Healthy eating supports physical health, energy and overall wellbeing. A balanced diet should include plenty of fruit and vegetables, higher-fibre starchy foods, protein sources, dairy or alternatives, and small amounts of unsaturated fats. Limiting foods high in sugar, salt and saturated fat, staying hydrated and remaining active can help support long-term health and quality of life for most UK adults.
Healthy Eating and Wellbeing
Eating a healthy, balanced diet can play an important role in maintaining your health and wellbeing. Rather than focusing on individual foods, it is generally better to consider the overall balance and variety of foods you eat across the day or week.
The NHS Eatwell Guide explains how different food groups can contribute towards a healthy, balanced diet. It recommends eating a variety of fruit and vegetables, choosing higher-fibre starchy carbohydrates and including appropriate sources of protein.
Fruit and Vegetables
Fruit and vegetables provide important vitamins, minerals and fibre. UK guidance recommends eating at least five portions of a variety of fruit and vegetables each day.
Fresh, frozen, tinned and dried options can all contribute towards a balanced diet. Choosing a variety of different foods can also help make meals more interesting while providing a broader range of nutrients.
Choose Higher-Fibre Foods
Starchy foods such as potatoes, bread, rice and pasta can form an important part of a balanced diet. Where possible, consider higher-fibre or wholegrain varieties such as wholemeal bread, brown rice and wholewheat pasta.
The government’s Eatwell Guide provides an overview of the proportions of different food groups recommended as part of a healthy diet.
Protein and Dairy
A healthy diet should include suitable sources of protein. These can include beans, pulses, fish, eggs, lean meat and other protein-rich foods.
Milk, yoghurt, cheese and suitable dairy alternatives can provide nutrients including calcium and protein. The most appropriate choices will depend on your individual dietary needs and preferences.
Reduce Foods High in Sugar, Salt and Saturated Fat
Foods and drinks that are high in sugar, salt or saturated fat are generally best eaten less frequently and in smaller amounts. This can include sweets, cakes, biscuits, sugary drinks and some highly processed foods.
Reading nutrition labels can make it easier to compare products and understand the amount of fat, saturated fat, sugar and salt they contain.
Stay Hydrated
Drinking enough fluid is another important part of maintaining a healthy diet. Water is a simple choice, while lower-fat milk and sugar-free drinks can also contribute towards fluid intake.
Fruit juices and smoothies contain free sugars, so UK guidance recommends limiting their combined consumption.
Healthy Eating Does Not Need to Be Complicated
Healthy eating is not necessarily about following a restrictive diet. It is about achieving a sensible balance of different foods that provide the nutrients your body needs while still enjoying what you eat.
The British Dietetic Association’s healthy eating guidance provides further information about balanced diets, fibre, fruit and vegetables, protein, fats, sugar and salt.
Healthy Living
Diet is only one part of a healthy lifestyle. Regular physical activity, adequate sleep and looking after your mental wellbeing can also contribute towards your overall health.
If you have a medical condition, food allergy, specific nutritional requirements or concerns about your diet, consider discussing them with your GP or a registered dietitian before making substantial dietary changes.