A healthy diet is essential for good health and nutrition.

Eating a healthy and balanced diet does not only make you feel great but it also protects you against many chronic noncommunicable diseases, such as heart disease, one thing we have learnt over years of research is that mindful eating means being more aware of our thoughts, emotions and behaviours.

Key facts about healthy, balanced diets

  • Fruit and vegetables are a key part of a healthy diet, and we should aim to get our 5 A DAY.
  • Starchy foods like bread, potatoes, pasta, rice and other grains are part of a healthy diet, but the quality of what we choose is important.
  • Plant-based protein foods, like beans and lentils, are naturally low in saturated fat and are sources of protein and fibre. We should aim to include these regularly in the diet.
  • Animal protein foods like fish, eggs, meat and dairy provide a range of vitamins and minerals.
  • Dairy foods provide protein, calcium, B vitamins and iodine.If choosing plant-based dairy alternatives, then look for those that are fortified with calcium and ideally other vitamins and minerals.

In the UK, our healthy eating model is called the Eatwell Guide. The guide has been developed scientifically, using modelling to look at the balance of different foods and drinks that provides the nutrients the body needs in the recommended amounts.

The Eatwell Guide shows the proportions that each of the food groups should make up in our diet and is designed to apply to most of us (although not to children under 2 years old as their dietary needs are different).

The main food groups that feature in the Eatwell Guide, are outlined below. Each section has a useful guide to that food group.

  1. Fruit and vegetables
  2. Starchy foods
  3. Protein foods
  4. Dairy foods and alternatives
  5. Fats and oils
  6. Foods high in fat, salt and sugar

The fruit and vegetables group is the biggest in the Eatwell Guide and we are recommended to eat at least 5 A DAY. Diets high in fruit and vegetables are linked to a lower risk of diseases like heart disease, stroke and some types of cancer.

To get the most nutritional benefit out of your 5 A DAY it’s important to have a variety of fruits and vegetables. This is because different types and colours of fruits and vegetables contain different combinations of important nutrients such as: 

  • Vitamin C - important for keeping body tissues, such as skin and cartilage healthy.
  • Vitamin A - important for normal vision, skin and the immune system.
  • Folate - important for making red blood cells  and supporting the immune system
  • Potassium – important for healthy blood pressure and to support the nervous system
  • Fibre – helps to maintain a healthy gut and can reduce the risk of diseases like type 2 diabetes and heart disease.