Health Fundamentals (Sourced from WHO, ACSM & UK Government Guidelines)

Sourced from: WHO, ACSM and UK Government Eatwell Guide (2016) and Dietary Recommendations

Brought to you by: DJ Holistic Wellness

Your First Step Toward Better Health

When I first started learning about health, it was overwhelming. Social media is flooded with all kinds of advice, but a few explains why it mattered or how it all fit together. That’s why I’ve created this guide: to give you clarity and actionable steps, backed by science.

Whether your goal is fat loss, better energy or just feeling healthier overall, this guide covers what to eat, how to move and why these steps work.

Disclaimer: Who Is This Guide For?

This guide is designed for adults aged 18–64 years who don’t have specific medical conditions requiring specialized diets or exercise plans. If you have health concerns, consult a doctor or registered dietitian before making major changes.

Everything here is sourced from trusted organizations like WHO, ACSM, NHS and the UK Government Eatwell Guide.

What Does Healthy Living Mean?

Living healthy isn’t about giving up everything you enjoy or chasing perfection. It’s about finding balance in these areas:

1. Physical Health: Eating nutritious food, staying active and getting proper rest.

2. Mental Health: Reducing stress, staying connected to loved ones and being mindful.

3. Prevention: Proactively building habits that reduce health risks over time.

The goal is simple: to feel stronger, more energetic and more in control of your well-being. 

Understanding and Tracking Your Health Vitals

Tracking your health metrics (vitals) is critical for assessing progress and reducing long-term health risks. These metrics provide insight into key areas like body composition, cardiovascular health and overall fitness.

1. Body Fat Percentage (BFP)

Why It’s Important: This provides a clearer picture of body composition than BMI.

How to Measure Body Fat:

1. Body fat scales: Affordable and easy but less accurate. I personally use the MI Body Composition Scale (not a paid promotion). While it’s not perfect, it is an affordable and convenient tool for tracking your metrics.

2. Skinfold calipers: Measures subcutaneous fat.

3. DEXA scans: The most accurate method.

2. Waist-to-Hip Ratio (WHR)

Why It’s Important: Indicates fat distribution and links to heart disease and diabetes risks.

How to Measure WHR:

1. Measure waist circumference (just above the belly button).

2. Measure hip circumference (widest part of hips).

3. Divide waist by hip measurement (Waist ÷ Hip).

3. VO₂ Max (Aerobic Fitness)

VO₂ max measures how efficiently your body uses oxygen during exercise.

4. Resting Heart Rate (RHR) 

Your RHR reflects your cardiovascular efficiency.

5. Body Mass Index (BMI)

BMI gives a basic indication of whether your weight is healthy for your height.

Limitations: BMI doesn’t account for muscle vs. fat, so combine it with body composition metrics for better insight. 

How to Use These Metrics

Combine Metrics: Use a mix of BMI, body fat percentage and WHR for a fuller picture.

Monitor Monthly: Track these metrics monthly to see progress.

What and How Much Should You Eat?

The Eatwell Guide (2016): A Balanced Plate

The Eatwell Guide is an easy-to-follow visual for building balanced meals. Here’s what it recommends:

1. Fruits and Vegetables (33% of your plate):

   Aim for 5 portions/day (400g total).

   Why? They’re packed with vitamins, minerals and fiber and they’re low in calories, which helps fill you up while supporting overall health.

2. Starchy Carbohydrates (33% of your plate):

   Choose wholegrain or high-fiber options like oats, brown rice, or wholemeal bread.

   Why? Carbs are your body’s preferred energy source. Wholegrains provide longer-lasting energy and improve digestion.

3. Proteins (12% of your plate):

   Include 2 portions of sustainably sourced fish per week, one of which is oily (e.g., salmon).

   Why? Protein helps preserve muscle, supports repair and keeps you feeling fuller for longer.

4. Dairy and Alternatives (15% of your plate):

   Opt for lower-fat, lower-sugar options like skimmed milk or fortified plant-based drinks.

5. Oils and Spreads (Small amounts):

   Use unsaturated oils (e.g., olive oil) in moderation.

6. Limit Foods High in Fat, Salt and Sugar:

   Why? These should be occasional treats, not daily staples, as they’re calorie-dense and nutrient-poor.

7. Hydration:

   Aim for 6-8 glasses/day of water or unsweetened drinks. Limit fruit juice to 150ml/day.

Source: Eatwell Guide (2016)

Understanding Sodium and Sugar Recommendations

To optimize health and reduce long-term risks, it’s essential to manage sodium and sugar intake as part of a balanced diet. Leading health organizations like the World Health Organization (WHO) and the UK’s National Health Service (NHS) provide clear guidelines to help adults maintain safe levels.

Sodium Intake: How Much Is Too Much?

Excess sodium in the diet can increase the risk of high blood pressure and cardiovascular diseases. Here’s what the experts recommend:

WHO: Adults should limit sodium intake to less than 2,000 milligrams (mg) per day, equivalent to about 5 grams (g) of salt.

NHS: Adults are advised to keep salt consumption below 6 grams per day, which is approximately 2,400 mg of sodium.

Sugar Intake: Striking the Right Balance

Consuming too much sugar is linked to obesity, type 2 diabetes and dental health problems. Free sugars - those added to foods and drinks or naturally present in honey and fruit juices - should be monitored closely:

WHO: Free sugars should make up less than 10% of total daily energy intake. Reducing this to below 5% offers even greater health benefits. For the average adult, this means consuming less than 50 g daily, with an ideal target of under 25g.

NHS: Adults should aim for no more than 30g of free sugars daily, roughly equivalent to 7 sugar cubes.

Why These Limits Matter

These recommendations are designed to lower the risk of non-communicable diseases like heart disease, stroke and dental issues. Keeping sodium and sugar in check not only supports physical health but also aligns with the principles of balanced eating.

For more details, refer to the following trusted resources:

WHO Guidelines on Sodium Intake

WHO Guidelines on Sugar Intake

NHS Advice on Salt in Your Diet

NHS Information on Sugar

By incorporating these guidelines into your routine, you can build healthier habits that contribute to better overall well-being.

Why Calories and Macronutrients Matter for Fat Loss

When it comes to fat loss, the balance between how much you eat (calories) and what you eat (macronutrients) is critical. Here’s why:

1. Calories:

   To lose fat, you need a calorie deficit, meaning you consume fewer calories than your body burns.

   Why? Fat is stored energy. A deficit forces your body to tap into fat reserves for fuel.

2. Protein (Preserves Muscle and Curbs Hunger):

   Your protein needs vary based on activity:

   Why? Protein preserves muscle mass, improves recovery and keeps you fuller for longer.

2. Carbs (Fuel for Energy):

   Keep carbs at 45–50% of your total calories to fuel workouts and daily activities.

3. Fats (Essential for Hormones and Brain Health):

   Stick to 20–30% of your calories from fats.

How to Calculate Calories and Macronutrients (Macros)

Step 1: Calculate Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body burns at rest to maintain basic functions like breathing, heart rate and body temperature. Use the Mifflin-St Jeor Equation to calculate it:

Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5

Example Calculation:

A 30-year-old woman weighing 70kg (154 lbs), 165cm tall:

BMR = (10 × 70) + (6.25 × 165) – (5 × 30) – 161

BMR = 700 + 1031.25 – 150 – 161 = 1,420.25 kcal/day

Why is this important?

This is the number of calories your body would burn if you stayed in bed all day. It forms the baseline for calculating your Total Daily Energy Expenditure (TDEE).

Step 2: Adjust for Activity to Find Your TDEE

Your TDEE includes the calories you burn through daily activities and exercise. Multiply your BMR by an activity factor based on your lifestyle:

Sedentary (little to no exercise): BMR × 1.2

Lightly active (light exercise/sports 1–3 days per week): BMR × 1.375

Moderately active (moderate exercise/sports 3–5 days per week): BMR × 1.55

Very active (hard exercise/sports 6–7 days per week): BMR × 1.725

Example Calculation:

If our example woman is moderately active:

TDEE = 1,420.25 × 1.55 = 2,201 kcal/day

Why is this important?

TDEE gives you the total calories you need to maintain your current weight based on your activity level. 

Step 3: Set Your Calorie Goal

1. Fat Loss:

   Create a calorie deficit of 500–750 kcal/day. This typically leads to 0.5–1kg (1–2 lbs) of fat loss per week.

   Example: TDEE = 2,201 kcal

   For a 500 kcal deficit: 2,201 – 500 = 1,701 kcal/day

   For a 750 kcal deficit: 2,201 – 750 = 1,451 kcal/day

2. Maintenance:

   To maintain your weight, eat at your TDEE: 2,201 kcal/day

3. Muscle Gain:

   Add a calorie surplus of 250–500 kcal/day to support muscle growth.

   Example: TDEE = 2,201 kcal + 250 = 2,451 kcal/day

Step 4: Split Calories Into Macronutrients

Macronutrients provide your energy and support your goals:

Protein: 4 kcal/gram

Carbohydrates: 4 kcal/gram

Fats: 9 kcal/gram

Example for Fat Loss:

If our example woman’s calorie goal is 1,701 kcal/day:

Protein: 25% of 1,701 = 425 kcal ÷ 4 = 106g/day

Carbs: 45% of 1,701 = 765 kcal ÷ 4 = 191g/day

Fats: 30% of 1,701 = 510 kcal ÷ 9 = 57g/day 

Why These Macros Matter

1. Protein:

   Why? Protein preserves muscle during fat loss, keeps you full longer and aids recovery.

   Aim: 1.6–2.2g per kg (0.72–1.0g per pound) of body weight, especially during fat loss.

2. Carbs:

   Why? Carbs fuel workouts and daily activities.

   Aim: 40–50% of total calories.

3. Fats:

   Why? Fats support hormonal health, brain function and satiety.

   Aim: 20–30% of total calories. 

Step 5: Track Your Progress

Weigh Ingredients: Use a digital kitchen scale to weigh raw foods.

Log Your Meals: Use apps like MyFitnessPal or Cronometer for tracking.

Adjust Intake:

If you’re not losing fat after 2 weeks, reduce calories by an additional 100–200 kcal/day or adjust workouts.

If you’re losing more than 1kg (2 lbs) per week, increase calories slightly to avoid losing muscle.

Sample 1,700 Calorie Meal Plan

Weekly Physical Activity Recommendations

The WHO and ACSM recommend the following for adults aged 18–64:

1. Aerobic Exercise:

   150–300 minutes of moderate activity weekly (e.g., brisk walking).

   OR 75–150 minutes of vigorous activity weekly (e.g., running, HIIT).

2. Strength Training:

   At least 2 sessions per week targeting major muscle groups.

3. Flexibility and Balance (For Older Adults):

   Add yoga or tai chi to improve mobility and reduce fall risk.

Need help building a tailored workout and mal plan that fits your schedule and goals? Explore my services (online) or consult a local trainer.

Why Resistance Training Is Essential 

When you’re in a calorie deficit, resistance training becomes crucial:

Preserves Muscle Mass: Prevents muscle loss while burning fat.

Boosts Metabolism: Muscle burns more calories than fat, even at rest.

Improves Longevity: Supports bone health and reduces injury risk. 

Why I Do This?

This guide reflects what I use with my clients - simple, science-backed and effective. It’s not about perfection; it’s about understanding why you’re making changes and building habits that last.

Explore my services if you’re looking for personalized guidance or reach out to a trusted local professional. Let’s take this one step at a time, together. 

References:

WHO Healthy Diet Guidelines

ACSM Physical Activity Guidelines  

UK Government Eatwell Guide (2016) and Dietary Recommendations

This is your complete guide - clear, actionable and rooted in science.