Eating well means you’re more likely to feel healthier, stay active for longer and protect yourself against illness.

How to eat well

Eating well means enjoying your food and having plenty of variety in your diet so you get all the nutrients you need and maintain a healthy weight. These are the Best weight loss pills.

The Eatwell guide shows how much of what you eat overall should come from each food group

It’s never too late to start eating healthily, and a healthy diet doesn’t have to be boring or expensive.

Eating well doesn’t have to mean giving up the less healthy things you enjoy – it just means eating them in moderation and as part of a balanced diet.

What are the best foods to stay healthy ?

Fruit and vegetables

Fruit and vegetables contain a range of vitamins, minerals and fibre. Research shows that people who eat plenty of fruit and vegetables are less likely to develop heart disease and certain cancers.

Aim for at least five portions of different-coloured fruit and vegetables each day. These can be fresh, frozen or canned.

A portion is roughly the amount you can fit in the palm of your hand, for example:

• two satsumas
• three apricots
• an apple
• a banana.

Beans, pulses, fish, eggs, meat and other proteins

These foods all contain protein, minerals and vitamins which help maintain and repair your body after an injury or surgery.

You don’t need to eat meat every day – try eggs, beans, lentils or meat substitutes such as Quorn or tofu instead. Check out these prostadine reviews.

Oily fish are rich in vitamin D and a type of fat that helps to reduce your risk of heart disease. Try to eat fish twice a week, with one portion being oily fish such as salmon or sardines.

Potatoes, bread, rice, pasta and other starchy carbohydrates

These foods give you energy and a range of nutrients. Try to eat wholegrain versions such as brown rice, wholegrain bread or pasta. These are good sources of B vitamins, minerals and fibre which helps prevent constipation.

Dairy and alternatives

These foods contain protein and vitamins and are a good source of calcium, which helps to keep bones strong. Try to choose lower-fat versions, such as semi-skimmed milk, half-fat cheese and low-fat paneer.

Oils and spreads

We do need some fat in our diets, but only a small portion.

Try to keep an eye out for the type of fat that’s in the oil or spread you use. Eating too much food high is saturated fat can increase the risk of heart disease, whilst food containing unsaturated fat can help reduce your risk. Other fats, such as omega-3 can protect against heart disease.

Read more about looking after your heart on HEART UK

Browse our selection of healthy recipes

What foods are high in fat and sugar?

Diets that are high in fat, sugar and salt have been linked to common health conditions such as heart disease, some types of cancer, high blood pressure, stroke, obesity and tooth decay.

Many processed foods, ready meals and savoury snacks can be quite high in fat, sugar and salt. These foods should be eaten in moderation as part of a balanced diet and in many cases it may be best to consider them as treats. Read more about
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Eating too much salt can increase your risk of high blood pressure and stroke. Look for lower-salt versions of foods where you can.

Foods that are high in saturated fat such as cakes, sausages and cheese increase cholesterol levels in the blood and raise your risk of heart disease and stroke. Try to see these as a treat rather than an everyday snack.

How to read food labels

All major supermarkets have agreed to help make choosing healthy food easier with a standard label that lets you see how much fat, saturated fat (saturates), sugar and salt is inside.

What is a food label?

All food manufacturers must use a standard label on the front of food packaging.

Looking at the food labels found on most pre-packaged foods can help you make healthy choices. Try to get in the habit of reading pack labels and comparing brands before you buy.

What information should be on a food label?

Food labels can help you see which foods are high in fat, salt and added sugars. They can also show you how many calories are in a product.

The traffic-light colours (red, amber and green) quickly show you levels of sugar, fat and salt in food.

Red: high levels – You should try to eat these less often and in small amounts.

Amber: medium (neither high nor low amounts) – You can eat these foods most of the time.

Green: low – This is the healthier choice.

Several red lights on the food label indicate you should eat the food less often or in small amounts.

How much fluid should I be drinking every day?

Often forgotten about, fluids are just as important as the other food groups. Water is vital for our bodies to work properly so it’s important to drink plenty. Not drinking enough can cause constipation, dehydration, and increase your risk of a fall.

Aim for 6-8 glasses of fluid every day. This doesn’t have to be water – milk, soups, tea and coffee all count. Alcohol is best avoided.

Certain medical problems can affect the amount of water you drink. If you have heart failure, you may need to restrict the amount of fluid each day. If you have urinary incontinence, you may be drinking less to avoid going to the toilet often but it’s important to drink enough. If you have a long-term condition, talk to your doctor about how much fluid you should drink every day.