Before you start
- A shopping list
- Basic cooking equipment
Method 1 Build a balanced plate
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Step 1: Half: vegetables and fruit
Fill half your plate with a variety of colourful vegetables and fruit. The World Health Organization recommends at least 400 g a day (about five portions). Fresh, frozen and tinned (in water or juice) all count.
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Step 2: A quarter: whole grains and starchy foods
Choose wholegrain or higher-fibre versions: brown rice, whole-wheat bread and pasta, oats, millet, maize, potatoes and yams with their skins. They keep you full for longer.
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Step 3: A quarter: protein
Include beans, lentils, peas, nuts, eggs, fish, poultry or lean meat. Try to eat fish twice a week, and limit red and processed meat such as sausages, bacon and ham.
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Step 4: A little dairy or alternatives
Milk, yoghurt, cheese or calcium-fortified alternatives help keep bones healthy. Choose lower-fat, lower-sugar options.
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Step 5: A small amount of healthy fat
Use unsaturated oils such as olive, sunflower or rapeseed oil in small amounts, and limit butter, lard, ghee and palm oil.
Method 2 Cut down on salt, sugar and processed food
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Step 1: Reduce salt
Adults should have less than 5 g of salt a day (about a teaspoon). Most comes from bread, stock cubes, sauces, snacks and processed meats, so taste food before adding salt and use herbs and spices instead.
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Step 2: Reduce added sugar
Swap sugary drinks for water, unsweetened tea or coffee, and cut back on sweets, cakes and biscuits. Fruit juice counts as sugar too; limit it to one small glass a day.
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Step 3: Choose less processed food
Cook from simple ingredients where you can. Highly processed foods tend to be high in salt, sugar and unhealthy fats.
Method 3 Drink well
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Step 1: Make water your main drink
Most adults need about 6–8 glasses of fluid a day, more in hot weather or when active.
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Step 2: Watch alcohol
Alcohol is high in calories and harmful in larger amounts. If you drink, keep it within your local health guidelines and have several alcohol-free days a week.
Method 4 Shop and plan smarter
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Step 1: Plan your meals
Plan the week’s meals and write a shopping list. You’ll eat better, waste less and spend less.
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Step 2: Read food labels
Check salt, sugar and fat per 100 g. Many countries use colour-coded or warning labels; choose more green or “low” and fewer red or “high” items.
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Step 3: Keep healthy snacks
Have fruit, nuts, yoghurt or vegetable sticks ready so you don’t reach for crisps or biscuits.
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Step 4: Batch cook
Cook larger amounts of soups, stews or beans and freeze portions for busy days.
| Instead of | Try |
|---|---|
| Sugary fizzy drink | Water with lemon or sparkling water |
| White bread or rice | Wholegrain bread or brown rice |
| Crisps | A handful of unsalted nuts or popcorn |
| Fried food | Grilled, baked, steamed or air-fried food |
| Sugary cereal | Porridge or oats with fruit |
| Creamy sauces | Tomato-based sauces |
Troubleshooting
Healthy food seems expensive
Beans, lentils, eggs, oats, seasonal vegetables and frozen or tinned fruit and veg are cheap and nutritious. Buy store brands and cook in batches.
I don’t like vegetables
Try them roasted, in soups, sauces and stews, or blended into smoothies. Tastes change when you try foods several times.
I snack a lot in the evenings
Make sure you eat enough protein and fibre at meals, and keep tempting snacks out of the house.
Frequently asked questions
Do I need supplements?
Most people can get what they need from a varied diet. Some groups, such as pregnant people (folic acid) or people with little sun exposure (vitamin D), may need supplements; ask a doctor or pharmacist.
Are carbohydrates bad for you?
No. Wholegrain, high-fibre carbohydrates are an important source of energy and fibre. Cut back on refined and sugary ones.
How many meals should I eat a day?
There’s no single rule. Eat regular meals that suit your routine and avoid long gaps that lead to overeating.
Summary
Fill half your plate with vegetables and fruit, a quarter with whole grains and a quarter with protein, and add a little healthy fat. Drink water, cut down on salt, sugar and processed food, and plan your meals and shopping. Small changes, kept up over time, make the biggest difference.