Achieving a healthy diet does not require strict deprivation or unsustainable regimens. At its core, good nutrition is about balance: ensuring your body receives the energy and essential nutrients it needs to function optimally while avoiding excess calories, saturated fats, free sugars, and sodium.

According to national dietary guidelines from the NHS, the foundation of nutritional health relies on balancing energy intake with energy expenditure alongside eating a wide variety of foods from the major food groups.

Important Note: This article is intended for informational purposes only and is designed for generally healthy individuals. If you have underlying health conditions (such as diabetes, kidney disease, or cardiovascular disorders) or have been advised to follow a specific medical nutrition plan by a healthcare professional, please consult your doctor or a registered dietitian before making any changes to your diet.

1. Base Meals on Higher-Fibre Starchy Carbohydrates

Starchy carbohydrates should make up just over a third of the food you consume. They are an essential source of energy and vital micronutrients.

• Choose wholegrains: Opt for wholewheat pasta, brown rice, wholemeal bread, and oats, or keep skins on potatoes. Higher-fibre options digest more slowly, helping you stay full for longer and supporting digestive health.
• Watch added fats: Gram for gram, carbohydrate provides fewer than half the calories of dietary fat (4 kcal/g compared to 9 kcal/g). The excess calories in carbohydrate dishes often come from added fats, such as creamy pasta sauces, butter on bread, or oil used in frying.

2. Aim for at Least 5 Portions of Fruit and Vegetables Daily

A high intake of fruit and vegetables provides essential vitamins, minerals, and dietary fibre, while helping reduce the risk of long-term health conditions.

• Variety counts: Fresh, frozen, canned, and dried varieties all contribute toward your target.
• Portion benchmarks:
  • A standard portion of fresh, frozen, or canned fruit or vegetables is 80g.
  • A portion of dried fruit is 30g (recommended during mealtimes to protect dental health).
  • A 150ml glass of unsweetened fruit juice, vegetable juice, or smoothie counts as a maximum of 1 portion per day due to its high free-sugar content.

3. Include More Fish, Featuring at Least One Oily Portion

Fish is an excellent source of dietary protein and provides several essential vitamins and minerals.

• Recommended intake: Aim for at least 2 portions of fish per week, including at least 1 portion of oily fish.
• Oily fish varieties: Salmon, trout, mackerel, herring, sardines, and pilchards. These are rich in omega-3 fatty acids, which help support cardiovascular health.
• Non-oily fish varieties: Cod, haddock, plaice, pollock, and canned tuna.
• Note on processing: While canned and smoked fish are convenient, check nutritional labels, as some varieties can be high in added salt.

4. Cut Down on Saturated Fat and Free Sugars

While the body requires dietary fat to absorb fat-soluble vitamins and support cellular function, the type and amount matter significantly.

Saturated Fat

Excess saturated fat raises low-density lipoprotein (LDL) cholesterol in the bloodstream, increasing the risk of cardiovascular disease.

• Daily recommended maximums:
  • Men: No more than 30g of saturated fat per day.
  • Women: No more than 20g of saturated fat per day.
• Healthier swaps: Replace saturated fats (butter, lard, ghee, fatty meats, pastries, and hard cheeses) with unsaturated fats found in vegetable oils (olive, rapeseed, sunflower), avocados, nuts, and oily fish.

Sugar

High consumption of free sugars—sugars added to food and drinks, as well as those naturally occurring in syrups, honey, and fruit juices—is strongly associated with increased calorie intake, weight gain, and dental decay.

• Check food labels (per 100g):
  • High sugar: More than 22.5g of total sugars.
  • Low sugar: 5g or less of total sugars.

5. Limit Salt to No More than 6g Daily

High dietary sodium intake is directly linked to elevated blood pressure (hypertension), which increases the long-term risk of stroke and heart disease.

• Adult daily limit: No more than 6g of salt per day (approximately one level teaspoon).
• Watch hidden sodium: Around 75% of dietary salt is already present in processed and pre-packaged foods (such as breads, breakfast cereals, soups, and ready-made sauces).
• Check food labels (per 100g): A food with more than 1.5g of salt per 100g is considered high in salt.

6. Stay Active and Maintain a Healthy Weight

Weight management is governed primarily by energy balance—the relationship between calories consumed and calories burned:

• Energy benchmarks: On average, men require approximately 2,500 kcal (10,500 kJ) per day, while women require around 2,000 kcal (8,400 kJ) to maintain body weight (varying by age, body composition, and activity level).
• Physical activity: Regular exercise works synergistically with dietary modifications to prevent chronic metabolic conditions like type 2 diabetes and cardiovascular disease while preserving lean muscle mass.

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7. Stay Adequately Hydrated

Maintaining fluid balance is critical for cognitive function, digestion, and physical performance.

• Daily target: Drink 6 to 8 glasses of fluid daily, in addition to the moisture obtained from whole foods.
• Best choices: Water, lower-fat milk, and sugar-free drinks (including tea and coffee without added sugar).
• Limit sugary drinks: Soft drinks and fruit juices contribute excess calories and simple sugars without providing satiety. Restrict juice or smoothie intake to a combined total of 150ml per day.

8. Importance of Breakfast

Skipping breakfast does not reliably lead to weight loss; in many cases, it leads to increased snacking or larger portion sizes later in the day due to rebound hunger.

• Build a nutrient-dense morning meal: Choose high-fibre, low-sugar, and low-salt options.
• Practical example: A bowl of wholewheat cereal or porridge topped with fresh fruit and served with semi-skimmed milk or an unsweetened plant-based alternative.