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:

Cereal swaps

  • Frosted flakes to wheat biscuit cereal
  • honey crunch cereal to shredded wholegrain cereal
  • chocolate cereal to porridge or no added sugar muesli

Drink swaps

  • cola to sugar-free drinks
  • juice drinks to water
  • milkshakes to lower-fat milks
  • fizzy drinks to no added sugar drinks

Yoghurt swaps

  • split pot yoghurts to lower-sugar fromage frais pots
  • higher-sugar yoghurts to lower-sugar yoghurts or plain natural yoghurt

Snack swaps

  • 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:

Getting your 5 a day

Healthier Recipes

Meat-free and plant based

Our food labelling

Watch this video to learn more about how the food you eat affects your brain.