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Healthy Eating & a Balanced Diet
A balanced diet means eating a variety of foods in the right proportions — plenty of fruit, vegetables and wholegrains, some protein and dairy or alternatives, and less sugar, salt and saturated fat.
What it is
Healthy eating is a pattern of food choices that gives the body the energy and nutrients it needs while lowering the risk of disease. In the UK, the Eatwell Guide shows the recommended balance.
What it does
A balanced diet supports a healthy weight, energy and mood, and reduces the risk of heart disease, type 2 diabetes, some cancers and other conditions.
Good sources
Base meals on wholegrain starchy foods; eat at least five portions of fruit and vegetables a day; include beans, pulses, fish, eggs and other proteins; choose dairy or fortified alternatives; and use small amounts of unsaturated oils.
Deficiency and who is at risk
Diets high in sugar, salt and saturated fat and low in fruit, vegetables and fibre increase the risk of obesity, heart disease and other conditions.
Balance
Can you have too much?
Too much sugar, salt and saturated fat, and eating more calories than you use, contribute to weight gain and health problems — moderation and balance are key.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Healthy Eating & a Balanced Diet: frequently asked questions
What does a balanced diet look like?
Plenty of fruit, vegetables and wholegrains, some protein (beans, fish, eggs, lean meat), some dairy or alternatives, small amounts of unsaturated oils, and limited sugar, salt and saturated fat.
How many portions of fruit and veg should I eat?
UK advice is at least five portions of a variety of fruit and vegetables every day.
Related
More on others and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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