A balanced diet helps protect against heart disease, type 2 diabetes, some cancers and other long-term conditions. The basics are simple, and they fit well with traditional home cooking.
The foundations
- Plenty of vegetables and fruit: at least 400 g a day — about five portions — as the World Health Organization recommends.
- Whole grains and legumes: wholegrain bread, brown rice, bulgur, lentils, chickpeas and beans give fibre and lasting energy.
- Protein from varied sources: legumes, fish, eggs, dairy, poultry, and smaller amounts of red meat.
- Healthy fats: olive oil and other liquid oils, nuts and seeds, rather than solid fats and fried foods.
Less of these
- Salt: less than 5 g a day (about one teaspoon), including the salt already in bread, cheese, pickles and ready-made foods.
- Free sugars: less than 10% of daily energy — watch sweet drinks, sweets and added sugar in tea.
- Highly processed foods: packaged snacks, processed meats and fast food are often high in salt, sugar and unhealthy fats.
Everyday habits
- Fill half your plate with vegetables or salad.
- Drink water through the day; choose it over sweet drinks.
- Cook at home more often — you control the salt, oil and sugar.
- Eat slowly and stop when you are comfortably full.
- Read labels on packaged foods for salt and sugar.
Special needs
People with diabetes, kidney disease, allergies or other conditions, and pregnant women, may need specific diets. A doctor or registered dietitian can give personal advice.
Tools for this
Talk to a doctor before big dietary changes if you have a medical condition or take regular medicines — some foods and supplements interact with medicines. This guide is general information, not medical advice — see our safety note.