Healthy eating advice 

The original NHS Eatwell Guide, launched in 2016, provides recommendations on how much of each food group should be consumed to achieve a healthy, balanced diet. However, it focuses heavily on ‘White British’ food items and excludes staple foods commonly eaten in many other cultures.

It has since been adapted in line with other cultures, and guides are now available online for different ethnicities, including South Asian, East and West African, Caribbean, and Polish.

Talk to your pharmacist about specific advice for different ethnic groups, including examples of healthier choices and practical adaptations of common foods, such as those outlined below. 

View the South Asian Eatwell guide here.

African-Caribbean 

Dietary adaptations for effective weight management among Afro-Caribbean people, as in any culture, should focus on maintaining traditional foods and eating patterns while preserving cultural enjoyment, flavour and family traditions. Adaptations should emphasise portion control and healthier cooking methods. 

Africa is a continent comprising more than 50 countries, making country-specific advice impractical.

However, according to the general principles of the African and Caribbean Eatwell Guide, patients should aim to fill half their plate with vegetables, with the remaining quarters made up of starchy foods and protein, while reducing high-fat or sugary foods. 

South Asian 

As with African populations, South Asian populations are highly diverse and include people from Pakistan, India, Bangladesh, Sri Lanka and Nepal. Diets in some parts of South Asia can be high in fat and low in fruit and vegetables. 

Practical adaptations for common South Asian foods include introducing brown rice gradually by mixing it with white basmati rice, using skinless chicken or fish instead of fatty cuts of lamb, and swapping ghee, butter and cream for vegan ghee or olive, nut or rapeseed oils. 

Middle Eastern 

Hospitality and generosity are considered important cultural and Islamic values, and people often encourage guests to eat large amounts of food as a sign of friendliness and respect.

Guests may feel unable to refuse food because it could be interpreted as ingratitude or illness. Balancing these deeply rooted traditions with efforts to improve metabolic health can be challenging. 

Nevertheless, white rice can be swapped for wholegrain alternatives such as bulgur or freekeh, which contain more fibre, and wholemeal or barley bread can be chosen instead of white flatbread.

Sugar-sweetened teas should be avoided and alternatives considered, such as a banana and date smoothie with cooked quinoa, which provides a more nutrient-dense, high protein, high fibre option.