Dante Carrillo
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. The NHS recommends eating a wide variety of foods in the right proportions to ensure your body receives all the nutrients it needs. This includes eating at least five portions of fruit and vegetables every day, basing meals on higher-fibre starchy foods, consuming some dairy or dairy alternatives, and eating beans, pulses, fish, eggs, meat, and other sources of protein. The Eatwell Guide provides specific recommendations for each food group and can be used by most people. However, those with special dietary needs or medical conditions should seek advice from a doctor or registered dietitian to adapt the guide to their individual needs. In addition to a balanced diet, staying hydrated by drinking plenty of fluids is also important for health.
| Characteristics | Values |
|---|---|
| Variety of foods | Wide range of foods to obtain all necessary nutrients |
| Proportions | Eat in the right proportions to maintain a healthy body weight |
| Fruit and vegetables | At least 5 portions a day (can be fresh, frozen, canned, dried or juiced) |
| Starchy foods | Should make up just over a third of the food eaten (e.g. potatoes, bread, rice, pasta, and cereals) |
| Dairy | Include some dairy or dairy alternatives |
| Protein | Eat some beans, pulses, fish, eggs, meat, and other protein sources |
| Fats | Choose unsaturated fats (e.g. olive, rapeseed, corn, and sesame-based oils) and consume in small amounts |
| Fluids | Drink 6-8 glasses of fluid daily (water, lower-fat milk, and lower-sugar drinks are recommended) |
| Calories | Men: 2500 calories per day; Women: 2000 calories per day |
| Snacks | Limit unhealthy snacks and opt for nuts, pulses, or fruits |
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What You'll Learn
Eat at least 5 portions of fruit and vegetables a day
Fruit and vegetables are an essential part of a healthy, balanced diet. They are a good source of vitamins, minerals and fibre and should make up just over a third of your daily food intake. It is recommended that you eat at least five portions of fruit and vegetables every day to maintain good health and feel your best.
You can choose from fresh, frozen, canned, dried or juiced options to reach your five-a-day. However, it is important to note that while fruit juice and smoothies can be a good way to get one of your five-a-day, you should limit your intake to just one 150ml glass per day as they are high in sugar and can damage your teeth.
There are many ways to incorporate more fruit and vegetables into your diet. For example, you could try adding a side salad or some extra vegetables to your meals, snacking on fruit, or swapping out less healthy options for a piece of fruit or a handful of vegetables.
It is also important to vary the types of fruit and vegetables you eat. This is because different fruits and vegetables contain different vitamins and minerals, so by eating a variety, you can ensure you are getting a wide range of nutrients. For example, you could try choosing a different type of vegetable to accompany your meals each day or opting for a variety of fruits to snack on.
In addition to eating at least five portions of fruit and vegetables a day, it is important to ensure you are eating a balanced diet overall. This includes eating a range of other foods such as starchy carbohydrates, protein, and dairy, as well as consuming enough fluids.
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Consume starchy carbohydrates and fibre
Starchy carbohydrates should make up just over a third of your diet. They include potatoes, bread, rice, pasta and cereals. It is recommended that you choose higher-fibre or whole-grain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. These foods contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least one starchy food with each main meal.
It is a common misconception that starchy foods are fattening. However, gram for gram, the carbohydrates in these foods provide fewer than half the calories of fat. For example, pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals. Nuts are also high in fibre, and unsalted nuts make a good snack. However, they still contain high levels of fat, so eat them in moderation.
Some fat in the diet is essential, but on average, people in the UK eat too much saturated fat. It is important to get most of your fat from unsaturated oils and spreads, which can help lower cholesterol. Remember that all types of fat are high in energy and should be eaten in small amounts.
Fruit and vegetables are another good source of fibre, and vitamins and minerals, and should make up just over a third of the food you eat each day. It is recommended that you eat at least five portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced. There is evidence that people who eat at least five portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.
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Include dairy or dairy alternatives
Dairy products are an important source of protein and vitamins, including calcium, which is essential for healthy bones, teeth and muscles. Dairy alternatives, such as soya drinks, are also a good source of calcium and protein and are often lower in fat and calories than dairy products.
The NHS recommends that you consume dairy or dairy alternatives as part of a balanced diet. This can include milk, yoghurt, cheese and dairy-free alternatives. When choosing dairy products, opt for lower-fat options where possible, such as semi-skimmed or skimmed milk, low-fat yoghurt and reduced-fat hard cheeses. These options provide the same nutrients as their full-fat counterparts but with less saturated fat, which can increase the risk of heart disease if consumed in excess.
If you are choosing dairy-free alternatives, look for products that are fortified with calcium and vitamins, especially B12, which is primarily found in animal products. Many dairy-free milk alternatives are naturally low in fat, but check the labels to ensure they are not loaded with added sugar.
In addition to milk, yoghurt and cheese, there are other ways to include more dairy in your diet. For example, you could use milk in porridge or on cereal, or add yoghurt to smoothies or use it as a base for dips and sauces. If you are opting for dairy-free alternatives, you can use milk substitutes in the same way and choose dairy-free yoghurt and cheese.
It is important to note that while dairy is a good source of calcium, it is not the only source. Other calcium-rich foods include green leafy vegetables (such as broccoli and kale), tofu, nuts and seeds, and fish where you eat the bones (such as sardines and tinned salmon).
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Eat pulses, beans, fish, meat, eggs and other protein
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. The Eatwell Guide outlines the recommendations for eating a healthy balanced diet, including how much of what you eat should come from each food group. According to the guide, you should eat beans, pulses, fish, eggs, meat, and other sources of protein.
Beans and Pulses
Pulses, including beans, peas, and lentils, are naturally very low in fat and high in fibre, protein, vitamins, and minerals. They are also inexpensive. You can replace some of the meat in dishes such as stews and casseroles with pulses. Tinned pulses can be used straight away, while dried pulses need to be soaked and cooked before using.
Fish
It is recommended to eat at least two portions of fish a week, including one portion of oily fish. You can choose from fresh, frozen, or canned fish, but keep in mind that canned and smoked fish can be high in salt. Fish is a good source of protein and provides other important vitamins and minerals.
Eggs
Eggs are a good source of protein, iron, and vitamins. It is considered safe to eat up to seven eggs per week. While eggs contain some cholesterol, research suggests that eating cholesterol found in eggs has little effect on the body's cholesterol levels for healthy adults.
Meat
Meat is a good source of protein and iron. It is recommended to eat less red and processed meat and limit your intake of processed poultry, as these can be high in fat and salt. Aim for no more than 70g of red or processed meat per day. To enhance iron absorption, have a vitamin C-rich food or drink, such as orange juice, with your meal.
Other Sources of Protein
In addition to animal sources, plant sources of protein are also important. Nuts are high in fibre and make a good snack, but they contain high levels of fat, so they should be eaten in moderation. When choosing nuts, opt for unsalted varieties. Remember that all types of fat are high in energy and should be consumed in small amounts.
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Drink 6 to 8 glasses of fluid a day
Water is essential for life, and drinking enough of it is vital for maintaining good health. The NHS recommends that you drink 6 to 8 glasses of fluid every day. This is in addition to the fluids you get from the food you eat. All non-alcoholic drinks count towards your daily fluid intake, but some drinks are healthier than others. Water, lower-fat milk, and lower-sugar drinks like tea and coffee are all good options.
It's important to avoid sugary soft drinks and fizzy drinks, as they are high in calories and bad for your teeth. Even unsweetened fruit juice and smoothies contain high levels of natural sugar. Your total daily intake of fruit juice, vegetable juice, and smoothies should not exceed 150ml, which is about a small glass. These drinks can damage your teeth, so it's important to limit your consumption.
You should also increase your fluid intake during hot weather or while exercising to stay hydrated. Remember that some foods, like soup, have a high water content and can contribute to your fluid intake. Eating a variety of foods, including fruits and vegetables, will help you meet your fluid needs and provide essential nutrients for a healthy, balanced diet.
The NHS recommends that men consume around 2,500 calories per day, while women should aim for 2,000 calories. However, most adults in the UK consume more calories than they need. Starchy carbohydrates, such as potatoes, bread, rice, pasta, and cereals, should make up just over a third of your daily food intake. Choosing higher-fibre or wholegrain options will help you feel full for longer and provide more fibre than refined starches.
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Frequently asked questions
Eating a balanced diet is an important part of maintaining good health and can help you feel your best. This means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
The Eatwell Guide outlines the recommendations for eating a healthy balanced diet. The guide shows the different types of foods and drinks you should consume and in what proportions every day or over a week. The Eatwell Guide divides the foods and drinks we consume into five main groups. You should try to choose a variety of foods from each group to help you get the nutrients you need to stay healthy.
Fruit and vegetables, base meals on higher-fibre starchy foods, dairy or dairy alternatives, beans, pulses, fish, eggs, meat and other proteins, and unsaturated oils and spreads.
Fruit and vegetables should make up just over a third of the food you eat each day. It is recommended that you eat at least five portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried, or juiced.
Foods and drinks that are high in fat, salt, or sugar and low in nutritional value are known as "discretionary foods". These are not required for a healthy balanced diet, but they can be enjoyed occasionally in small portions as part of a healthy diet.
