example, a study in 2022 found that high consumption of added sugars strongly correlates with metabolic syndrome, a group of conditions that elevate blood pressure, raise blood sugar, and cause obesity.

• Eat foods high in starchy carbohydrates. Starchy carbohydrates give a longer feeling of fullness and should be in just over ⅓ of the food you eat, which include potatoes, bread, rice, pasta.

• Eat lots of fruits and vegetables. Aiming at eat at least five daily portions of different varieties of fruits and vegetables is crucial. These can be fresh, frozen, canned, or dried, and even juices count towards your daily intake. This ensures you get a range of vitamins, minerals, and fibre, contributing to overall health.

• Incorporate enough fish into your diet. Fish is an excellent source of protein and contains many vitamins and minerals. At least two portions of fish per week should be eaten, including one oily fish like salmon or mackerel which are very high in omega-3 fatty acids, which are beneficial to the heart.

• Cut down on saturated fat and sugar. Limiting the intake of foods high in saturated fat and sugar is essential for maintaining a healthy weight and preventing conditions like heart disease. Choose healthier fats like those found in nuts, seeds, avocados, and oily fish, and be mindful of hidden sugars in processed foods and drinks.

• Reduce salt intakes. High salt consumption can lead to increased blood pressure and other cardiovascular issues. Adults should aim to eat no more than six grams of salt per day. Always check food labels and choose products with lower salt content.

• Stay hydrated. Drinking plenty of fluids is vital for health. Aim to drink six to eight glasses of water a day. Other fluids such as lower fat milk and sugar-free drinks, including tea and coffee, also count. Limit sugary soft and fizzy drinks as they are high in calories and can contribute to weight gain and tooth decay.

• Be active. Regular physical activity is crucial for overall health and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity per week, coupled with muscle-strengthening exercises on two or more days a week.

• Recognise hunger cues. Understanding the hunger cues of the body can lead to having a more healthy diet as these are useful for helping people know when and how much to eat. By listening to these cues, individuals can keep their energy levels stable and avoid the strict rules of traditional diets.

Common issues with maintaining a healthy diet

Fast paced lifestyles, however, can make the above mentioned steps hard to follow. According to MD Anderson US Cancer Center, there are three key reasons why people struggle.

Feeling deprived from your favourite meals is one. Having a healthy lifestyle doesn’t mean you can’t eat all of your favourite meals, it just means that you should consume them with a regulated amount, balanced with other meals that provide other nutrients and vitamins.

Attempting drastic changes too suddenly is also a recipe for failure. When people decide to change their diet, they usually make a lot of sudden changes in their diet which can lead to them being overwhelmed and their body not being prepared for such changes which can lead to self-doubt.

The final issue is the lack of time. Many people don’t have time to constantly cook or prepare healthy meals and often decide to consume fast food. This can be avoided by preparing the meals the day before or in the morning, in order to be prepared for the day.

Be aware of diet culture

While the remedies may appear clear cut, psychological elements can sometimes hamper healthy eating habits. Eating disorders, propelled by social media, toxic diet culture, and other stressors, also result in worsened relationships with food.

The US National Institute of Mental Health highlights that eating disorders are a serious issue and can significantly impact the eating habits of a person. The main disorders are recognised to be: Anorexia, Bulimia and Binge eating. These three disorders have different symptoms, however they all involve similar concepts such as an extreme focus on weight, avoiding eating, and fears of changing weight.

Studies show that these disorders lead to unhealthy eating patterns and nutritional imbalances, with sufferers often facing a distorted body image and extreme fear of weight gain. The stigma and misunderstanding surrounding these conditions result in underdiagnosis and inadequate/inaccurate treatment, further complicating healthy eating efforts.