Healthy eating guide


Eating well means you’re more likely to feel healthier, stay active for longer and protect yourself against illness.

  • How to eat well
  • What are the best foods to stay healthy ?
  • What foods are high in fat and sugar?
  • How to read food labels
  • How much fluid should I be drinking every day?
  • How can I save money on food and eat healthily?
  • How do I keep a healthy weight?
  • What should I do next?

    How to eat well

    Eating well means enjoying your food and having plenty of variety in your diet so you get all the nutrients you need and maintain a healthy weight.

    The Eatwell guide shows how much of what you eat overall should come from each food group

    It’s never too late to start eating healthily, and a healthy diet doesn’t have to be boring or expensive.

    Eating well doesn’t have to mean giving up the less healthy things you enjoy – it just means eating them in moderation and as part of a balanced diet.

    What are the best foods to stay healthy ?

    Fruit and vegetables

    Fruit and vegetables contain a range of vitamins, minerals and fibre. Research shows that people who eat plenty of fruit and vegetables are less likely to develop heart disease and certain cancers.

    Aim for at least five portions of different-coloured fruit and vegetables each day. These can be fresh, frozen or canned.

    A portion is roughly the amount you can fit in the palm of your hand, for example:

    • two satsumas
    • three apricots
    • an apple
    • a banana.

    Beans, pulses, fish, eggs, meat and other proteins

    These foods all contain protein, minerals and vitamins which help maintain and repair your body after an injury or surgery.

    You don’t need to eat meat every day – try eggs, beans, lentils or meat substitutes such as Quorn or tofu instead.

    Oily fish are rich in vitamin D and a type of fat that helps to reduce your risk of heart disease. Try to eat fish twice a week, with one portion being oily fish such as salmon or sardines.

    Potatoes, bread, rice, pasta and other starchy carbohydrates

    These foods give you energy and a range of nutrients. Try to eat wholegrain versions such as brown rice, wholegrain bread or pasta. These are good sources of B vitamins, minerals and fibre which helps prevent constipation.

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