HHealthy eating - Back to Basics

We’ve all heard the advice: get your 5-a-day, eat two portions of fish a week, watch your salt and sugar. But what does healthy eating really mean, and why does it matter?

Simply put, healthy eating means getting the right balance of foods that provide the energy and nutrients your body needs to stay physically and mentally well.

It’s a balancing act, and eating too much or too little of any of the major food groups can adversely affect your health.

What does a healthy diet look like?

Fruit & vegetables

This food group should make up around 40% of your diet across the day or week.

Aim for at least 5 portions a day – and if you fall short one day, try making it up the next.

Fruit and veg are packed with vitamins, minerals and fibre – all essential to help your body function properly.

Starchy carbohydrates

Around 38% of your diet should come from starchy carbs such as rice, potatoes, pasta, and bread.

These are your body’s main source of energy. Choose wholegrain or higher-fibre varieties for added benefits like B vitamins, iron and fibre.

Carbs often get a bad rep, but in sensible portions and without added fats (like butter or cream), they aren’t high in calories.

Protein

Protein helps with cell growth and repair and is found in foods like eggs, meat, fish, tofu, and pulses. it should make up around 12% of your diet.

Animal-based proteins contain all essential amino acids, while plant-based proteins can be combined to achieve the same effect – important for vegans and vegetarians.

Pulses (like beans and lentils) are high in fibre and lower in fat than most meats, making them a heart-healthy choice.

Nuts are a great source of amino acids, making up part of your essential protein intake

Dairy & dairy alternatives

These should make up around 8% of your diet. They’re a key source of calcium, important for healthy bones and teeth.

Include milk, yoghurt, cheese, or fortified plant-based alternatives. Choose low-fat, low-sugar options where possible.

Fats

Fats help the body absorb certain vitamins, but too much – especially saturated fat – can increase cholesterol and the risk of heart disease.

Saturated fats (found in butter, fatty meats, and full-fat dairy) should be limited.

Choose unsaturated fats instead, such as olive oil, rapeseed oil, avocados, nuts (like almonds or peanuts), and oily fish like salmon or mackerel. Look at your diet over a day or a week to see if it is balanced. Ideally, it should be made up of 40% Fruit & Veg, 38% Carbohydrates, 12% Protein, 8% Dairy, and 1% Fats Take a look at the NHS Eatwell Plate to see what that looks like.

Top tips for healthy eating:

• Increase starchy carbs - Include a starchy carbohydrate with each main meal – choose wholegrain where possible.

• Eat more fruit & veg – Juice and smoothies only count as one portion per day. Snack on fresh fruit or add extra veg to meals – frozen, dried, and tinned options count too.

• 2 portions of fish a week – And at least one should be oily fish such as salmon or mackerel. Fish such as cod, haddock & tuna are not oily fish but are still good to eat as part of your 2 portions a week.

• Reduce sugar & saturated fat – Use food traffic light labels to guide your choices. Swap sugary drinks for low-sugar options and replace saturated fats with unsaturated ones.

• Eat less salt – Adults should have no more than 6g salt a day. Avoid adding it to your food and check the salt content of ready meals which are usually very high.

Our sources and for more information: https://www.nhs.uk https://www.nutrition.org.uk/

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