Healthy Eating in the UAE: A Practical Nutrition Guide

The UAE has high rates of obesity. According to the WHO, an estimated 30–32% of adults in the UAE are classified as obese. The combination of a sedentary lifestyle, large portion sizes, frequent dining out, and the availability of calorie-dense foods contributes to this challenge.

Good nutrition is the foundation of disease prevention. This guide provides practical, evidence-based tips for healthier eating in the UAE.

The UAE Food Environment

The UAE offers an incredibly diverse food landscape - from traditional Emirati cuisine to a wide variety of international restaurants and food delivery options. While this diversity is a strength, it also presents challenges:

• Large portions: Restaurant servings in the UAE are often significantly larger than recommended
• High sugar and fat content: Many popular beverages and dishes are calorie-dense
• Frequent dining out: The UAE has one of the highest per-capita rates of dining out globally
• Sugary beverages: Karak chai, flavoured lattes, juices, and soft drinks are widely consumed

Principles of Balanced Eating

The WHO and the Eatwell Guide (Public Health England) recommend a balanced diet based on these principles:

• Aim for at least 5 portions of fruits and vegetables per day
• One portion is approximately 80 grams (about a handful)
• Choose a variety of colours for different nutrients
• Fresh, frozen, and canned (in water or juice, not syrup) all count

• Whole grains: Brown rice, wholemeal bread, oats, quinoa
• Refined grains to limit: White rice, white bread, white pasta
• Whole grains release energy slowly, keeping you fuller for longer and providing more fibre

• Good sources: Chicken, fish, eggs, legumes (lentils, chickpeas, beans), low-fat dairy, tofu
• Limit: Processed meats (sausages, deli meats, bacon - classified by the WHO as Group 1 carcinogens)
• Red meat: The WHO recommends limiting red meat consumption. If consumed, choose lean cuts

• Healthy fats: Olive oil, avocado, nuts, seeds, oily fish (salmon, sardines)
• Limit: Saturated fats (ghee, butter, cream, fatty meats) and trans fats (partially hydrogenated oils in some processed foods)

• The WHO recommends limiting free sugars to less than 10% of total energy intake - ideally less than 5% (about 25 grams or 6 teaspoons per day for adults)
• Common hidden sugar sources in the UAE: karak chai (often contains 3–5 teaspoons of sugar), flavoured yoghurts, packaged juices, sauces, breakfast cereals

• The WHO recommends less than 5 grams of salt per day (less than 2 grams of sodium)
• High-sodium foods: processed foods, pickles, cheese, canned soups, restaurant meals, bread
• Use herbs and spices for flavour instead of salt

Practical Tips for the UAE Lifestyle

When Dining Out

• Ask for dressings and sauces on the side
• Choose grilled, baked, or steamed options over fried
• Share large portions or ask for a takeaway box at the start of the meal
• Start with a salad or soup to reduce the amount of main course you eat
• Choose water over sugary drinks

During Ramadan

• Suhoor: Choose slow-releasing energy foods - oats, eggs, whole grain bread, fruit
• Iftar: Break your fast with dates and water (following tradition and providing quick energy), then eat a balanced meal
• Avoid overeating at iftar - eat slowly and stop when comfortable
• Stay hydrated between iftar and suhoor

For Families

• Involve children in meal preparation
• Offer fruits and vegetables as snacks instead of processed options
• Limit sugary drinks - offer water and milk instead
• Set regular mealtimes as a family

Hydration

In the UAE's hot climate, adequate hydration is critical:

• Adults: Aim for approximately 2–3 litres of water per day (more if physically active or outdoors)
• Signs of dehydration: Dark urine, headache, fatigue, dizziness, dry mouth
• Water is the best choice. Unsweetened tea and coffee contribute to fluid intake
• Limit sugary drinks and fruit juices (whole fruit is a better choice)

This article is for informational purposes only and does not replace professional medical advice. Always consult your doctor or a registered dietitian for personalised guidance.