Eating a healthy, balanced diet is an important part of maintaining good health, and it can help you feel your best.
This means eating a variety of foods in the right proportions, and consuming the right amount of food and drink to reach and maintain a healthy weight.
This page covers healthy eating tips for the general population.
People with special nutritional needs or medical conditions should seek advice from their doctor or registered dietitian.
Food groups in your diet
The Eatwell Guide states that for a healthy, balanced diet, people should try:
- Eat at least 5 servings of a variety of fruits and vegetables each day (see 5 servings a day)
- Meals are based on high-fiber starchy foods such as potatoes, bread, rice or pasta
- Have some dairy alternatives or dairy products (such as soy drinks)
- Eat some legumes, legumes, fish, eggs, meat and other proteins
- Choose unsaturated oils and spreads and eat them in small quantities
- Drink plenty of fluids (at least 6 to 8 glasses a day)
If you eat foods and drinks that are high in fat, salt, and sugar, reduce your intake to smaller amounts.
Try to choose a variety of different foods from the five major food groups to get a wide range of nutrients.
Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
The Eatwell Guide does not apply to children under two years of age because they have different nutritional needs.
Between the ages of 2 and 5, children should gradually transition to eating the same foods as the rest of the family in the proportions indicated in the Eatwell Guide.
How to Create a Healthy Plate
A healthy plate is an easy way to control portion sizes. Fill half your plate with non-starchy vegetables, a quarter with lean protein, and the other with whole grains for a healthy eating plan.
video from channel (My Doctor - Kaiser Permanente)
Fruits and vegetables: Are you getting 5 portions a day?
Fruits and vegetables are a good source of vitamins, minerals, and fiber, and should make up just over a third of the food you eat daily.
It is recommended to eat at least 5 servings of a variety of fruits and vegetables each day. They can be fresh, frozen, canned, dried or juiced.
There is evidence that people who eat at least 5 servings of fruits and vegetables daily have a lower risk of heart disease, stroke, and some types of cancer.
Eating 5 servings is not as difficult as it seems.
The share is:
- 80g of fresh, canned or frozen fruits and vegetables
- 30 grams of dried fruit - which should be kept with meals
- 150ml glass of fruit juice or fruit juice - but don't take more than one serving a day as these drinks contain sugar and can damage teeth
- 1 apple, banana, pear, or similar sized fruit is 1 serving each.
A slice of pineapple or watermelon is also one serving, and 3 tablespoons of greens are another.
Adding a tablespoon of dried fruit, such as raisins, to your morning breakfast cereal is an easy way to get one serving.
You can also replace your mid-morning crackers with bananas and add a side salad to your lunch.
In the evening, eat a serving of vegetables with dinner, fresh fruits and plain low-fat yogurt for dessert, up to 5 servings a day.
Starchy foods in your diet
Starchy foods should make up just over a third of what you eat. This means that your meals should be based on these foods.
Choose wholegrain or wholegrain types of starchy foods, such as brown rice, wholemeal pasta, brown white bread, wholemeal flour or white bread that are high in fiber.
It contains more fiber, vitamins and minerals than the white varieties.
Potatoes with the skin are a great source of fiber and vitamins. For example, when eating boiled potatoes or jacket potatoes, eat the peel as well.
Milk and dairy foods (and alternatives)
Milk and dairy products, such as cheese and yogurt, are good sources of protein. They also contain calcium that helps keep your bones healthy.
Choose products with less fat and less sugar as much as possible.
Choose semi-skimmed, 1% fat, or skimmed milk, as well as low-fat hard cheese or cottage cheese, and low-fat, low-sugar yogurt.
Dairy alternatives, such as soy drinks, are also included in this food group.
When buying alternatives, choose the unsweetened varieties that are fortified with calcium.
Beans, legumes, fish, eggs, meat and other proteins
These foods are all good sources of protein, which is necessary for the body to grow and repair itself.
They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It is also one of the main sources of vitamin B12.
Choose lean cuts of meat and skinless poultry whenever possible to reduce fat. Always make sure to cook meat thoroughly.
Try to reduce your intake of red and processed meats such as bacon, ham and sausages.
Eggs and fish are also good sources of protein, and contain many vitamins and minerals. Fatty fish is especially rich in omega-3 fatty acids.
Make sure you eat at least two servings of fish per week, including one serving of oily fish.
You can choose from fresh, frozen, or canned fish, but remember that canned and smoked fish often have a high salt content.
Pulses, including beans, peas and lentils, are naturally very low in fat and rich in fiber, protein, vitamins and minerals.
Nuts are rich in fiber, and unsalted nuts are a good snack. But it still contains high levels of fat, so eat it in moderation.
oils and spreads
Some fat in the diet is essential, but on average people in the UK eat a lot of saturated fat.
It's important to get the most fat from unsaturated oils and spreads.
Replacing unsaturated fats can help lower cholesterol.
Remember that all types of fats are high in energy and should be eaten in small amounts.
Reduce your intake of saturated fat, sugar and salt
Excessive intake of saturated fats can increase the amount of cholesterol in the blood, which increases the risk of heart disease.
Regular consumption of foods and drinks that are high in sugar increases the risk of obesity and tooth decay.
Eating too much salt can raise your blood pressure, increasing your risk of heart disease or having a stroke.
See 8 Tips for Healthy Eating to learn more about why you need to cut back on saturated fat, sugar and salt, what foods are in them, and how to make healthy choices.
Need to lose weight?
Most adults in England are overweight or obese. Check if your weight is healthy with BMI calculator.
If you need to lose weight, you can use the NHS Weight Loss Plan. It's a free 12-week diet and exercise plan to help you lose weight and develop healthy habits.
The plan, which has been downloaded over two million times, is designed to help you safely lose weight and stop it.