programmes, healthy eating can be really
straightforward.
A diet based on starchy foods such as potatoes,
bread, rice and pasta; with plenty of fruit and
vegetables; some protein-rich foods such as meat,
fish and lentils; some milk and dairy foods; and not
too much fat, salt or sugar, will give you all the
nutrients you need.
When it comes to a healthy diet, balance is the key to
getting it right. 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.
Most adults in England are overweight or obese. That
means many of us are eating more than we need,
and should eat less. And it's not just food: some
drinks can also be high in calories. Most adults need
to eat and drink fewer calories in order to lose
weight, even if they already eat a balanced diet.
The eatwell plate shows that to have a healthy,
balanced diet, people should try to eat:
plenty of fruit and vegetables
plenty of starchy foods, such as bread, rice,
potatoes and pasta
some meat, fish, eggs, beans and other non-dairy
sources of protein
some milk and dairy foods
just a small amount of food and drinks that are
high in fat and/or sugar
Try to choose a variety of different foods from the
four main food groups.
Most people all over the World eat and drink too many
calories, too much fat, sugar and salt, and not
enough fruit, vegetables, oily fish and fibre.
It's important to have some fat in your diet, but you
don't need to eat any foods from the "foods and
drinks high in fat and/or sugar" group as part of a
healthy diet.
Fruit and vegetables: are you getting your 5 a day?
Fruit and vegetables are a vital source of vitamins
and minerals. It's advised that we eat at least five
portions of a variety of fruit and vegetables each day.
There's evidence that people who eat at least five
portions a day have a lower risk of heart disease,
stroke and some cancers.
What's more, eating five portions is not as hard as it
sounds. Just one apple, banana, pear or similar-sized
fruit is one portion. A slice of pineapple or melon is
one portion. Three heaped tablespoons of vegetables
is another portion.
Having a sliced banana with your morning cereal is a
quick way to get one portion. Swap your mid-
morning biscuit for a tangerine, and add a side salad
to your lunch. Have a portion of vegetables with
dinner, and snack on dried fruit in the evening to
reach your five a day.
Starchy foods should make up around one third of
everything we eat. This means we should base our
meals on these foods.
Potatoes are an excellent choice and a great source
of fibre. Leave the skins on where possible to keep in
more of the fibre and vitamins. For example, when
having boiled potatoes or a jacket potato, eat the skin
too.
Try to choose wholegrain or wholemeal varieties of
starchy foods, such as brown rice, wholewheat pasta
and brown, wholemeal or higher fibre white bread.
They contain more fibre (often referred to as
"roughage"), and usually more vitamins and minerals
than white varieties.
Meat, fish, eggs and beans: all good sources of
protein
These foods are all good sources of protein, which is
essential 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. Try to
eat lean cuts of meat and skinless poultry whenever
possible to cut down on fat. Always cook meat
thorough.
Fish is another important source of protein, and
contains many vitamins and minerals. Oily fish is
particularly rich in omega-3 fatty acids.
Aim for at least two portions of fish a week,
including one portion of oily fish. You can choose
from fresh, frozen or canned, but remember that
canned and smoked fish can often be high in salt.
Eggs and pulses (including beans, nuts and seeds)
are also great sources of protein. Nuts are high in
fibre and a good alternative to snacks high in
saturated fat, but they do still contain high levels of
fat, so eat them in moderation. Learn more from our
pages on eggs and pulses and beans.
Milk and dairy foods: avoid full fat varieties
Milk and dairy foods such as cheese and yoghurt are
good sources of protein. They also contain calcium,
which helps keep your bones healthy.
To enjoy the health benefits of dairy without eating
too much fat, use semi-skimmed, 1% fat or
skimmed milk, as well as lower-fat hard cheeses or
cottage cheese, and lower-fat yoghurt.
Eat less fat and sugar
Most people in the UK eat too much fat and sugar.
Fats and sugar are both sources of energy for the
body, but when we eat too much of them we
consume more energy than we burn, and this can
mean that we put on weight. This can lead to obesity,
which increases our risk of type 2 diabetes, certain
cancers, heart disease and stroke.
But did you know that there are different types of fat?
Saturated fat is found in foods such as cheese,
sausages, butter, cakes, biscuits and pies.
Most people in the UK eat too much saturated fat,
which can raise our cholesterol, putting them at
increased risk of heart disease.
Unsaturated fats, on the other hand, can help to
lower cholesterol and provide us with the essential
fatty acids needed to help us stay healthy. Oily fish,
nuts and seeds, avocados, olive oils and vegetable
oils are sources of unsaturated fat.
Try to cut down on foods that are high in saturated
fat and have smaller amounts of foods that are rich
in unsaturated fat instead. For a healthy choice, use
just a small amount of vegetable oil or reduced fat
spread instead of butter, lard or ghee. When having
meat, choose lean cuts and cut off any visible fat.
Sugar occurs naturally in foods such as fruit and
milk, but we don't need to cut down on these types of
foods. Sugar is also added to lots of foods and drinks
such as sugary fizzy drinks, cakes, biscuits, chocolate,
pastries, ice cream and jam. It's also contained in
some ready-made savoury foods such as pasta
sauces and baked beans.
Most of us need to cut down on foods high in added
sugars. Instead of a fizzy drink, for example, try
sparkling water. Have a currant bun as a snack
instead of a pastry.
Need to lose weight?
Use the panel below to download the NHS weight
loss guide, our popular free 12-week diet and
exercise plan.
The plan, which has been downloaded more than 2
million times, is designed to help you lose weight
safely – and keep it off.
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