Eating well: the everyday basics
A plain summary of the NHS Eatwell Guide, the UK’s mainstream picture of a balanced diet.
There is no single perfect diet. The NHS Eatwell Guide shows the balance of foods most adults are encouraged to aim for over a day or a week, not at every meal.
The Eatwell picture, in short
- At least 5 portions of a variety of fruit and vegetables every day (fresh, frozen, tinned or dried all count).
- Base meals on starchy foods such as potatoes, bread, rice or pasta, choosing wholegrain or higher-fibre versions where you can.
- Some dairy or dairy alternatives, such as soya drinks, choosing lower-fat and lower-sugar options.
- Beans, pulses, fish, eggs, meat and other proteins. Aim for 2 portions of fish a week, one of them oily.
- Small amounts of unsaturated oils and spreads.
- Drink 6 to 8 cups or glasses of fluid a day: water, lower-fat milk and sugar-free drinks (including tea and coffee) all count.
- Foods and drinks high in fat, salt or sugar: less often and in small amounts.
Handy numbers for adults (NHS)
| Salt | No more than 6g a day (about a teaspoon) |
|---|---|
| Free sugars | No more than 30g a day |
| Fibre | About 30g a day |
| Alcohol | If you drink, no more than 14 units a week, spread over 3 or more days, with some drink-free days |
A note on personal stories
You will find many personal food stories online, including on channels connected to HHUK. They are one person’s experience, not advice. Before big changes to how you eat, especially if you live with a health condition, are pregnant, take medication or have a history of disordered eating, please talk to your GP or a registered dietitian.
Sources and further reading
Credit: Summarised in our own words from public NHS guidance.