Healthy Diet and Lifestyle: Resources

Eating a balanced diet is essential for maintaining good health, energy, and reducing the risk of chronic illnesses. Below are key principles and tips for a nutritious diet based on NHS recommendations.

​

The Eatwell Guide

The Eatwell Guide emphasises the importance of including a variety of food groups in your meals:

• Fruit and Vegetables: Aim for at least 5 portions per day. These can be fresh, frozen, canned, dried, or juiced (limit juice to 150ml daily). A portion could be a medium apple, a handful of berries, or three heaped tablespoons of cooked vegetables.

• Starchy Foods: Base meals on starchy carbohydrates like wholegrain bread, brown rice, pasta, or potatoes with their skins. These foods are a great source of energy and fibre.

• Protein: Include beans, pulses, fish, eggs, and lean meats. Aim for two portions of fish weekly, one of which should be oily, such as salmon or mackerel.

• Dairy or Alternatives: Choose lower-fat options for milk, cheese, and yogurt, or fortified plant-based alternatives.

• Oils and Spreads: Use unsaturated oils like olive or rapeseed oil sparingly.

  
  

Learn more about how to balance your meals with the Eatwell Guide.

​

Reducing Unhealthy Foods

1. Saturated Fat: Swap foods high in saturated fat, like butter or fatty meats, for unsaturated fats found in avocados, oily fish, or nuts. This helps maintain healthy cholesterol levels.

2. Sugar: Cut back on sugary snacks and drinks. Instead, opt for whole fruits and unsweetened drinks to reduce the risk of tooth decay and weight gain.

3. Salt: Adults should limit salt intake to 6g a day (about a teaspoon). Check food labels to monitor hidden salt in processed foods.

​

Find practical tips for reducing fat, sugar, and salt.

​

Tips for Specific Groups

• Vegetarians and Vegans: Ensure adequate B12, iron, and omega-3 intake by including fortified foods, seeds, and nuts in your diet.

• Children: For children over two, adjust portions based on the Eatwell Guide while ensuring adequate calcium and energy for growth.

​

Discover more about vegetarian, vegan, and children's diets.

​

Practical Steps to Improve Your Diet

• Plan meals with a mix of food groups.

• Replace unhealthy snacks like crisps with fruit, nuts, or seeds.

• Add extra vegetables to dishes such as soups, stews, or stir-fries.

• Stay hydrated by drinking plenty of water instead of sugary drinks.

  
  

Explore 8 tips for healthier eating.

​

Healthy eating is about nourishing your body rather than following restrictive diets. For more advice, use resources like the NHS Weight Loss Plan or consult your healthcare provider.