Improve Nutrition Quality
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Nutrition quality is about what you eat, not how much — the composition of your diet determines long-term health outcomes more than calorie count. This outcome is about food quality, not weight loss. Improving it requires knowing the current starting point across four evidence-based dimensions: vegetable and fruit intake (NHS target: 5 or more 80g portions per day), oily fish intake (NHS target: 2 portions per week), whole grain versus refined grain consumption, and ultra-processed food frequency (foods with more than 5 ingredients, industrial additives, or flavourings on the label). Record everything you eat and drink for 7 full consecutive days in real time — not recalled at the end of the week. For each day, count: portions of vegetables (including pulses and legumes), portions of fruit, whether you had oily fish (salmon, mackerel, sardines, trout, herring), whether grains were whole or refined, and how many meals or snacks included ultra-processed foods. Calculate daily averages across the 7 days for each metric.
Proof required
Submit your 7-day diet diary recorded in real time, with a summary table showing your average daily vegetable portions, average daily fruit portions, oily fish meals per week, and estimated ultra-processed food frequency (meals per day containing ultra-processed items). This is your nutritional baseline — you will compare against it at M3.
What gets checked
- The diary covers 7 full consecutive days recorded in real time — retrospective recall systematically misses snacks, condiments, and low-quality meals that the person does not think of as 'eating'
- The summary table uses the same four dimensions for all 7 days — vegetable portions, fruit portions, oily fish frequency, and ultra-processed food frequency — so the M3 comparison is on the same basis
- One primary gap is identified from the summary — the dimension furthest from the NHS target is the focus for the 8-week programme; the M3 comparison will be most meaningful against this primary gap