Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.
The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:
- eat at least 5 portions of a variety of fruit and vegetables every day
- base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
- have some dairy or dairy alternatives (such as soya drinks)
- eat some beans, pulses, fish, eggs, meat and other protein
- choose unsaturated oils and spreads, and eat them in small amounts
- drink plenty of fluids (at least 6 to 8 glasses a day)
If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.
Good food swaps to try out:
- Frosted flakes to wheat biscuit cereal
- honey crunch cereal to shredded wholegrain cereal
- chocolate cereal to porridge or no added sugar muesli
- cola to sugar-free drinks
- juice drinks to water
- milkshakes to lower-fat milks
- fizzy drinks to no added sugar drinks
- split pot yoghurts to lower-sugar fromage frais pots
- higher-sugar yoghurts to lower-sugar yoghurts or plain natural yoghurt
- chocolate bars to a slice of malt loaf
- biscuits to crackers and lower-fat cheese
- doughnuts to a crumpet
- muffins to scotch pancake
- other sugary snacks to plain rice cakes
Follow these links to access more information:
Watch this video to learn more about how the food you eat affects your brain.