Healthy Eating

Your body needs the right foods in the right proportions to stay healthy. This is called eating a ‘balanced diet’ which should give most people the vitamins and minerals they need.

Aim to eat a variety of food from the following groups:

Bread, other cereals and potatoes

Fruit and vegetables

Starchy foods are a good source of energy and the main source of a range of nutrients within the diet. About 1/3 of your daily calorie intake should come from foods rich in carbohydrates.

These contain vitamins and minerals as well as fibre. 1/3 of your daily calorie intake should come from fruit and vegetables.

Meat, fish and alternatives

Milk and dairy foods

Good sources of protein include meat, fish, eggs, beans and nuts. Proteins help build and repair the body but they should only be eaten in moderation.

Cheese, milk and yoghurt are all rich in calcium, which is important for strong bones and teeth. They should be eaten in moderate amounts.

Caution on salt!

Eating too much salt can lead to high blood pressure. As most salt in the diet (around 75%) is already in the food we buy, you don’t need to add any more. Salt is often listed on food labels as sodium.

Top tips for a healthy diet and weight:

  • Base you meals on starchy foods such as bread, cereals, rice, pasta and potatoes. Try to choose wholegrain varieties whenever you can.
  • Eat at least five portions of fruit and vegetables a day.
  • Eat more fish instead of meat – aim for two portions of fish a week, including a portion of oily fish.
  • Check labels for fat and sugar content and choose reduced fat versions where possible.
  • Eat healthy snacks, such as fruit, vegetables and low calorie yoghurts.
  • Cut down on foods high in fat and sugar.
  • Try to eat less salt – no more than 6g a day for adults.
  • Get active and try to be a healthy weight.
  • Drink plenty of water.
  • Don’t skip breakfast.