A Balanced Diet For A Better Future. - Tesco PLC

Transcription

A balanced diet fora better future.in partnership with

Contents.04Continuing to act06A better-balanced diet11 esco: supporting the switch to affordable,Thealthy and sustainable diets13Small changes can make a big difference15Putting the Eatwell Guide into practice17Useful tips on achieving the right balance197-day meal planner21References and further readingThis report has been produced by Tesco in partnership withthe British Nutrition Foundation and is supported by WWF, theBritish Heart Foundation, Cancer Research UK and Diabetes UK.2Tesco PLC – A balanced diet for a better futureTesco PLC – A balanced diet for a better future3

Continuing to act.At Tesco, we believe that healthy, sustainablyproduced food should be accessible to everyone– whoever they are, wherever they live, whatevertheir budget. It is foundational to a good start inlife, supporting educational chances, improvingmental wellbeing and helping prevent chronic healthconditions in adult life.Helping to keep everyone across the UK healthy hasnever been more important than it is today, andeating a well-balanced diet is one of the best wayswe can look after our health. When it comes to ourdiet, we can all make two very important changes byeating at least five portions of fruit and vegetablesand 30 grams of fibre per day.The Global Burden of Disease 2017 study found thatdiets high in sodium (salt), and low in whole grains,fruit, nuts and seeds, vegetables and omega-3 fattyacids are the most likely dietary characteristics tocompromise our ability to stay healthy. As well as4Tesco PLC – A balanced diet for a better futurea balanced diet, being a healthy weight – or losingweight if you are overweight – can help reduce therisk of high blood pressure, heart and circulatorydiseases, type 2 diabetes, and some cancers.At Tesco, we are committed to helping ourcustomers eat healthier. We have removed over50 billion calories from our foods compared to2018. We will remove another 50 billion by 2024.Today, 50% of ready meals contain at least one ofour 5 a day, compared to 26% in 2018. This will riseto 60% by 2024. We have also provided more than100m pieces of Free Fruit for Kids in our shops upand down the country, helping children pick uphealthy eating habits early, and we are committed toreformulating our products and providing little helpsto help our customers eat more veg.What we eat not only affects our own health,but also the environment. How food is producedand consumed has an impact on the planet. Inthe UK, greenhouse gas emissions from livestockaccount for 6% of total territorial emissions. Andit’s a shocking fact that an estimated one-third ofall food produced in the world is lost or wasted,which is responsible for 8% of global greenhouse gasemissions.Our health and the health of our planet are two sidesof the same coin. Tesco customers tell us that bothsides are important to them, with 7 in 10 saying theyare actively trying to reduce their intake of meat,mainly to improve their health, and 8 in 10 wantingsupermarkets to do more, to offer choices thatreduce the impact their food purchases have onpeople and the planet.But there is more work required to understandwhat such changes mean in our individual, everydaydietary choices. Changing to a diet richer in plantscan be overwhelming for some, while others aremore comfortable adopting these ways of eating.Our customers who are early on this journeytell us they are concerned their diets will not benutritionally adequate, they struggle with inspirationand confidence to create tasty meals and they worryabout taste and affordability.At Tesco, we’re committed to helping those whowant to make this transition.We know we have a long journey ahead of us toimprove the healthiness of diets, and to lessen ourimpact on the planet - and we know we can’t dothis alone. So, we are delighted to be working inpartnership with the British Nutrition Foundation(BNF), WWF and our Health Charity Partners - BritishHeart Foundation, Cancer Research UK & DiabetesUK. Their support is invaluable.Sarah BradburyGroup Quality Director, TescoTesco PLC – A balanced diet for a better future5

A better-balanced diet.Eatwell GuideCheck the label onpackaged foodsUse the Eatwell Guide to help you get a balance of healthier and more sustainable food.It shows how much of what you eat overall should come from each food group.Each serving (150g) containsEnergy1046kJ250kcal13%3.0g 1.3gLOWLOW4%7%Salt34g 0.9gHIGH38% 15%of an adult’s reference intakeTypical values (as sold) per 100g: 697kJ/ 167kcaldChoppedt omatoe sWholegrain lcereaPlainnuts6Tesco PLC – A balanced diet for a better futureBeanslowersaltands ugarRiceSemiskimmedmilkCrispsEat less often andin small amountsSpaghettiL o w f ats o f t ch e es enLeaincemChickpeasBeans, puEalsest, fishmsoo, eggsreu, meat andred rced beansother proteinsand pand fishproc per we ulses, 2 portions of sustainablyekessed mea, one of which is oily. Eat lesstSoyadrinkTesco PLC – A balanced diet for a better future7VegO ilLower fatadsprePlainLow faty o g hu r tstiveanrltend aaandyriDar fatlowe ptionsesoooChugarsrelowPer daySource: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern IrelandLimit fruit juiceand/or smoothiesto a total of150ml a day.sugarTunaSaucewWholewheatpastaLentilsJoint statement from Tesco’s Health Charity Partners British Heart Foundation, Cancer Research UK and Diabetes UKotBagelsPorridge“Eating a healthy, balanced diet is an easy way to boost your health,and Tesco’s new report is one great example of how supermarketscan help make the healthier choice the easier choice for customers.”Liam Walsh, Sustainable Diets Manager,WWFCousCousFrozenpeasProfessor Judy Buttriss, Director General,British Nutrition Foundation“Our Living Planet Report shows wildlife populations have fallen by60% in the last 50 years. The single biggest reason for this disastrousdecline is the way we currently produce and consume food. A growingbody of research has shown that shifting towards a healthier, moresustainable diet is the most important thing we can do as individualsto tackle climate change and reduce nature loss around the world.Small changes can make a big difference and we all have a part to playin ensuring a healthier future for our people and our planet.”ndPotatoesWater, lower fatmilk, sugar-freedrinks includingtea and coffeeall count.andsaltfat,“The Eatwell Guide was developed to communicate the types of foods weneed to eat regularly to ensure we get all of the essential nutrients we need.It emphasises that the vast majority of the foods and ingredients we eatshould be derived from plants – vegetables, fruits, grains and also pulses suchas beans and lentils. But eating healthily doesn’t have to mean cutting outanimal derived foods. These foods provide important nutrients and remainpart of a healthy diet for most, but it is important to get the balance right.”Raisinsuitanndtaiuf frsoybletaetrigevaevFrportionsofaChoose foods lowerin fat, salt and sugarsChoose wholegrainor hPotatoesigh, brereadfibre, riceve,prsiasontasaayery dvesabletevegMED6-8a dayedsdddrateohysaarblesycithrchtarsheIn the UK, a healthy balanced diet is illustrated inthe government’s Eatwell Guide, which is similar toadvice from the World Health Organisation (WHO).This shows the proportions of different groups offoods that together make up a healthy whole dietand is accompanied by guidance on how to pickbetter options from each group for health andalso for the environment. A study in 2015 into thepotential to reduce greenhouse gas emissions inthe UK through dietary change, showed that if UKadults’ diets followed WHO recommendations,their associated GHG emissions would be reducedby 17%. Meanwhile, Scheelbeek et al (2020) reportthat adherence to Eatwell Guide recommendations- compared to poor adherence - will reducegreenhouse gas emissions by 30%.Saturates SugarsEat atleast5So how do we get the balance right?Fat2000kcalOil & spreadsChoose unsaturated oilsand use in small amounts2500kcal ALL FOOD ALL DRINKS Crown copyright 2016Tesco PLC – A balanced diet for a better future8

A better-balanced diet.Most of us need to eat more vegetables, fruit andwholegrain carbohydrates, because we currentlydo not get enough fibre. Additionally, the increasedavailability of foods with less salt, added sugars,fat and saturated fat has meant that more of usare now following the advice to cut down on theseingredients. Some of us need to consider the amountof meat we eat, particularly red and processedmeat. An option is to replace this protein in somemeals with plant proteins such as beans and lentils,and we should aim to eat at least two portions offish a week, including one serving of oily fish.Food Group Proportions - Eatwell vs National Diet and Nutrition SurveyCompared to current diets, we need to: Eat more veg, fruit and wholegrains – an important source of fibre Rebalance our protein sources to include more plants Eat less saturated fat, sugar and saltA BALANCED DIET(UK Government’s Eatwell Guide)“Plant-based foods have been shownto help lower your risk of heart andcirculatory diseases and their risk factors,such as type 2 diabetes.“Most of us will reap health rewards byswitching to a traditional Mediterraneanstyle diet full of fruit, vegetables, beans,lentils, nuts, seeds and wholegrains withless meat.”Tracy Parker, Senior DietitianBritish Heart Foundation“If you’re living with diabetes, eatinghealthier foods can help you manage yourcondition and reduce the risk of diabetescomplications, such as heart problems.”Dan Howarth, Head of CareDiabetes UK9Tesco PLC – A balanced diet for a better future“What we eat can affect our health in lotsof ways, including our risk of cancer. Eatingless processed and red meat and fitting inmore fibre can reduce the risk of bowelcancer. And what we eat can help us tokeep a healthy weight which can reducethe risk of 13 types of cancer.”TYPICAL UK DIETNational Diet & Nutrition Survey Data,adapted from Scarborough et al. (2016)29%39%27%37%Natasha Paton, Health Information ManagerCancer Research UK10%12%8%20%1%Recommended proportions of eachfood group in the Eatwell Guide14%The proportions of each food groupconsumed on average in the UKN.B. Figures do not add up to 100% as 4% is allocatedfor discretionary foods high in fat, sugar and/or saltPotatoes, bread, rice,pasta and other starchycarbohydratesOils andspreadsDairy andalternativesBeans, pulses, fish,eggs, meat andother proteinsFruit andvegetablesFoods high in fat,salt, sugar (includingoils and spreads)Many of the Eatwell Guide’s main dietary recommendations - such as eating at least five fruit andveg per day, eating more wholegrains, cutting back on sugar, saturated fat and salt, and eating morefibre - are well known. Yet few of us follow Eatwell’s full set of recommendations (Scheelbeek et al.,2020). For all of us, there is room for improvement, which will benefit our health and the planet.Tesco PLC – A balanced diet for a better future10

Tesco: supporting the switchto affordable, healthy andsustainable diets.At Tesco, we’re committed to helping our 300,000UK colleagues and millions of UK customersrebalance their diets and feel the health benefits,whilst reducing the overall environmental impactof the food and drink we sell.Making our customers’ favourite foods a littlehealthier, without compromising on taste or quality: Removed over 50bn calories out of our foodscompared to 2018 and have committed to removeanother 50bn calories by 2024.11customers can still enjoy them while being a littlehealthier – for example:— Reduced sugar in our own brand soft drinks range tobelow the soft drinks industry levy limit of 5g per 100ml,17 months before the legislation came in.— Reformulated the recipes of our houmous range toremove 4.7 billion calories per year.— Reformulated our chicken tikka masala, so it contains30% less calories, 34% less fat, 20% less saturated fat.43% less salt, 41% less sugar. Helping customers eat more veg, by increasing theamount of our ready meals containing at least oneof 5 a day to 50% (compared to 26% in 2018). Thiswill rise to 60% by 2024.Making it simpler for customers to find thoseaffordable, healthy and sustainable options: Developed a ‘Healthy Choice’ logo to indicatehealthy options that fit with the Eatwell Guide. Thisis visible alongside front of pack nutrition labelling. Reducing fat, sugar and salt, and adding vegetablesand fibre to our products over many years, so On Tesco.com customers can find dietaryand lifestyle filters to help put healthier, moreTesco PLC – A balanced diet for a better futuresustainable options in their shopping baskets.There are over 20 different filters includingvegetarian, vegan, low salt, high-fibre and 1 of 5 aday – these are a great way to find products whenlooking through a category of foods.impact of theaverage UKshopping basket. Created ‘scratch cooking’ recipes with JamieOliver that encourage quick, healthy cooking, andhelp customers eat more veg. A s part ofthis, createda pioneering industry measure of theenvironmental impact of the average UK shoppingbasket, based on key foods and ingredients andseven key environmental metrics. The basketmetric will allow us to track progress towardshalving the environmental impact of the averageUK shopping basket. Provided over 100m pieces of Free Fruit for Kidsin our shops up and down the country, helpingencourage children to eat more fruit and pick uphealthy eating habits early. Committed to a 300% increase in sales of meatalternatives by 2025, the first UK retailer to seta target of this kind, and grown our plant-basedrange to over 400 products. First major retailer to remove sweets, chocolatesand fizzy drinks from the checkouts of all UK stores(in 2015) and from all large stores (back in 1994).Improving how our food is produced andtransported and ensuring it isn’t wasted, withclear commitments made in our Little Helps Plan: Reach net zero on carbon by 2035 (UK) and 2050(global) and reduce supply chain carbon emissions. Made ‘helpful little swaps’ cost less than astandard basket, an annual event which has madeprices cheaper for each of the past five years.Helping customers to eat more sustainably andreducing the environmental impact of the averageshopping basket: Formed a ground-breaking, long-term partnershipwith WWF, aiming to halve the environmental Halve food waste in our own operations by 2030,and work with our suppliers to halve food waste inour supply chain by 2030 (UK).Tesco PLC – A balanced diet for a better future12

Small changescan make a bigdifference.Diet has a major impact on the health of people andthe planet. This is an urgent journey, one we hopeour customers will join us on, in whatever way worksfor them.The way we shop, eat and drink is one of the mostpowerful ways everyone can bring about change, andevery change we can make counts, no matter howgreat or small. It’s an investment in a better future.To this end, we are committed to continue serving ourshoppers better and more sustainably. We will provideevery little help we can to get more balance into thenation’s diets, improving their health and reducing theenvironmental impact.By continuing to work in partnership with the BritishNutrition Foundation (BNF), WWF and our HealthCharity Partners - British Heart Foundation, CancerResearch UK & Diabetes UK – we are committedto increasing access to affordable, healthy andsustainable food for all.13Tesco PLC – A balanced diet for a better futureTesco PLC – A balanced diet for a better future14

Putting the EatwellGuide into practice.Choosing which foods to buy for our health, whilst alsodoing our bit to protect the planet, is made much simplerby following the principles set out in the Eatwell Guide:1. Eat at least 5 portions of fruit and vegetablesevery day - these should together make upover a third of the food we eat.2. For starchy carbohydrates such as potatoes,bread, rice and pasta - choose wholegrain orhigher fibre versions with less added fat, saltand sugar.3. Widen choice of protein sources - eat morebeans and pulses and at least two portions offish per week, one of which is oily (e.g. salmon,mackerel).4. Eat no more than an average of 70g per dayof red and processed meat - and from anenvironmental perspective, it is beneficial to cutdown on all meat (red and white).5. Choose lower fat and lower sugar dairy optionsand if you opt for plant-based dairy alternatives,be sure to choose products without added sugarand fortified with nutrients such as calcium.6. C hoose unsaturated oils (such as rapeseed,sunflower and olive oils) and spreads, and eatin small amounts.7. If consuming foods and drinks high in fat,salt or sugar, have these less often and insmall amounts.8. Drink 6-8 cups/glasses of fluid a day such aswater, lower fat milk, sugar-free drinks includingteas and coffees.To help people put the Eatwell Guide into practice,we’ve worked with nutrition experts at the BritishNutrition Foundation to create an example 7-daymeal planner. This can be found on page 19.The British Nutrition Foundation (BNF) has alsoproduced a handy guide - Find Your Balance - tomake it easier for everyone to put this balanceddiet into practice.15Tesco PLC – A balanced diet for a better futureTesco PLC – A balanced diet for a better future16

Useful tips on achievingthe right balance.13Widen your variety – and eatmore veg When cooking a meal, try to add atleast one more vegetable to yourrecipe. This is a really simple way tohelp you eat more veg. Freeze food that you may otherwisewaste. For instance, bread is one ofthe most often wasted foods, so if youthink you won’t get around to using it all,freeze some for use later. Eating more veg can be made easierby using frozen or tinned veg. Theseoften come pre-prepared and an 80gportion counts towards your 5-a-day. Avoid buying more than you need by mealplanning before you shop. To find outmore about reducing food waste, visitthe Tesco ‘No Time for Waste’ website. Aim to eat a wide variety of differentfruits, vegetables and grains, to helpyou consume enough of the manydifferent nutrients needed forour health. Next time you’re scratch cooking, trydoubling up the portions to keep an extrabatch in the freezer for when you’re nextshort of time. When purchasing meat, try to varyfrom the most popular choices, likechicken breast and beef mince, toother options. When picking fish and seafood,choose a variety of species (try freshor frozen pollock, for example) andnot just well-known names like cod,haddock and salmon.2Make healthy swaps Choose lower-fat dairy options byreplacing whole milk with semi-skimmedor skimmed versions, or full-fat yogurtwith fat-free, or plain low-fat yogurt.Tesco PLC – A balanced diet for a better future4Identify sustainable options Instead of sweets or chocolate, tryhaving a piece of fruit. Look out for sustainability certificationlogos: whilst certification doesn’t guaranteesustainability, it does indicate that your foodhas been sourced in a way that meets certainsustainability criteria, e.g. Fairtrade (bananas,tea), Rainforest Alliance (coffee, cocoa), MSC(Marine Stewardship Council) (fish). When choosing between similarproducts, use front of pack labelling.Try to go for more greens and ambers,and fewer reds, to help you eat ahealthier diet. Organic farming systems are not the only onesthat help to look after wildlife and naturalresources like soil and water, but organiccertified produce is an easy way to identifythose which are environmentally friendly. Try to limit snacks to 100kcal servings. All Tesco fish (whether farmed or wildcaught) is responsibly sourced, and you canuse the Marine Conservation Society GoodFish Guide to understand more about thesustainability credentials of particular fishspecies from different origins. Instead of a sugary cereal, try awholegrain breakfast cereal suchas porridge oats. R ebalance your plate to prioritise plantsand reduce intake of foods high in fat,salt and sugar.17Save food and timeTesco PLC – A balanced diet for a better future18

7-Day Meal Planner.To bring the Eatwell Guide to life, here is a 7-daymeal planner, which has been developed by thenutrition experts at the British Nutrition Foundation(BNF). Not only do the menus align with the plantfood rich Eatwell Guide and the Find Your Balanceportion size guide, but they have also been daySundayNo added sugar muesli,semi-skimmed milk,peaches2 slices of wholemeal toastwith peanut butterBran flakes, semi-skimmed milk,dried apricots and chopped bananaSmall can reduced sugar bakedbeans on 1 slice wholegrain toastScrambled eggs, grilled tomato,2 slices of wholemeal toastSkinny latteSmall glass (150ml)orange juiceSkinny latte2 fortified wheat biscuits,semi-skimmed milk, raspberriesand chopped bananaPorridge with dried figsand pumpkin seeds cooked withunsweetened, fortified soya milkChicken and wholewheat pastasalad with pestoWholemeal roll with sliced falafel with Cous cous salad with lentil soupred pepper houmous and a side salad2 tangerines1 pearJacket potato with tunamayonnaise with sweetcornand salad4 dried apricotsChickpea and spinach curry(retail cooking sauce) withbrown rice and vegetablesBaked salmon, new potatoes,Vegetarian bean chilli with Quorn andfromage frais, broccoli and kale brown riceGuacamole, ½ wholemeal pittaSmoothie: unsweetened,fortified soya milk, low fat fruityogurt, frozen berries4 squares ofdark chocolateOther drinks*There are many different ways in which foods can becombined to meet the guidelines, and inevitably weMost of our customers who are thinking of reducingthe meat in their diet are targeting 1-3 meals perweek to reduce their meat consumption. Makingsmall changes to your meals can still make positivechanges to your environmental impact anddietary health.TuesdayLow fat yogurt and grapesEvening mealsall have our particular preferences and some of ushave particular dietary needs – we’re not suggestingpeople eat the same things every week! The plannercontains ideas on how to increase dietary varietyand include more plants, whilst ensuring nutrientneeds are met.MondaySmall glass (150ml)orange juiceLunchto ensure they deliver a whole host of essentialnutrients – in the right proportions forour health.2 cups of tea/coffee withsemi-skimmed milkSmall glass (150ml) orange juice2 chocolate digestive biscuits2 cups of tea/coffeewith semi-skimmedmilkCrumpet with polyunsaturatedspreadThin crust Margherita pizza withadded vegetables and side saladRoast chicken, roast potatoes,peas and carrotsLow fat yogurt, honey, cinnamonFruit saladHomemade spiced rice puddingLean pork and pak choi stir frywith noodlesFish pie, peas, carrotsand green beansWholewheat spaghettiBolognese(made withbeef mince)Cheese and onion omelette,sweet potato wedges, greensalad, lemon mayonnaiseLow fat plain yogurt, berries,pumpkin seedsPlain scone with low fat spreadFlapjack slice1 apple1 applePopcorn (20g)25g plain crisps2 salt and vinegar rice cakes2 cups of tea/coffee withsemi-skimmed milkSmall glass (150ml) apple juiceHoumous, rocket and redpepper in a wholemeal wrapFruit saladUnsalted mixed nuts and raisinsSmall glass (150ml) orange juice2 cups of tea/coffee withsemi-skimmed milk7 Brazil nuts2 cups of tea/coffee with semiskimmed milk2 cups of tea/coffee withsemi-skimmed milk2 cups of tea/coffee withsemi-skimmed milk*Drinks: Including the drinks shown, over the course of each day, drink 6-8 cups/glasses of fluid:water, lower fat milk, sugar-free drinks including teas and coffees all count. Limit fruit juice andsmoothies to a total of 150ml a day. Alcohol-containing drinks contain lots of calories and shouldbe limited to no more than 14 units per week for men and women.19Tesco PLC – A balanced diet for a better futureTesco PLC – A balanced diet for a better future20

References and further reading. Afshin A, Sur PJ, Fay KA et al. (2019). Health effectsof dietary risks in 195 countries, 1990–2017: Asystematic analysis for the Global Burden ofDisease Study 2017, The Lancet, Volume 393, Issue10184. Available at: 673619300418 British Nutrition Foundation (2019). Find YourBalance. Available at: ur-balance/portionwise.html British Nutrition Foundation (2019). Healthy,Sustainable Diets. Available at: ainability.html Carbon Trust (2016). The Eatwell Guide: a MoreSustainable Diet. Available at: guide-amore-sustainable-diet Cobiac L, Scarborough P, Kaur A et al. (2016). TheEatwell Guide: modelling the health implicationsof incorporating new sugar and fibre guidelines.Available at: https://journals.plos.org/plosone/article?id 10.1371/journal.pone.0167859 DEFRA (2019) Policy paper: At a glance: summary oftargets in our 25 year environment plan. Availableat: glance#mitigating-and-adapting-toclimate-change Department for Business & Industrial Strategy(2020). Available at: o-2018 The Food and Agriculture Organization of theUnited Nations (2015): Food Wastage Footprint& Climate Change. Available at: http://www.fao.org/3/a-bb144e.pdf The Food and Agriculture Organization of theUnited Nations (2015): Tackling Climate ChangeThrough Livestock. Available at: http://www.fao.org/3/i3437e/i3437e.pdf21Tesco PLC – A balanced diet for a better future Global Burden of Disease (2017). Available at: s/policyreport/2019/GBD 2017 Booklet.pdf Green, R., Milner, J., Dangour, A.D. et al. (2015).The potential to reduce greenhouse gas emissionsin the UK through healthy and realistic dietarychange. Available at: 15-1329-y NHS Choices (2019). The Eatwell Guide. Available llguide/ Public Health England (2015). McCance andWiddowson’s the composition of foods integrateddataset 2015. Available at: tion-of-foodsintegrated-dataset-cofid Public Health England (2016). The Eatwell Guide.Helping you eat a healthy, balanced diet. Availableat: 0/Eatwell Guide booklet 2018v4.pdf Scarborough P, Kaur A, Cobiac L, et al. (2016).Eatwell Guide: modelling the dietary and costimplications of incorporating new sugar and fibreguidelines. Available at: https://bmjopen.bmj.com/content/6/12/e013182 Scheelbeek P, Green R, Papier K, et al. (2020). Healthimpacts and environmental footprints of dietsthat meet the Eatwell Guide recommendations:analyses of multiple UK studies. Available at: iontools WWF (2020). Planet Based Diets. Available at:https://planetbaseddiets.panda.org/

4 Tesco PLC - A balanced diet for a better future Tesco PLC - A balanced diet for a better future 5 Continuing to act. At Tesco, we believe that healthy, sustainably produced food should be accessible to everyone - whoever they are, wherever they live, whatever their budget. It is foundational to a good start in