Latest news with #whitechocolate
The Sun
3 days ago
- Business
- The Sun
Shoppers spot new Nestle chocolate pouches on shelves of major supermarket
A NEW Nestle product has left chocolate-lovers overjoyed as it lands on the shelves of a major supermarket. Shoppers shared their excitement on social media as they were desperate to get their hands on the new product. An eagle-eyed shopper spotted the Milkybar Buttons Crispy Cookie White Chocolate Sharing Bag at their local Sainsburys. With hundreds of comments flooding in, the sharing bag is clearly a hit among chocolate lovers. And for just £2 it's the perfect opportunity to try out the sweet treat with friends and family. The new crispy cookie flavour is described as "white chocolate pieces with crispy cocoa flavoured rice inclusions". It includes their beloved " smooth white chocolate". A description from Milkybar adds: "No wonder we are the nation's favourite white chocolate brand." Inspired by a bakery, the new flavour offers an exciting texture with the rice inclusions. For those looking to stick to the classic flavours, Sainsburys also sell the Milkybar White Chocolate Giant buttons for £2, You can even get a supersized bag for just £2.50 with Nectar. It's part of a wider range of white chocolate products sold by the brand. Shoppers can enjoy the Milkybar White Chocolate mousse for a refreshing chilled snack, or individual bars for the perfect lunchbox filler. Nestle offer a plethora of sharing pouches across their range of chocolates. For those looking for milk chocolate, the Aero Melts Milk Chocolate might be a good choice. Or for those after something a bit more exciting, Sainsburys also sell bags of Munchies. Earlier this week it was revealed that the brand would be bringing back a popular Quality Street chocolate - to the delight of fans. Shoppers spotted the Green Triangle-inspired sharing bar at Asda. It costs just £3.50 for an 84 gram bar, and features all of the delicious flavours of the iconic Green Triangle. The Green Triangle is described as having a "smooth, silky praline filling coated in a milk chocolate shell". Of course, it has a distinctive triangle shape and comes wrapped in a green foil. Nestle spokesperson said: "Quality Street is launching a new Green Triangle-inspired sharing bar, due to hit shelves over the next few weeks. "Inspired by our iconic Green Triangle, we've created a bar filled with Hazelnut flavour filling so that fans don't have to wait until Christmas to enjoy sharing the taste of one of their favourite Quality Street sweets as a delicious treat!" 2
Daily Mail
7 days ago
- Business
- Daily Mail
You're eating fake white chocolate! Popular brands sneakily swap sweet treat for oil-based alternatives
White chocolate is gradually fading from UK supermarket shelves, a new report has claimed. Manufacturers are ditching white chocolate in favour of an alternative product made from palm and shea oils. However, a subtle shift in packaging - for instance, changing 'white chocolate' to 'white' - means consumers might have a harder time distinguishing a genuine product from one with a similar flavour profile. White chocolate, traditionally made from cocoa butter, sugar and milk solids, must contain a minimum of 20 per cent cocoa butter to be labelled as white chocolate under UK law, according to The Grocer. However, manufacturers are failing to meet the requirement, and are instead trading cocoa butter for vegetable oils, necessitating a rebrand and packaging changes, the outlet found. For instance, when McVitie's swapped cocoa butter for oils in its white Digestives, the brand altered the packaging to read 'white' and not 'white chocolate'. Despite a recipe change, the price of the white biscuits remained steady at major UK supermarkets, including Sainsbury's, Morrisons, Asda, and Tesco. Nestle followed suit with its white chocolate KitKat Chunky. A spokesperson told The Grocer that the change in description from 'white chocolate' to 'white' was 'accurate and compliant' with the bar's ingredients of vegetable fats. The shift might be a result of rising cocoa prices, which reached new heights last year when dry weather struck West Africa, home to most the world's cocoa farms, and led to a below-par crop. White chocolate products might be undergoing the shift before milk and dark chocolates because it's typically made from cocoa butter, which is easier to replicate. However, the change has impacted some milk and dark chocolate offerings, such as McVitie's Hobnobs Oaty Cookies. The Milk Chocolate Flavour Chips and Dark Chocolate Flavour Chips products do not contain enough cocoa mass to be classified as chocolate. It comes after r eports claimed that the price of multiple popular chocolate bars could soon soar in the UK. KitKats, Yorkie bars, and Aeros are among the sweet treats made by Nestle that might cost consumers more in the near future. According to Nestle, the change is down to increasing commodity costs, making the production process more costly. The conglomerate revealed that while it has already raised its prices this year, further increases could be on the way. In the first quarter of 2025, price hikes in the cost of coffee beans and cocoa saw Nestle raise prices by 2.1 per cent overall. The price hikes were higher in some markets, according to the Swiss company, with the increases in the double digits. Because of these growing prices, its sales growth by volume was affected, Nestle said. Prices of chocolate has risen in general over recent years, with consumers facing an almost 50 per cent increase. The changes have led some chocolate manufacturers to explore other avenues, including lab-grown chocolate. Mondelez International, which makes Oreo, Chips Ahoy cookies and Cadbury chocolate bars, poured funding into start-up Celleste Bio earlier this year, according to The Financial Times. The company uses cell culture technology to grow 100 percent natural cocoa from just one or two beans. Its aim is to 'eliminate the industry's costly reliance on fragile rainforests,' the company said on its website. The cost of cocoa has continued to grow to dizzying heights, in a rally which started over a year ago. At its peak in April 2024, prices for the ingredient surpassed $12,000 per tonne, which was an almost threefold increase from January, the FT reported. Cocoa prices have soared due to poor climate and bean disease in West Africa - which is home to 70 percent of global cocoa production, which has, in turn, tightened supply. 'If we don't change how we source cocoa, we won't have chocolate in two decades,' Michal Beressi Golomb, chief executive of Celleste Bio, told the outlet. With cell-cultured cocoa, the industry 'won't need to be dependent on nature,' she added. According to Golomb, record prices and global shortages are driving a surge of interest in cocoa alternatives. 'They're really worried about having a sustainable, consistent supply of quality cocoa,' she said. 'Everybody wants to be part of the party.' The company, established in 2022, is one of several firms exploring how the industry can become less reliant on traditional cocoa production. British food ingredients company Tate & Lyle has also partnered with BioHarvest Sciences to develop sweeteners from synthetic plant-derived molecules, the outlet reported. Other companies are looking at how to create sweet treats with other, natural ingredients. Last year, confectioner Fazer, which is based in Finland, rolled out a limited edition cocoa-free 'chocolate' made from local malted rye and coconut oil. 'Nearly four years ago, research told us climate change would impact the availability and price of cocoa,' Annika Porr from Fazer Confectionery's Forward Lab, told the FT, adding, 'This year it has become a reality.' While cocoa prices may be soaring, lab-grown alternatives still face price pressures - and the challenge of making products appeal to consumers. Celleste Bio aims to reach cost parity with pre-2024 cocoa prices once they are in the market in 2027. Porr added: 'Consumers really expect it to taste and feel similar to traditional cocoa. There is still work to be done.' It comes as some confectioners responded to cocoa price rises earlier this year by pitching more non-chocolate treats. Hershey's shipped more non-cocoa treats to retailers last Easter in addition to its traditional Reese's chocolate bunnies and eggs. The brand introduced a new six-pack of cookies 'n' cream bunnies, offered full-sized Kit Kat lemon crisp bars and mixed Haribo gummy bears with chocolate bars in its assortment bags. But despite moves to pull back from a heavy reliance on cocoa, large scale confection-makers said they would not be willing to sacrifice taste in order to save money. 'Tinkering now with the recipes and flavor profiles simply because the input cost for cocoa has gone up, in my opinion, would be a mistake,' Nestlé Chief Executive Officer Mark Schneider said on call with journalists in February.
Telegraph
09-07-2025
- General
- Telegraph
This own-label white chocolate tastes better than a Milkybar: 29 supermarket bars tried and tested
Purists may claim that it isn't chocolate at all, but the sweet, mild flavour of white chocolate is curiously comforting. According to Chantal Coady, the chocolate maker and retailer known as 'the Chocolate Detective', it's actually not that surprising: the sweet lactic notes 'might be the closest thing to breast milk', she explains, and trigger a subliminal sense of childlike bliss – for some of us at least. White chocolate is legally chocolate as long as it contains at least 20 per cent cocoa butter and 14 per cent dry milk solids, but there's another reason that connoisseurs should not completely dismiss it, says Spencer Hyman, the co-founder of speciality chocolate retailer Cocoa Runners. 'Even though it doesn't have the tannins and anthocyanins that you get in dark or milk chocolate, the cocoa butter itself actually has some flavour and aromas,' Hyman says. This is especially true when the cocoa butter hasn't been industrially deodorised to remove its natural scent, although sadly most has (want to taste the real deal? Try Chocolarder's 40 per cent pure white, made with undeodorised cocoa butter; £6.95 for 70g). Having tasted 29 bars from the high street (saving a high-end product taste test for another day), I can confirm that there are still good options to be found on supermarket shelves to satisfy that white chocolate craving – including cooking chocolate. Skip to: Traditionally this is higher in cocoa butter than regular chocolate, and designed to melt evenly: could it be more delicious to eat? Read on to discover which version is worth adding to your cookies, and which bar is best for a nibble. The taste test Zero-star white chocolate
Yahoo
01-07-2025
- Health
- Yahoo
Three dried apricots, a steak and 30g of walnuts: My weird week on Margaret Thatcher's ‘perfect diet'
There is no recommended daily amount of white chocolate. I wish there was, because I'd be the poster girl for hitting it. Last year, for example, I regularly covered my morning porridge in white chocolate buttons, before following it with a white chocolate matcha once I left the house. Lunch would end with a white chocolate cookie, and after dinner I'd nod to the notion of health by studiously cutting up some green apple… before pouring melted white chocolate on top. In possibly related news, in November 2024 I was diagnosed with 'very high' cholesterol at the age of 32. Thanks to my family's abundant history of heart attacks and strokes, I quickly realised I'd have to change my habits and downloaded an app, Cronometer, to monitor my saturated fat intake. But of course, the app didn't only monitor that. With handy charts, it warned me if I'd only reached 21 per cent of my daily recommended vitamin A target, and told me whether I was getting the right amounts of protein and fat. Almost immediately, my inner student started wondering: would it be possible to score 100 per cent in everything? Skip to: The 'perfect diet' Scientists will probably never agree on what exactly constitutes the 'perfect' diet – and of course, different bodies have different needs. Still, in the name of 'protecting and improving the nation's health', Public Health England does publish dietary recommendations for the general population, advising on intakes of energy, macronutrients, salt and fibre. A woman between the ages of 19 and 64 – that's me – should aim for 2,000 calories, 45g of protein, less than 78g of fat, at least 267g of carbohydrates and 30g of fibre a day. We also need 600 micrograms of vitamin A, 200 micrograms of folate and 40 milligrams of vitamin C, among numerous other vitamins. As for minerals, it's good to get 700mg of calcium but just 7mg of zinc, plus 2.4g of sodium – not to mention all the rest. Some of the numbers are more familiar than others: no more than 27g of free sugars a day for women, and less than 6g of salt. Most of these recommendations weren't designed to be tick-boxes for the public – merely yardsticks by which to judge dietary surveys of the population and aid food labelling. 'Food and nutrient-based dietary recommendations are a policy tool,' says Bridget Benelam, a communications manager at the British Nutrition Foundation. 'They can be used to help ensure foods provided support good health – for example, in school or hospital food.' The Government and charities like the BNF translate the numbers into accessible dietary guidance such as the Eatwell Guide, which uses handy, brightly coloured imagery. And yet, I want to know: what would my food intake have to look like to hit every single one of these recommended daily targets, every single day for a week? And besides, what happens to a body in white chocolate withdrawal? Registered nutritionist Kathryn Styles has over 20 years' experience and has offered nutritional support to schools, care homes and manufacturers. In late May, she created a seven-day menu for me that met all of the Government's dietary recommendations, maximising my vitamin and mineral intake with plenty of fruit, vegetables, nuts, legumes and seeds – but also the occasional scone (topped with crème fraîche), portion of chips or slices of white bread 'to add bulk,' says Styles. White bread and white rice increased my daily carbohydrate content without pushing up my fibre intake, which was already going to be nice and high. This was perhaps the first eye-opener of the experiment: after all, haven't romcoms and magazines spent decades telling me that carbohydrates are inherently bad? 'There are no bad foods – it's all about the balance,' says Styles. Accordingly, she created a varied plan for me: one day out of the seven, for example, I hit my targets with ready meals, another featured steak and another was suitable for a vegan. I made numerous other surprising discoveries in the week I followed Styles' plan – not that my hair, teeth, nails or eyeballs became stronger and shinier; it takes longer than seven days to see those kinds of benefits. Nor did I lose body fat or gain muscle. This experiment was about testing how feasible it is to reach Government targets – and how hitting them made me feel day to day. For starters, my weekly food bill shot up by 50 per cent – and it would've been even higher if I hadn't already had expensive accoutrements like flax and chia seeds in the cupboard. Breakfast on day one was two boiled eggs on two slices of white toast, spread thinly with Marmite. Though some might decry the fortified yeast spread as an 'ultra-processed food,' Marmite contains minerals such as magnesium and potassium and is a source of B vitamins. I finished it off with an orange, which I found more satisfying than simply drinking a cup of juice. By the time I reached my mid-morning blueberry snack, I was desperate for chocolate. Styles told me I had to eat 80g of any given fruit or veg to count it as a portion, and I quickly learnt that not all grams are equal. Eighty grams of strawberries is a sorry five berries – not enough – but 80g of salad makes me feel like a hungover stegosaurus. Because I don't really like blueberries, 80g felt punishingly mushy. Cooking a whole lentil chilli bake from scratch at lunchtime was definitely stressful in between all my recommended daily emailing, but it ended up delicious – and very filling – especially after I polished it off with a scone, a couple of strawberries and some crème fraîche. I was surprised, then, to be ragingly hungry by dinnertime; my body clearly missed its bountiful routine of afternoon snacks. Instead, I was permitted an entire carrot, sans any dip. While it sounds like something that breaks the European Convention on Human Rights, I was amazed to discover I genuinely enjoyed that carrot. I felt optimistic as I made my way through a tasty stir-fried pork dinner, but my mood soon came crashing down. Pudding was 125g of low-fat yogurt, which, of course, legally can't actually be called pudding at all. While I wasn't a changed woman, things inside my body were changing. Styles had warned me one thing would be affected fairly quickly: my bowels. Although we're supposed to get 30g of fibre a day, 96 per cent of us don't, with adults in the UK averaging around 16.4g. This is troubling because fibre is a literal life-saver, proven to help lower blood pressure and cholesterol and reduce the risk of heart disease, strokes, diabetes and bowel cancer. While I'd already increased my fibre intake after my high cholesterol diagnosis last year, Styles' diet was extremely fibrous, averaging 39g a day. In short, my digestion was affected. To retain, if not my dignity, at least a degree of mystery, I will simply say: the winds of change blew, like, a lot. Pancakes for breakfast were an auspicious start to day two, even if I had to make them with oats and could only have them with fruit and yogurt. Three dried apricots made for a delicious but heartbreaking snack, and it felt dry and punishing to get through 30g of unsalted pistachios. Styles had warned me that condiments would increase the salt, sugar and fat in my diet, so I had my chicken and avocado wrap at lunchtime without sriracha but with a packet of crisps. I saved the apple I was supposed to have next for after my black bean burger dinner, because otherwise I would've been left entirely pudding-less, an unthinkable prospect. At the end of day two, although I was technically eating more food than ever before, I was hungrier. This wasn't real hunger, however, but a howling dissatisfaction. My brain simply doesn't believe my belly is full unless it's had a little chocolate treat. And chocolate wasn't the only thing missing from day two. Despite Styles' admirable efforts, I came in just under my recommended daily amount of selenium – the mineral that helps immune systems thrive. I started to wonder where the government's recommendations even came from. 'A hundred years ago, vitamins were essentially unknown. The first paper that even mentioned vitamins was published in 1912,' says Dariush Mozaffarian, a cardiologist and director of the Food is Medicine Institute at Tufts University in Massachusetts. That paper was authored by Polish biochemist Casimir Funk, who isolated the 'vital amine' in brown rice that seemed to prevent thiamine deficiency. Thanks to his work, 13 more vitamins were discovered over the following 35 years. To figure out how much of any given vitamin or nutrient people needed to ward off diseases caused by deficiencies (such as scurvy and rickets), scientists conducted animal experiments, tested human blood and undertook observational studies of people's diets. Mozaffarian explains that, to prepare for the Second World War, the British Medical Association and US government separately asked scientists to establish minimum requirements. Research continued over the following decades, and in 1991, after four years of consideration initiated under Margaret Thatcher, the Department of Health issued recommendations that are still used today. These are designed to protect most people from the risk of diet-related diseases, though a guide accompanying the 1991 recommendations noted: 'People differ from each other in the amounts of energy and nutrients they need.' For his part, Donald Acheson – the government's chief medical officer under Margaret Thatcher and then John Major – declared that if the recommendations were widely followed in Britain, 'Constipation would disappear, coronary heart disease would be very much reduced, and the relationship between badly balanced diets and certain types of cancer would become clearer.' Still, reactions to the government guidance varied: some within the sugar industry accused the Press Association of 'grossly inaccurate' reporting for suggesting sugar consumption should be halved, while the National Dairy Council happily emphasised the calcium requirements. On day three I'm a vegan, and because I've gone two whole days without any chocolate, I take the dark chocolate that Styles recommended I have after dinner (it contains iron, which can be lacking in vegan diets) and put it in my breakfast. I feel transcendent as I sprinkle it atop Weetabix, blueberries, walnuts, banana and soy milk, and I love eating the mushroom and chickpea stroganoff recipe Styles recommended for lunch (despite the fact the blogger behind it designed it 'for babies and toddlers'). Still, I'm disappointed that my new regime hasn't left me bursting with energy – I still need my daily afternoon naps. The tins in my recycling bin are quickly building up thanks to my new beans, lentils and chickpea habit, but at least they're enjoyable – I can't say the same for the nuts. Thirty grams of dry nuts as a snack feels like an overdose without the addition of sugar or salt. This, I think, is why day four was so very welcome: my ready-meal day. I started with a tasty Leon porridge and later snacked on a brand of maple syrup-covered (yay!) nuts. My Waitrose prawn and lemongrass salad was delicious, although I was horrified that the (small) fruit salad that came with it cost £4.09. Extra snacks of popcorn and flapjack felt like a treat. 'I was keen to showcase how requirements could be met from a range of different dietary patterns and combinations of food so that it wasn't just the same thing every day,' Styles says. 'It may not be lifelong that you'd be able to follow something similar – I just wanted to show that it could be achieved in many different ways.' I really enjoyed my ready-meal curry for tea, but then another helping of plain, unsweetened yogurt tipped me over the edge. I can fully understand how, if you gave my caveman ancestors berries and yogurt for pudding, they'd flip out and praise the heavens. But we've invented literally hundreds of E numbers since then, and E numbers are delicious. To my shame, I popped a couple of 'crazy sour' Skittles into my mouth while watching telly, followed by a handful more. It would be a lie to say I felt any regret or remorse. Breaking the Skittles dam set me up for failure on day five, 'steak day.' My fruity, peanut-porridge was tasty but sadly chocolate-less, and making a cooked lunch every day was wearing on me. A mid-morning snack of brie, French bread and grapes felt like lunch in itself, so I skipped cooking the 'halloumi with chickpea salsa and couscous' recipe that Styles advised. This meant that by 4pm I was ravenous – and when I passed a woman eating out of a McDonald's bag, I wanted to pounce on it like a lion. I settled instead for three prunes and more cumbersome cashews. At dinnertime, I tried to make up for my shortcomings by shoving some halloumi on my steak but – delicious as it was – my heart panged when Uber Eats sent me a push notification declaring it was 'National Fish and Chip Day'. Even though Styles had generously allowed me to go over my fat and saturated fat content on day five (and, she notes, there is no upper limit recommendation on protein, so I had plenty that day), I started to wonder: can a woman really live on nutrients and vitamins alone? Before I could stop myself, I sprinkled perhaps the least nutrient-dense food known to man on my yogurt: raspberry sherbet. Vibrating from my sugar high, I wanted someone to tell me there's actually no point eating healthily. While no self-respecting nutritionist would say this, I did discover that some scientists are against 'nutritionism,' that is, valuing a food only for its nutritional content rather than the context of how it is created and consumed. Professor Mozaffarian says it is 'reductionist' to assume we can address all chronic diseases with recommended daily intakes, and that while dietary targets were historically great at eliminating diseases caused by single nutrient deficiencies, cardiovascular disease, obesity, diabetes and cancers are far more complex. He also notes that people can become obsessive and misguided in their focus on certain nutrients. 'I think the biggest one that I see is protein. If you aren't strength training to build muscle, what do you think happens if you eat excess protein? It gets turned into fat.' Ultimately, he argues, 'You can't construct a healthy diet based on a nutrient cocktail.' And on the sixth day, there was fish. I had told Styles that I wasn't a fan of oily fish like mackerel, which is of course a powerfully nutritious food, rich in B vitamins, iron, magnesium and our old friend selenium. Instead, she recommended a delicious tuna poke bowl for lunch and a creamy salmon pasta for dinner, both of which went down well. I saved the 150ml of allotted fruit juice from breakfast for my evening in the pub and – unable to bring myself to order yet more water at the bar – I caved and ordered an espresso martini. The barman made it too bitter, which was exactly what I deserved. I started to wonder if there was anyone else out there following this kind of diet, and found an online post by Sean Hickey, a 49-year-old web developer from Pennsylvania. For about six years, Hickey has been hitting 100 per cent of his recommended daily targets on most days, also inspired by the app Cronometer. 'It was a little startling to see the wide gaps in my nutrition,' he says of first downloading the app. 'I was not someone who ate a lot of vegetables, beans, leafy greens, grains, etc.' Thanks to his obsession with data, creating a diet that hit 100 per cent of the targets became a 'game' for Hickey. Eventually, he decided to follow a largely plant-based diet, which means lots of salad, tofu and nuts, as well as the occasional vegan nugget. Today, Hickey says achieving 100 per cent across the board has 'become a natural part of my life' – it only takes him five minutes each morning to plan and log his meals. And yet he can't say he feels much better, stronger or healthier for it: 'The only noticeable difference is that one time I went three years without getting sick,' he says. Still, Hickey hopes he'll see the benefits long-term. 'Keeping Type 2 diabetes at bay and having a strong immune system will lead to a more enjoyable old age.' Rather kindly, my week ended with a roast dinner, ice cream and chocolate, but when midnight hit and a new week began, I still scoffed a cupcake. Overall, I hit my targets, though some days were slightly short on certain things – only 72 per cent of my recommended calcium on my fish day, for example – and I undoubtedly went over my recommended sugar intake with my illicit Skittles and sherbet. Styles also notes that my vitamin D intake was only around 55 per cent of daily requirements on average – this is because our primary source is sunlight (hence the need for supplements in winter months). In the UK, fewer than 0.1 per cent of people adhere to all of the Eatwell guidance, and I can't promise I'll keep being one of them. While my week was nowhere near as boring and tasteless as I expected, things were expensive and time-consuming. The most deprived families in the country would need to spend 70 per cent of their disposable income to meet dietary recommendations – for many, it simply isn't realistic. Still, there are a few things I'll definitely stick with: more bananas, salmon and nuts (even if I do go for the kind covered in sugar or chocolate). Snacking on a carrot while cooking dinner can keep me away from crisps. And I can feel Styles's wisdom about fibre sticking with me. 'I always say we need to make fibre more sexy,' she says. 'It's the one big key nutrient that we should all be eating more of.' While I didn't experience any headaches from my white chocolate withdrawal – Styles theorises that the high fibre diet helped stabilise my blood sugar – I did miss the sheer joy and satisfaction that it normally brings to my days. 'Just be varied in what you eat, make it colourful and have a balance,' Styles says. She stresses that we all need to focus on 'adding more, rather than taking away, otherwise you're just missing out on key nutrients.' A spoon of chia seeds here, a handful of walnuts there can be a great place to start. When I resumed my normal diet – with a KFC salad box, a Tango Ice Blast and a pick 'n' mix on day one – I was greeted with two days of headaches. On the third day, the Government released the results of its National Diet and Nutrition Survey spanning 2019 to 2023, revealing that, on average, adult Brits have 3.3 to 3.7 portions of fruit and veg per day and, in fact, only 17 per cent of us get our five-a-day. It seems all the hyper-specific dietary advice we see in headlines, apps and Instagram videos is distracting us from some very fundamental truths. I'm off for a carrot – I'll try not to dip it in any sherbet. Broaden your horizons with award-winning British journalism. 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Telegraph
01-07-2025
- Health
- Telegraph
Three dried apricots, a steak and 30g of walnuts: My weird week on Margaret Thatcher's ‘perfect diet'
There is no recommended daily amount of white chocolate. I wish there was, because I'd be the poster girl for hitting it. Last year, for example, I regularly covered my morning porridge in white chocolate buttons, before following it with a white chocolate matcha once I left the house. Lunch would end with a white chocolate cookie, and after dinner I'd nod to the notion of health by studiously cutting up some green apple… before pouring melted white chocolate on top. In possibly related news, in November 2024 I was diagnosed with 'very high' cholesterol at the age of 32. Thanks to my family's abundant history of heart attacks and strokes, I quickly realised I'd have to change my habits and downloaded an app, Cronometer, to monitor my saturated fat intake. But of course, the app didn't only monitor that. With handy charts, it warned me if I'd only reached 21 per cent of my daily recommended vitamin A target, and told me whether I was getting the right amounts of protein and fat. Almost immediately, my inner student started wondering: would it be possible to score 100 per cent in everything? Skip to: The 'perfect diet' Scientists will probably never agree on what exactly constitutes the 'perfect' diet – and of course, different bodies have different needs. Still, in the name of 'protecting and improving the nation's health', Public Health England does publish dietary recommendations for the general population, advising on intakes of energy, macronutrients, salt and fibre. A woman between the ages of 19 and 64 – that's me – should aim for 2,000 calories, 45g of protein, less than 78g of fat, at least 267g of carbohydrates and 30g of fibre a day. We also need 600 micrograms of vitamin A, 200 micrograms of folate and 40 milligrams of vitamin C, among numerous other vitamins. As for minerals, it's good to get 700mg of calcium but just 7mg of zinc, plus 2.4g of sodium – not to mention all the rest. Some of the numbers are more familiar than others: no more than 27g of free sugars a day for women, and less than 6g of salt. Most of these recommendations weren't designed to be tick-boxes for the public – merely yardsticks by which to judge dietary surveys of the population and aid food labelling. 'Food and nutrient-based dietary recommendations are a policy tool,' says Bridget Benelam, a communications manager at the British Nutrition Foundation. 'They can be used to help ensure foods provided support good health – for example, in school or hospital food.' The Government and charities like the BNF translate the numbers into accessible dietary guidance such as the Eatwell Guide, which uses handy, brightly coloured imagery. And yet, I want to know: what would my food intake have to look like to hit every single one of these recommended daily targets, every single day for a week? And besides, what happens to a body in white chocolate withdrawal? Registered nutritionist Kathryn Styles has over 20 years' experience and has offered nutritional support to schools, care homes and manufacturers. In late May, she created a seven-day menu for me that met all of the Government's dietary recommendations, maximising my vitamin and mineral intake with plenty of fruit, vegetables, nuts, legumes and seeds – but also the occasional scone (topped with crème fraîche), portion of chips or slices of white bread 'to add bulk,' says Styles. White bread and white rice increased my daily carbohydrate content without pushing up my fibre intake, which was already going to be nice and high. This was perhaps the first eye-opener of the experiment: after all, haven't romcoms and magazines spent decades telling me that carbohydrates are inherently bad? 'There are no bad foods – it's all about the balance,' says Styles. Accordingly, she created a varied plan for me: one day out of the seven, for example, I hit my targets with ready meals, another featured steak and another was suitable for a vegan. I made numerous other surprising discoveries in the week I followed Styles' plan – not that my hair, teeth, nails or eyeballs became stronger and shinier; it takes longer than seven days to see those kinds of benefits. Nor did I lose body fat or gain muscle. This experiment was about testing how feasible it is to reach Government targets – and how hitting them made me feel day to day. For starters, my weekly food bill shot up by 50 per cent – and it would've been even higher if I hadn't already had expensive accoutrements like flax and chia seeds in the cupboard. Day One Breakfast on day one was two boiled eggs on two slices of white toast, spread thinly with Marmite. Though some might decry the fortified yeast spread as an 'ultra-processed food,' Marmite contains minerals such as magnesium and potassium and is a source of B vitamins. I finished it off with an orange, which I found more satisfying than simply drinking a cup of juice. By the time I reached my mid-morning blueberry snack, I was desperate for chocolate. Styles told me I had to eat 80g of any given fruit or veg to count it as a portion, and I quickly learnt that not all grams are equal. Eighty grams of strawberries is a sorry five berries – not enough – but 80g of salad makes me feel like a hungover stegosaurus. Because I don't really like blueberries, 80g felt punishingly mushy. Cooking a whole lentil chilli bake from scratch at lunchtime was definitely stressful in between all my recommended daily emailing, but it ended up delicious – and very filling – especially after I polished it off with a scone, a couple of strawberries and some crème fraîche. I was surprised, then, to be ragingly hungry by dinnertime; my body clearly missed its bountiful routine of afternoon snacks. Instead, I was permitted an entire carrot, sans any dip. While it sounds like something that breaks the European Convention on Human Rights, I was amazed to discover I genuinely enjoyed that carrot. I felt optimistic as I made my way through a tasty stir-fried pork dinner, but my mood soon came crashing down. Pudding was 125g of low-fat yogurt, which, of course, legally can't actually be called pudding at all. While I wasn't a changed woman, things inside my body were changing. Styles had warned me one thing would be affected fairly quickly: my bowels. Although we're supposed to get 30g of fibre a day, 96 per cent of us don't, with adults in the UK averaging around 16.4g. This is troubling because fibre is a literal life-saver, proven to help lower blood pressure and cholesterol and reduce the risk of heart disease, strokes, diabetes and bowel cancer. While I'd already increased my fibre intake after my high cholesterol diagnosis last year, Styles' diet was extremely fibrous, averaging 39g a day. In short, my digestion was affected. To retain, if not my dignity, at least a degree of mystery, I will simply say: the winds of change blew, like, a lot. Day Two Pancakes for breakfast were an auspicious start to day two, even if I had to make them with oats and could only have them with fruit and yogurt. Three dried apricots made for a delicious but heartbreaking snack, and it felt dry and punishing to get through 30g of unsalted pistachios. Styles had warned me that condiments would increase the salt, sugar and fat in my diet, so I had my chicken and avocado wrap at lunchtime without sriracha but with a packet of crisps. I saved the apple I was supposed to have next for after my black bean burger dinner, because otherwise I would've been left entirely pudding-less, an unthinkable prospect. At the end of day two, although I was technically eating more food than ever before, I was hungrier. This wasn't real hunger, however, but a howling dissatisfaction. My brain simply doesn't believe my belly is full unless it's had a little chocolate treat. And chocolate wasn't the only thing missing from day two. Despite Styles' admirable efforts, I came in just under my recommended daily amount of selenium – the mineral that helps immune systems thrive. I started to wonder where the government's recommendations even came from. 'A hundred years ago, vitamins were essentially unknown. The first paper that even mentioned vitamins was published in 1912,' says Dariush Mozaffarian, a cardiologist and director of the Food is Medicine Institute at Tufts University in Massachusetts. That paper was authored by Polish biochemist Casimir Funk, who isolated the 'vital amine' in brown rice that seemed to prevent thiamine deficiency. Thanks to his work, 13 more vitamins were discovered over the following 35 years. To figure out how much of any given vitamin or nutrient people needed to ward off diseases caused by deficiencies (such as scurvy and rickets), scientists conducted animal experiments, tested human blood and undertook observational studies of people's diets. Mozaffarian explains that, to prepare for the Second World War, the British Medical Association and US government separately asked scientists to establish minimum requirements. Research continued over the following decades, and in 1991, after four years of consideration initiated under Margaret Thatcher, the Department of Health issued recommendations that are still used today. These are designed to protect most people from the risk of diet-related diseases, though a guide accompanying the 1991 recommendations noted: 'People differ from each other in the amounts of energy and nutrients they need.' For his part, Donald Acheson – the government's chief medical officer under Margaret Thatcher and then John Major – declared that if the recommendations were widely followed in Britain, 'Constipation would disappear, coronary heart disease would be very much reduced, and the relationship between badly balanced diets and certain types of cancer would become clearer.' Still, reactions to the government guidance varied: some within the sugar industry accused the Press Association of 'grossly inaccurate' reporting for suggesting sugar consumption should be halved, while the National Dairy Council happily emphasised the calcium requirements. Day Three On day three I'm a vegan, and because I've gone two whole days without any chocolate, I take the dark chocolate that Styles recommended I have after dinner (it contains iron, which can be lacking in vegan diets) and put it in my breakfast. I feel transcendent as I sprinkle it atop Weetabix, blueberries, walnuts, banana and soy milk, and I love eating the mushroom and chickpea stroganoff recipe Styles recommended for lunch (despite the fact the blogger behind it designed it 'for babies and toddlers'). Still, I'm disappointed that my new regime hasn't left me bursting with energy – I still need my daily afternoon naps. The tins in my recycling bin are quickly building up thanks to my new beans, lentils and chickpea habit, but at least they're enjoyable – I can't say the same for the nuts. Thirty grams of dry nuts as a snack feels like an overdose without the addition of sugar or salt. Day Four This, I think, is why day four was so very welcome: my ready-meal day. I started with a tasty Leon porridge and later snacked on a brand of maple syrup-covered (yay!) nuts. My Waitrose prawn and lemongrass salad was delicious, although I was horrified that the (small) fruit salad that came with it cost £4.09. Extra snacks of popcorn and flapjack felt like a treat. 'I was keen to showcase how requirements could be met from a range of different dietary patterns and combinations of food so that it wasn't just the same thing every day,' Styles says. 'It may not be lifelong that you'd be able to follow something similar – I just wanted to show that it could be achieved in many different ways.' I really enjoyed my ready-meal curry for tea, but then another helping of plain, unsweetened yogurt tipped me over the edge. I can fully understand how, if you gave my caveman ancestors berries and yogurt for pudding, they'd flip out and praise the heavens. But we've invented literally hundreds of E numbers since then, and E numbers are delicious. To my shame, I popped a couple of 'crazy sour' Skittles into my mouth while watching telly, followed by a handful more. It would be a lie to say I felt any regret or remorse. Day Five Breaking the Skittles dam set me up for failure on day five, 'steak day.' My fruity, peanut-porridge was tasty but sadly chocolate-less, and making a cooked lunch every day was wearing on me. A mid-morning snack of brie, French bread and grapes felt like lunch in itself, so I skipped cooking the 'halloumi with chickpea salsa and couscous' recipe that Styles advised. This meant that by 4pm I was ravenous – and when I passed a woman eating out of a McDonald's bag, I wanted to pounce on it like a lion. I settled instead for three prunes and more cumbersome cashews. At dinnertime, I tried to make up for my shortcomings by shoving some halloumi on my steak but – delicious as it was – my heart panged when Uber Eats sent me a push notification declaring it was 'National Fish and Chip Day'. Even though Styles had generously allowed me to go over my fat and saturated fat content on day five (and, she notes, there is no upper limit recommendation on protein, so I had plenty that day), I started to wonder: can a woman really live on nutrients and vitamins alone? Before I could stop myself, I sprinkled perhaps the least nutrient-dense food known to man on my yogurt: raspberry sherbet. Vibrating from my sugar high, I wanted someone to tell me there's actually no point eating healthily. While no self-respecting nutritionist would say this, I did discover that some scientists are against 'nutritionism,' that is, valuing a food only for its nutritional content rather than the context of how it is created and consumed. Professor Mozaffarian says it is 'reductionist' to assume we can address all chronic diseases with recommended daily intakes, and that while dietary targets were historically great at eliminating diseases caused by single nutrient deficiencies, cardiovascular disease, obesity, diabetes and cancers are far more complex. He also notes that people can become obsessive and misguided in their focus on certain nutrients. 'I think the biggest one that I see is protein. If you aren't strength training to build muscle, what do you think happens if you eat excess protein? It gets turned into fat.' Ultimately, he argues, 'You can't construct a healthy diet based on a nutrient cocktail.' Day Six And on the sixth day, there was fish. I had told Styles that I wasn't a fan of oily fish like mackerel, which is of course a powerfully nutritious food, rich in B vitamins, iron, magnesium and our old friend selenium. Instead, she recommended a delicious tuna poke bowl for lunch and a creamy salmon pasta for dinner, both of which went down well. I saved the 150ml of allotted fruit juice from breakfast for my evening in the pub and – unable to bring myself to order yet more water at the bar – I caved and ordered an espresso martini. The barman made it too bitter, which was exactly what I deserved. I started to wonder if there was anyone else out there following this kind of diet, and found an online post by Sean Hickey, a 49-year-old web developer from Pennsylvania. For about six years, Hickey has been hitting 100 per cent of his recommended daily targets on most days, also inspired by the app Cronometer. 'It was a little startling to see the wide gaps in my nutrition,' he says of first downloading the app. 'I was not someone who ate a lot of vegetables, beans, leafy greens, grains, etc.' Thanks to his obsession with data, creating a diet that hit 100 per cent of the targets became a 'game' for Hickey. Eventually, he decided to follow a largely plant-based diet, which means lots of salad, tofu and nuts, as well as the occasional vegan nugget. Today, Hickey says achieving 100 per cent across the board has 'become a natural part of my life' – it only takes him five minutes each morning to plan and log his meals. And yet he can't say he feels much better, stronger or healthier for it: 'The only noticeable difference is that one time I went three years without getting sick,' he says. Still, Hickey hopes he'll see the benefits long-term. 'Keeping Type 2 diabetes at bay and having a strong immune system will lead to a more enjoyable old age.' Day Seven Rather kindly, my week ended with a roast dinner, ice cream and chocolate, but when midnight hit and a new week began, I still scoffed a cupcake. Overall, I hit my targets, though some days were slightly short on certain things – only 72 per cent of my recommended calcium on my fish day, for example – and I undoubtedly went over my recommended sugar intake with my illicit Skittles and sherbet. Styles also notes that my vitamin D intake was only around 55 per cent of daily requirements on average – this is because our primary source is sunlight (hence the need for supplements in winter months). In the UK, fewer than 0.1 per cent of people adhere to all of the Eatwell guidance, and I can't promise I'll keep being one of them. While my week was nowhere near as boring and tasteless as I expected, things were expensive and time-consuming. The most deprived families in the country would need to spend 70 per cent of their disposable income to meet dietary recommendations – for many, it simply isn't realistic. Still, there are a few things I'll definitely stick with: more bananas, salmon and nuts (even if I do go for the kind covered in sugar or chocolate). Snacking on a carrot while cooking dinner can keep me away from crisps. And I can feel Styles's wisdom about fibre sticking with me. 'I always say we need to make fibre more sexy,' she says. 'It's the one big key nutrient that we should all be eating more of.' While I didn't experience any headaches from my white chocolate withdrawal – Styles theorises that the high fibre diet helped stabilise my blood sugar – I did miss the sheer joy and satisfaction that it normally brings to my days. 'Just be varied in what you eat, make it colourful and have a balance,' Styles says. She stresses that we all need to focus on 'adding more, rather than taking away, otherwise you're just missing out on key nutrients.' A spoon of chia seeds here, a handful of walnuts there can be a great place to start. When I resumed my normal diet – with a KFC salad box, a Tango Ice Blast and a pick 'n' mix on day one – I was greeted with two days of headaches. On the third day, the Government released the results of its National Diet and Nutrition Survey spanning 2019 to 2023, revealing that, on average, adult Brits have 3.3 to 3.7 portions of fruit and veg per day and, in fact, only 17 per cent of us get our five-a-day. It seems all the hyper-specific dietary advice we see in headlines, apps and Instagram videos is distracting us from some very fundamental truths. I'm off for a carrot – I'll try not to dip it in any sherbet.
