Eating well doesn’t have to be complicated. With just a few everyday changes, you can boost your energy, feel better, and support your long-term health. A healthy diet is all about balance: getting the right amount of calories for your activity level and choosing a variety of foods that nourish your body.
If you regularly eat more than your body needs, the extra energy is stored as fat. Eat too little, and you may lose weight or miss out on important nutrients. Most adults in the UK currently eat more calories than they need—so small changes can make a big difference.
Here are 8 practical tips to help you make healthier choices every day:
1. Build Your Meals Around High-Fibre Starchy Carbs
Starchy foods should make up just over a third of what you eat. Think potatoes, pasta, bread, rice and cereals.
Choose wholegrain or high-fibre options like brown rice, wholewheat pasta or potatoes with the skin on. These versions keep you fuller for longer and provide more nutrients.
Try to include at least one starchy food at each main meal. They’re not as fattening as many people think—gram for gram, they contain fewer than half the calories of fat.
Just be mindful of what you add to them: butter, creamy sauces and oils can quickly increase the calories.
2. Eat Plenty of Fruit and Veg
Aim for at least 5 portions of fruit and vegetables daily—fresh, frozen, tinned, dried or juiced all count.
A portion is:
- 80g of fresh, frozen or canned produce
- 30g of dried fruit (best eaten with meals)
- 150ml of fruit juice or smoothie (limit to one glass a day)
Try simple swaps like adding fruit to your breakfast or choosing veggies as snacks.
3. Enjoy More Fish—Especially Oily Fish
Fish is an excellent source of protein, vitamins and minerals. Aim to have two portions a week, with at least one being oily fish such as salmon, sardines, trout or mackerel. These are rich in omega-3 fats which support heart health.
You can choose fresh, frozen or canned, but keep an eye on salt levels in tinned and smoked fish.
4. Reduce Saturated Fat and Sugar
Saturated Fat
Your body needs some fat, but too much saturated fat can increase cholesterol and raise your risk of heart disease.
Daily limits:
- Men: no more than 30g
- Women: no more than 20g
Foods high in saturated fat include fatty meats, butter, cream, cakes, biscuits and cheese.
Opt for healthier fats like vegetable oils, olive oil, oily fish and avocados. When cooking meat, choose lean cuts and trim away excess fat.
Sugar
High sugar intake can lead to weight gain and tooth decay. Free sugars—those added to foods or found in honey, syrups and juices—are the ones to cut back on.
Check labels:
- Over 22.5g of sugar per 100g = high
- 5g or less per 100g = low
5. Cut Down on Salt—Aim for Less Than 6g a Day
Too much salt can increase blood pressure, raising the risk of heart disease and stroke.
Most of the salt we eat is already in everyday foods like bread, soups and sauces, so checking labels helps.
Foods with more than 1.5g of salt per 100g are considered high.
6. Stay Active and Keep a Healthy Weight
Healthy eating works hand-in-hand with physical activity. Regular exercise supports your overall wellbeing and helps prevent chronic diseases.
If weight loss is your goal, focus on eating fewer calories and moving more. A balanced diet can help you reach and maintain a healthy weight.
7. Drink Enough Fluids
Aim for 6–8 glasses of fluid a day. Water, low-fat milk, tea and coffee are good choices.
Try to limit sugary drinks and remember that juices and smoothies should stay under 150ml a day.
Drink more when it’s hot or when you’re exercising.
8. Don’t Skip Breakfast
Skipping breakfast won’t help you lose weight. A healthy breakfast sets you up for the day and provides important nutrients.
Try a wholegrain, low-sugar cereal with semi-skimmed milk and fresh fruit for a simple, nourishing start.