Healthy eating guidlines

Healthy Eating Guidelines

A balanced diet is essential for good health and should contain a variety of foods from all the different food groups. This is represented by the ‘Eatwell Guide’.
Fruit and vegetables should make up over a third of the food we eat each day. Aim to eat at least 5 portions of a variety of fruit and veg each day.
Starchy foods, such as bread, rice, potatoes and pasta, should make up just over a third of the food we eat. Choose higher fibre or wholegrain versions when possible.
Dairy or dairy alternatives are good sources of protein and vitamins. Choose lower fat and lower sugar options when possible.
Protein-rich foods like beans, pulses, fish, eggs, meat and other non-dairy sources of protein should be consumed in moderate amounts. Aim to eat two portions of fish each week, one of which should be oily fish.
Use unsaturated oils and spreads in small amounts. Cut down on food and drinks high in saturated fats and sugar.
Hydration is vital for our bodies to function correctly. Aim for 6-8 glasses of water, lower fat milk, sugar-free drinks including tea and coffee every day.
Physical activity is an important aspect of maintaining a healthy body. The recommended amount varies with age, sex and individual health status.
Understand the food labels to make healthier food choices. Look at the fat, sugar and salt content on food labels.
The key is moderation and balance in your diet. It’s okay to eat high-fat, high-sugar foods occasionally, but try to make healthier choices most of the time.
Reduce salt intake to no more than 6g a day for adults. High salt intake can raise your blood pressure and risk of health problems such as heart disease and stroke.
Cut down on sugar. Too much can lead to weight gain, tooth decay and increased risk of heart disease.
Alcohol consumption should be within the recommended limits. For adults, this is up to 14 units a week spread evenly over 3 or more days.