Maintaining a healthy diet is crucial for overall well-being. It’s not just about weight management; it’s about fueling your body with the right nutrients to thrive. The cornerstone of healthy eating is consuming the correct number of calories to match your activity level. This ensures a balance between the energy you take in and the energy you expend.
When you consistently eat or drink more calories than your body uses, the excess energy is stored as fat, leading to weight gain. Conversely, consuming too few calories results in weight loss. Beyond calorie balance, dietary variety is key. Eating a wide array of foods ensures you receive a balanced intake of all the essential nutrients your body requires to function optimally.
For general guidelines, it’s often recommended that men consume approximately 2,500 calories daily (10,500 kilojoules), while women should aim for around 2,000 calories (8,400 kilojoules). However, it’s important to note that many adults today consume more calories than necessary, and for improved health, reducing calorie intake is often beneficial.
1. Build Your Meals Around High-Fiber Starchy Carbohydrates
Starchy carbohydrates are a fundamental part of a healthy diet and should constitute just over a third of your food intake. This category includes staples like potatoes, bread, rice, pasta, and breakfast cereals.
When choosing starchy carbohydrates, prioritize higher fiber or wholegrain options. Examples include wholewheat pasta, brown rice, and potatoes with their skins. These choices are richer in fiber compared to their white or refined counterparts and contribute to prolonged feelings of fullness, aiding in appetite management and healthy eating habits.
Aim to incorporate at least one starchy food into each main meal. While some believe starchy foods are fattening, it’s important to understand that, gram for gram, the carbohydrates they contain provide less than half the calories of fat.
The real calorie culprits often come from added fats during cooking or serving. Be mindful of additions like oil on chips, butter on bread, and creamy sauces on pasta, as these significantly increase the calorie content of your meal. Choosing healthier cooking methods and mindful toppings can help you enjoy starchy carbohydrates as part of a balanced, healthy diet.
2. Load Up on Fruits and Vegetables
A cornerstone of How To Eat Healthy is consuming plenty of fruits and vegetables. Health guidelines recommend aiming for at least 5 portions of a diverse range of fruits and vegetables every day. These can be fresh, frozen, canned, dried, or juiced, offering versatility and convenience in meeting your daily intake.
Reaching your “5 A Day” is more achievable than it might seem. Simple additions like slicing a banana over your breakfast cereal or swapping your usual mid-morning snack for a piece of fresh fruit can contribute significantly to your daily goal.
A standard portion of fresh, canned, or frozen fruit and vegetables is 80g. For dried fruit, which is more calorie-dense and should be consumed in moderation around mealtimes, a portion is 30g.
While a 150ml glass of fruit juice, vegetable juice, or smoothie also counts as one portion, it’s advisable to limit your intake to no more than one glass per day. These drinks can be high in natural sugars and can contribute to tooth decay if consumed excessively. Prioritizing whole fruits and vegetables over juices is generally a healthier approach to meeting your 5-a-day target and maintaining a balanced diet.
3. Increase Your Fish Intake, Especially Oily Fish
Fish is an excellent source of protein and a rich provider of essential vitamins and minerals, making it a vital component of how to eat healthy.
For optimal health, aim to eat at least two portions of fish per week, ensuring that one of these portions is oily fish. Oily fish are particularly beneficial due to their high content of omega-3 fatty acids, which are known to play a crucial role in preventing heart disease and supporting overall cardiovascular health.
Examples of oily fish include:
- Salmon
- Trout
- Herring
- Sardines
- Pilchards
- Mackerel
Non-oily fish options include:
- Haddock
- Plaice
- Coley
- Cod
- Tuna
- Skate
- Hake
You can choose from fresh, frozen, or canned fish, offering flexibility and convenience. However, it’s important to be mindful that canned and smoked fish can be high in salt content. Opting for fish in water or choosing low-sodium canned varieties can help manage your salt intake.
While most people would benefit from increasing their fish consumption, it’s worth noting that there are recommended limits for certain types of fish, particularly for women who are pregnant or breastfeeding, and for young children, due to potential mercury content. Checking local health guidelines for specific recommendations is advisable.
4. Reduce Saturated Fat and Sugar Consumption
Saturated Fat
While some fat is necessary for a healthy diet, it’s crucial to be mindful of both the amount and the type of fat you consume. Understanding the difference between saturated and unsaturated fats is key to making healthy choices.
Excessive saturated fat intake can elevate blood cholesterol levels, which in turn increases the risk of developing heart disease. Health guidelines generally recommend that men should consume no more than 30g of saturated fat per day, and women should aim for no more than 20g. Children under 11 years old should consume even less saturated fat than adults, although a very low-fat diet is not recommended for children under 5. For children up to 2 years old, full-fat dairy products like cheese, fromage frais, and yogurt are still recommended as part of their diet.
Saturated fat is prevalent in many foods, including:
- Fatty cuts of meat
- Sausages
- Butter
- Hard cheese
- Cream
- Cakes
- Biscuits
- Lard
- Pies
To reduce saturated fat intake, prioritize foods containing unsaturated fats instead. These include vegetable oils and spreads, oily fish, and avocados. When cooking, opt for small amounts of vegetable or olive oil, or reduced-fat spreads, in place of butter, lard, or ghee. When consuming meat, choose lean cuts and trim off any visible fat. Remember that all types of fat are high in energy, so moderation and portion control are important, even with healthy fats.
Sugar
Regularly consuming foods and drinks high in sugar significantly increases the risk of obesity and tooth decay, highlighting the importance of sugar reduction in how to eat healthy.
Sugary foods and drinks are often high in calories, and frequent consumption can contribute to weight gain. They are also a major contributor to tooth decay, particularly when consumed between meals.
“Free sugars” are the type of sugars we need to cut down on. These include any sugars added to foods or drinks by manufacturers, cooks, or consumers, as well as sugars naturally present in honey, syrups, and unsweetened fruit juices and smoothies. This is in contrast to the sugars found naturally in whole fruits and milk, which are not considered “free sugars.”
Many packaged foods and drinks contain surprisingly high amounts of free sugars. Being aware of hidden sugars is crucial for making informed dietary choices.
Free sugars are found in a wide range of foods, such as:
- Sugary fizzy drinks
- Sugary breakfast cereals
- Cakes
- Biscuits
- Pastries and puddings
- Sweets and chocolate
- Alcoholic drinks
Food labels are invaluable tools for managing your sugar intake. Use them to check the sugar content of foods. As a general guide, more than 22.5g of total sugars per 100g indicates a high sugar content, while 5g of total sugars or less per 100g is considered low in sugar. Becoming adept at reading and understanding food labels is a key skill in how to eat healthy and make informed choices about sugar consumption.
5. Reduce Salt Intake: Aim for No More Than 6g a Day for Adults
Excessive salt consumption can elevate blood pressure, increasing the risk of developing heart disease or stroke. Reducing salt intake is a critical aspect of how to eat healthy, even if you don’t actively add salt to your meals.
A significant portion of our salt intake, approximately three-quarters, comes from salt already present in processed foods when we purchase them. Common culprits include breakfast cereals, soups, breads, and sauces. This “hidden salt” can easily contribute to exceeding recommended daily limits without us realizing it.
Utilize food labels to make informed choices and reduce your salt intake. As a guideline, more than 1.5g of salt per 100g indicates a high salt content in a food product.
The recommended daily limit for adults and children aged 11 and over is no more than 6g of salt per day, which is approximately one teaspoonful. Younger children should consume even less salt. Being mindful of both added salt and hidden salt in processed foods is essential for maintaining healthy blood pressure and reducing the risk of associated health complications.
6. Stay Active and Maintain a Healthy Weight
In addition to adopting healthy eating habits, regular physical activity is crucial for overall health and well-being. Exercise not only helps manage weight but also reduces the risk of developing serious health conditions. Combining a balanced diet with an active lifestyle is a cornerstone of how to eat healthy and live well.
Being overweight or obese significantly increases the risk of health problems such as type 2 diabetes, certain cancers, heart disease, and stroke. Conversely, being underweight can also negatively impact health.
For most adults needing to lose weight, the key is to create a calorie deficit by eating fewer calories and increasing physical activity. A healthy, balanced diet plays a vital role in maintaining a healthy weight over the long term.
You can assess whether you are at a healthy weight using a BMI (Body Mass Index) healthy weight calculator. This tool provides a general indication of healthy weight ranges based on your height and weight.
For those aiming to lose weight, structured programs like the NHS weight loss plan can provide valuable guidance. This 12-week plan combines advice on healthier eating strategies and physical activity recommendations to support sustainable weight loss.
If you are underweight or have concerns about your weight, seeking advice from a healthcare professional like your GP or a registered dietitian is recommended. They can provide personalized guidance and support tailored to your individual needs.
7. Stay Hydrated – Don’t Get Thirsty
Adequate fluid intake is essential to prevent dehydration and maintain bodily functions. Health guidelines generally recommend drinking 6 to 8 glasses of fluids every day, in addition to the fluids you obtain from the food you eat. Staying properly hydrated is an often-overlooked aspect of how to eat healthy and maintain overall well-being.
All non-alcoholic drinks contribute to your daily fluid intake, but some choices are healthier than others. Water, lower-fat milk, and lower-sugar drinks, including tea and coffee, are excellent options. Unsweetened tea and coffee can be particularly beneficial as they provide hydration without added sugars.
It’s advisable to limit or avoid sugary soft drinks and fizzy drinks, as they are typically high in calories and offer little nutritional value. They are also detrimental to dental health.
Even unsweetened fruit juice and smoothies, while containing vitamins and minerals, are high in free sugars and should be consumed in moderation. Your combined daily intake of drinks from fruit juice, vegetable juice, and smoothies should ideally not exceed 150ml, which is equivalent to a small glass.
Remember to increase your fluid intake during hot weather or when engaging in physical activity to compensate for increased fluid loss through sweat. Listening to your body’s thirst cues and drinking fluids consistently throughout the day are key to staying properly hydrated.
8. Don’t Skip Breakfast
Despite the misconception that skipping breakfast aids in weight loss, starting your day with a healthy breakfast is a beneficial habit. A nutritious breakfast, high in fiber and low in fat, sugar, and salt, can be an integral part of a balanced diet and contributes to how to eat healthy throughout the day.
A healthy breakfast helps provide your body and brain with the necessary fuel to kickstart your day. It can also aid in obtaining essential nutrients that are important for overall health and well-being.
Opting for a wholegrain, lower-sugar cereal with semi-skimmed milk and topped with sliced fruit is a tasty and healthier breakfast choice. This combination provides fiber, complex carbohydrates, protein, and vitamins, setting a positive tone for your daily eating habits. Making time for a nutritious breakfast is a simple yet effective step towards a healthier lifestyle.
