Healthy Eating: A Practical Guide to a Balanced Diet

Healthy eating does not mean following a perfect diet, eliminating entire food groups or buying expensive foods marketed as “superfoods.”

For most people, it means eating a varied and balanced diet that provides enough energy and nutrients while limiting foods that are particularly high in saturated fat, salt and free sugars.

The UK's Eatwell Guide provides a useful framework for achieving that balance.

Importantly, you do not have to make every individual meal perfectly balanced. Instead, aim to achieve a healthy balance across the day or even across the week. nhs.uk

Here are some of the most important principles.

1. Eat at Least Five Portions of Fruit and Vegetables a Day

Fruit and vegetables provide vitamins, minerals and fibre and are an important part of a balanced diet.

UK guidance recommends eating at least five portions of a variety of fruit and vegetables every day. nhs.uk

One adult portion of most fresh, frozen or canned fruit or vegetables is around 80g.

You can choose from many different foods, including:

• apples,
• oranges,
• bananas,
• berries,
• watermelon,
• tomatoes,
• peppers,
• spinach,
• broccoli,
• carrots,
• cucumber,
• peas and
• many others.

There is no need to rely on a small number of supposedly superior fruits or vegetables.

Variety is valuable because different foods provide different combinations of nutrients.

2. Fresh Is Not the Only Healthy Option

Your fruit and vegetables do not always have to be fresh.

Fresh, frozen and canned varieties can all contribute towards your 5 A Day. nhs.uk

When buying canned vegetables, look for options in water without added salt or sugar where possible.

For canned fruit, options packed in natural juice or water rather than syrup can be preferable.

This can make healthy eating more affordable and practical.

3. Include Higher-Fibre Starchy Carbohydrates

Foods such as:

• potatoes,
• bread,
• rice,
• pasta,
• cereals and
• other grains

have an important place in a balanced diet.

The Eatwell Guide recommends that starchy carbohydrates make up just over one-third of the food we eat. nhs.uk

Choose higher-fibre or wholegrain variation where possible.

Examples include:

• wholemeal bread,
• brown rice,
• wholewheat pasta,
• oats,
• wholegrain breakfast cereals and
• potatoes with their skins.

These foods provide energy as well as nutrients such as fibre and B vitamins. nhs.uk

4. Beans and Pulses Are Excellent Foods

Beans, peas, chickpeas and lentils are valuable sources of:

• protein,
• fibre,
• vitamins and
• minerals.

They are also naturally low in fat and can provide an alternative to meat. nhs.uk

Examples include kidney beans, black beans, chickpeas, lentils, butter beans and peas.

Adding beans or lentils to soups, stews, curries and other meals can be an inexpensive way to increase fibre and protein.

5. Choose a Variety of Protein Foods

Protein is essential for growth, repair and normal body function.

Sources include:

• beans and pulses,
• fish,
• eggs,
• poultry,
• meat,
• nuts and
• other protein foods.

You do not have to obtain all your protein from meat.

Using a variety of protein sources can make your diet more diverse and nutritious.

6. You Don't Have to Eliminate Red Meat or Pork

Red meat and pork can be included as part of a balanced diet, although the amount and type of meat you eat are important considerations.

Meat can provide protein, iron, zinc, B vitamins and vitamin B12. nhs.uk

However, current NHS guidance recommends limiting the amount of red and processed meat you eat.

Red meat includes beef, lamb, mutton, pork, veal, venison and goat.

Processed meats include foods such as:

• bacon,
• ham,
• sausages,
• salami,
• corned beef and
• some sliced luncheon meats.

If you currently eat more than 90g of red or processed meat a day, NHS guidance recommends reducing this to an average of 70g or less per day. nhs.uk

You therefore do not need to label pork—or any single unprocessed meat—as universally unhealthy.

7. Choose Leaner Meat Where Possible

When eating meat, choosing leaner cuts can help reduce saturated-fat intake.

Removing visible fat and choosing skinless poultry are practical options.

The more useful principle is to reduce excessive saturated-fat intake and choose leaner protein sources as part of an overall balanced diet.

The overall aim is to reduce excessive saturated-fat intake and choose leaner protein sources as part of a balanced diet.

8. Aim for Two Portions of Fish a Week

Fish can be an excellent source of protein as well as vitamins and minerals.

Current NHS guidance recommends eating at least two portions of fish each week, including one portion of oily fish. nhs.uk

Oily fish include examples such as:

• salmon,
• sardines,
• mackerel,
• trout and
• herring.

Oily fish are particularly rich in long-chain omega-3 fatty acids.

Steamed, baked or grilled fish is generally a healthier option than fried fish because frying can increase its fat content. nhs.uk

Pregnant or breastfeeding women and children should follow the specific recommendations applying to certain types and amounts of fish.

9. Include Dairy or Suitable Alternatives

Milk, yoghurt and cheese can provide protein, calcium and other nutrients.

Where appropriate, choose lower-fat and lower-sugar options such as:

• semi-skimmed or lower-fat milk,
• plain lower-fat yoghurt and
• reduced-fat cheese.

Unsweetened, calcium-fortified plant alternatives such as some soya, oat or other plant drinks can also be options. nhs.uk

Check labels because the nutritional content of plant-based alternatives can differ substantially.

10. Choose Unsaturated Fats More Often

Your body needs some dietary fat.

The goal is not to eliminate all fat.

However, diets containing excessive saturated fat can contribute to raised blood cholesterol, which increases cardiovascular risk. nhs.uk

Where possible, replace some saturated fats with unsaturated sources.

Examples of unsaturated oils include:

• olive oil,
• rapeseed oil,
• sunflower oil and
• other vegetable oils.

Nuts and seeds can also provide unsaturated fats.

Remember that all fats are energy-dense, so even unsaturated oils and spreads should generally be consumed in modest amounts.

11. Don't Eat Too Much Salt

Eating too much salt can raise blood pressure, and high blood pressure increases the risk of heart disease and stroke.

Adults should have no more than 6g of salt per day, which is approximately one teaspoon. nhs.uk

Importantly, reducing salt is not only about removing the salt shaker from the table.

A large proportion of the salt people consume is already contained in packaged and prepared foods.

Foods that can contribute substantial salt include some:

• processed meats,
• sauces,
• soups,
• ready meals,
• breads,
• savoury snacks and
• takeaway foods.

Checking food labels can help you compare products.

12. Limit Foods High in Free Sugars

A healthy diet does not require avoiding every naturally occurring sugar.

For example, the sugars naturally contained within the cellular structure of whole fruit and vegetables are treated differently from free sugars.

Free sugars include sugars added to foods and drinks as well as sugars in honey, syrups and fruit juices.

For people aged 11 and over, NHS guidance recommends that free sugars should provide no more than about 30g per day. nhs.uk

Foods and drinks particularly worth limiting include:

• sugary soft drinks,
• sweets,
• cakes,
• biscuits,
• chocolate and
• other products high in free sugars.

You don't need to ban them permanently.

The Eatwell Guide recommends consuming foods high in fat, salt or sugar less often and in smaller amounts. nhs.uk

13. Be Careful With Fruit Juice and Smoothies

Fruit juice may sound as healthy as eating whole fruit, but there is an important difference.

When fruit is juiced or blended, sugars are released from the structure of the fruit.

Current NHS guidance recommends limiting the combined amount of fruit juice, vegetable juice and smoothies to 150ml per day. nhs.uk

Even if you drink more than 150ml, it can only count as one portion towards your 5 A Day.

Whole fruit is therefore a better everyday option.

14. What About Alcohol?

Alcohol is not necessary for a healthy diet.

If you drink alcohol, moderation is important.

It should not be promoted as something you need to consume for heart health or other supposed health benefits.

People who do not drink alcohol do not need to start drinking for health reasons.

15. Drink Enough Fluid

Healthy eating also includes staying adequately hydrated.

Water is an excellent everyday choice.

Lower-fat milk and sugar-free drinks, including tea and coffee, can also contribute to fluid intake.

The Eatwell Guide suggests approximately 6–8 cups or glasses of fluid a day as a general guide, although individual needs vary. NHS Assets

For more guidance on daily fluid intake, see our guide to hydration and how much water you need.

What Does a Balanced Plate Look Like?

You do not need to weigh every ingredient or make every plate mathematically perfect.

Think about your diet overall.

A balanced eating pattern should contain plenty of fruit and vegetables and higher-fibre starchy carbohydrates, alongside suitable protein foods and some dairy or alternatives, with smaller amounts of unsaturated fats. Foods high in saturated fat, salt and free sugars should generally be eaten less often and in smaller quantities. nhs.uk

The appropriate amount you eat will also depend on factors such as your age, body size, activity level and individual health needs.

Healthy Eating Does Not Have to Be Expensive

A nutritious diet does not require expensive “health foods.”

Affordable staples can include:

• oats,
• rice,
• potatoes,
• wholemeal bread,
• beans,
• lentils,
• eggs,
• frozen vegetables,
• canned vegetables without excessive salt,
• seasonal fruit,
• canned fish and
• plain yoghurt.

Planning meals before shopping can also reduce waste and unnecessary purchases.

Frozen fruit and vegetables can be particularly useful because they keep for longer and still contribute towards your 5 A Day. nhs.uk

Avoid Thinking of Foods as Miraculous or Toxic

One of the most important improvements we can make to older nutrition advice is moving away from claims that individual foods either “prevent disease” or “destroy your health.”

No single fruit, vegetable, fish, grain or drink can guarantee protection from cancer, heart disease, diabetes or another illness.

Likewise, having an occasional cake or other treat does not automatically make someone's entire diet unhealthy.

Your overall dietary pattern, quantity and frequency matter.

A Simple Healthy-Eating Checklist

For most adults, a useful starting point is to:

1. Eat at least five portions of varied fruit and vegetables daily.
2. Choose higher-fibre or wholegrain carbohydrates where possible.
3. Include beans, pulses and other varied protein sources.
4. Aim for two portions of fish weekly if you eat fish, including one oily fish.
5. Choose leaner meat and eat less red and processed meat.
6. Include dairy or appropriate fortified alternatives.
7. Choose unsaturated fats more often and use them in small amounts.
8. Limit foods particularly high in saturated fat, salt and free sugars.
9. Drink enough fluid.
10. Focus on your overall diet rather than searching for miracle foods.

These principles closely reflect the UK's Eatwell Guide. nhs.uk

The Bottom Line

Healthy eating is about balance, variety and consistency.

Fruit and vegetables, higher-fibre carbohydrates, beans and pulses, fish and other proteins, dairy or suitable alternatives and modest amounts of healthier fats can all contribute to a balanced diet.

At the same time, limiting excessive salt, free sugars, saturated fat, red and processed meat and highly processed foods can improve the overall quality of your diet.

You don't have to achieve perfection at every meal.

Aim to make healthier choices most of the time and build habits that you can realistically maintain.

Medical Disclaimer

This article provides general nutrition information and is not a substitute for personalised advice from a doctor, registered dietitian or other qualified healthcare professional. People with medical conditions, allergies, special dietary requirements or prescribed dietary restrictions may need individual advice.

Sources and Further Reading

• NHS — The Eatwell Guide nhs.uk
• NHS — Eating a balanced diet nhs.uk
• NHS — 5 A Day: what counts? nhs.uk
• NHS — Starchy foods and carbohydrates nhs.uk
• NHS — Meat in your diet nhs.uk
• NHS — Fish and shellfish nhs.uk
• NHS — Dairy and alternatives nhs.uk
• NHS — How to cut down on sugar 

Related reading: 12 Simple Ways to Live a Healthier Life Every Day.