These 8 practical tips outline the principles of healthy eating and can help you make better choices.
| Tip | Healthy Eating Tip | Explanation |
|---|---|---|
| 1 | Base meals on higher fibre starchy carbohydrates | Include foods like wholewheat pasta, brown rice, and potatoes with skins to provide more fibre, helping you feel full longer. |
| 2 | Eat lots of fruit and vegetables | Aim for at least 5 portions of varied fruits and vegetables daily to get essential vitamins, minerals, and fibre. |
| 3 | Eat more fish, including oily fish | Consume at least 2 portions of fish weekly, with 1 portion of oily fish (like salmon or mackerel) for omega-3 fats that support heart health. |
| 4 | Cut down on saturated fat and sugar | Limit foods high in saturated fats (like butter and cakes) and sugar (like sugary drinks and sweets) to reduce the risk of obesity and heart disease. |
| 5 | Eat less salt | Limit salt intake to no more than 6g per day to prevent high blood pressure, which increases the risk of heart disease and stroke. |
| 6 | Get active and maintain a healthy weight | Exercise regularly and aim for a healthy weight to reduce the risk of conditions like diabetes and heart disease. |
| 7 | Drink plenty of fluids | Aim for 6-8 glasses of water or healthier drinks daily to stay hydrated and avoid sugary drinks that contribute to weight gain and tooth decay. |
| 8 | Do not skip breakfast | Have a healthy, high-fibre breakfast (like wholegrain cereal) to kickstart your metabolism and maintain good health throughout the day. |
The basic principle of a healthy diet is to take in the right amount of calories according to your physical activity so that there is a balance between the energy you use and the energy you eat.
If you eat or drink more than you need, your body stores the extra energy as fat, which can lead to weight gain. And if you eat or drink less, you will lose weight.
You should eat a variety of foods to ensure you have a balanced diet and get all the nutrients your body needs.
The recommended daily intake for men is around 2,500 calories (10,500 kilojoules) and for women 2,000 calories (8,400 kilojoules).
Most adults in the UK are eating more calories than they need and need to eat less.
1. Base your meals on high-fiber starchy carbohydrates
Starchy carbohydrates should make up about a third of your diet. These include potatoes, bread, rice, pasta, and cereals.
Choose high-fiber or whole-grain versions, such as whole-wheat pasta, brown rice, or baked potatoes.
These contain more fiber than white or refined carbohydrates and will keep you feeling fuller for longer.
Try to include at least one starchy food with each main meal.
Many people think that starchy foods contribute to weight gain, but carbohydrates provide fewer calories than fat.
Watch out for added fats on these foods, such as oil on chips, butter on bread, or creamy sauces on pasta, as these add calories.
2. Eat more fruit and vegetables
It is recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. These can be fresh, frozen, canned, dried or in juice form.
Getting your 5 daily portions is not as difficult as it seems. For example, add a sliced banana to your breakfast cereal, or replace your usual mid-morning snack with some fresh fruit.
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should only be eaten with meals) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie can also count as 1 portion, but limit these drinks to 1 glass a day as they are sweet and can damage your teeth.
3. Eat more fish, including one portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.
Aim to eat at least 2 portions of fish a week, with at least 1 portion of that being oily fish.
Oily fish are rich in omega-3 fats, which may help protect against heart disease.
Examples of oily fish:
- Salmon
- Trout
- Herring
- Sardines
- Pilchards
- Mackerel
Examples of non-oily fish:
- Haddock
- Plaice
- Coal
- Cod
- Tuna
- Skeet
- Hake
You can choose fresh, frozen or canned fish, but remember that canned and smoked fish can be high in salt.
4. Reduce your intake of saturated fat and sugar
Saturated fat
Some fat is necessary in your diet, but it's important to know how much and what type of fat you're eating.
There are two main types of fat:
- Saturated fat
- Unsaturated fat
Too much-saturated fat can raise blood cholesterol levels, which increases your risk of heart disease.
For men: It's recommended to consume no more than 30 grams of saturated fat per day.
For women: Consuming no more than 20 grams of saturated fat per day is recommended.
For children under 11: Saturated fat should be lower than for adults, but a low-fat diet is inappropriate for children under 5.
For children up to 2 years of age: Full-fat dairy products such as cheese, yogurt, and cream are recommended.
Where is saturated fat found?
Saturated fats are found in many foods, such as:
- Fatty meats
- Sausages
- Butter
- Hard cheese
- Cream
- Cakes
- Biscuits
- Lard
- Pies
Better alternatives
Choose foods based on unsaturated fats instead of saturated fats, such as:
- Vegetable oils
- Olive oil
- Oily fish
- Avocado
Use low-fat spreads or vegetable oils instead of butter, lard or ghee.
When eating meat, choose lean cuts and trim visible fat.
Remember that all types of fat are high in energy, so eat them only in small amounts.
Sugar intake
Regular consumption of foods and drinks high in sugar can increase the risk of obesity and tooth decay.
Sugar intake and health
Foods and drinks high in sugar are usually high in energy (measured in kilojoules or calories). If you consume them frequently, they can lead to weight gain. They can also cause tooth decay, especially when consumed between meals.
Free sugars are sugars that are added to foods or drinks, or that are naturally found in honey, syrups, unsweetened juices, and smoothies.
This is the type of sugar you should limit your intake of, not the sugars found in fruit or milk.
Where are free sugars found?
Free sugars are found in many foods and drinks, such as:
- Sweet fizzy drinks
- Sweet breakfast cereals
- Cakes
- Biscuits
- Pastries and puddings
- Sweets and chocolate
- Alcoholic drinks
How to figure out how much sugar is in them?
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Food labels can be helpful. Use them to help you figure out how much sugar is in a food.
22.5g or more of sugar per 100g means the food is high in sugar.
5g or less of sugar per 100g means the food is low in sugar.
5. Eat less salt: no more than 6 grams a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to have heart disease or stroke.
Salt intake and risks
Even if you don't add salt to your food, you can still eat too much salt because about three-quarters of the salt is already in the food, such as:
- Breakfast cereals
- Soups
- Breads
- Sausages
1.5 grams or more of salt per 100 grams means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6 grams of salt (about a teaspoon) a day. Younger children should eat even less.
6. Stay active and maintain a healthy weight
As well as eating healthily, regular exercise can reduce the risk of serious health problems. It is also important for your overall health and well-being.
The role of a healthy weight
Being overweight or obese can lead to health problems, such as:
- Type 2 diabetes
- Some types of cancer
- Heart disease
- Stroke
If you are trying to lose weight, eat less and be more active.
Eating a healthy, balanced diet can help you maintain your weight.
Checking your healthy weight
Use the BMI Healthy Weight Calculator to find out if you are at a healthy weight.
Try the NHS Weight Loss Plan to lose weight, which provides 12 weeks of guidance that includes advice on healthy eating and physical activity.
7. Don’t be thirsty
You should drink plenty of fluids to prevent dehydration. The government recommends drinking 6 to 8 glasses a day. This is in addition to the fluids you get from food.
Better choices
All non-alcoholic drinks count, but water, low-fat milk, and low-sugar drinks (including tea and coffee) are healthier choices.
Avoid sugary soft drinks and fizzy drinks as they are high in calories and bad for your teeth.
Even unsweetened juices and smoothies are high in free sugar.
Watch your portion sizes
The total combined intake of fruit juices, vegetable juices, and smoothies should not exceed 150ml (a small glass) per day.
Be sure to drink more fluids in hot weather or during exercise.
8. Don’t skip breakfast
Some people skip breakfast to lose weight, but this is not a healthy choice.
Benefits of a healthy breakfast
A breakfast that is high in fiber and low in fat, sugar, and salt can be part of a balanced diet and help you get the nutrients you need for good health.
Examples
- Whole grain low-sugar cereal
- Semi-skimmed milk
- Sliced fruit
This can be a delicious and healthy breakfast that provides a good start to your day.
