To think there is a poor understanding of a healthy diet?

And to counter some of your comments:

The most common one is that fruit should be limited because of its sugar content. This is very bad advice. Sugar in fruit has little impact on our blood sugar levels. And most people in the UK do not eat enough fruit.
Where is the proof of this? Depending on the fruit you’re eating, it can absolutely have an impact on blood sugar levels.

The other is concern over eating any carbs. Wholemeal bread and pasta is fine, carbs in pastry and doughnuts is not great though.
The carbs in wholemeal bread and pasta are very similar to their white variants, therefore the impact on blood sugar will be very similar.

Every day a portion of berries, nuts, flaxseed or chia seeds, three portions of fruit minimum, three minimum of veg, three of pulses.
Why? Who says?

Three portions of pulses a day is not excessive
Really? The carb content of this could well be.

Regular consumption of oats is shown to reduce cholesterol.
Is it? Cholesterol isn’t always a bad thing, given that it’s a healing agent.

Those foods are all low calorie
Why should we be focusing on low calorie foods?

In the west nearly everyone gets enough protein. You do not need to worry about protein.
Really? As we get older, we do need more protein

Diabetics are no longer told to avoid fruit. That advice is very out of date
Depends which diabetic organisation you’re referring to.

I do eat fish and meat, but try and minimise it.
Why? Based on what advice?

For every argument you make, there’s a counter one. Which is to indicate just how difficult it is to claim that there is one, simple, healthy way to eat.

It’s not though
what if you’re 5ft 10, heavier and lifting weights?

There’s plenty of academic research that’s contradictory! You’re very naive if you don’t think that’s true.

How can you know how much somebody needs without knowing their age, amount of exercise, weight etc? You are not in position to 'recommend' anything.

I have read the thread. Which is why I was asking.

There’s loads and loads of research about food and what constitutes healthy eating. It’s all contradictory, in that you can find any piece of research to support your views.

Healthy is based on what food is best to maintain maximum health. Obviously other actions count as well as food

What does this actually mean? What is ‘maximum health’? What are the ‘other actions’?

Agree with this.. where do you get your so called facts from OP? I couldn’t eat 3 portions of pulses a day

@LivelyLemonQuoter great ideas thank you. Forgot about those and I like them.

Ultra Processed People is a useful book if you want to learn about healthy eating.

https://www.waterstones.com/book/ultra-processed-people/chris-van-tulleken/9781529160222

Not really true. Just want to know on what basis the OP is making their claims.

(Which is not an unreasonable request)

BIWI's here! You stand no chance now, OP 😏

And I will ask you again @LivelyLemonQuoter

How are you defining ‘healthy’? And based on what?

For the PP's 120g of protein that would be a kilo of cooked lentils 💨💨💨💨

Sort of. I have PCOS so over the years have been told to eat low GI/GL due to insulin resistance. I’ve never really taken too much notice of it on a personal level though. I also don’t think that monitoring glucose spikes is particularly helpful and is just another fad. It’s normal for blood sugar to raise after eating and as far as I know, is only relevant to those with diabetes. I eat grapes most days. My HbA1c has never been above 29, even considering my PCOS and insulin resistance.

As an endo sufferer I have found eating fruit doesn’t make me feel sick and nuts (it’s on my bowel) I love tangerines and bananas. I’m going to eat strawberries in season and cherries. Never tried flax or chia. Will look into it.

I have found sparkling water helps too.

Just found prunes good too as they help regulate my bowel - but can’t eat lots for obvious reasons.

It’s chocolate I struggle with. At night. I’m cutting down, but if anyone has any ideas to try to replace it I’d be grateful!

Thank you so much- this is great

Are you aware of the 'science' behind GI?

They took a handful of men (no women, which is important). Measured their blood sugar, gave them some food, measured the ruse then took the average and called it GI. Sometines one guys blood sugar would do nothing and another one's would rocket but they still took the average.

A blood glucose monitor and some strips will set you back about £20. You can do it on yourself and find out your own personal reactions.

[Don't know what happened - I was quoting someone who questioned 120g of protein...]

But meat and fish are not the only sources of protein!!

What about eggs, pulses, yogurt, tofu, quinoa...

https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet

You should probably edit your post to say fruit and carbs are fine for metabolically healthy people. Given that millions of people in the UK are not then your advice is not fine. A banana or box of grapes, or even both together, are fine for me, but my type 2 diabetic husband's blood sugar goes mental if he eats those. Not much difference to having a bowl of cereal and a chocolate bar in terms of his blood sugar response.

I do agree with you to a point though. There is too much "in moderation" talk but I don't think people understand what moderation is.

I would also add that I don't think the benefit of wholemeal over white makes it worth the taste difference for me.

Completely agree OP. I wouldnt dream of restricting nuts and whole grain bread, rice, pasta or potatos. I eat up to ten fruit and veg every day and I'm vegan. My meals look very similar to yours and this is the only way of eating that allows me to manage my weight and I'm healthier than I've ever been.