Avoid eating late at night. Try to eat dinner earlier and fast for hours until breakfast the next morning. Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods.
A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat. While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.
Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.
Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.
Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar.
Add them to soups, stews, or pasta sauces for a satisfying sweet kick. Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking. Department of Agriculture and U. Department of Health and Human Services.
Dietary Guidelines for Americans, , 9th Edition. Dietary Guidelines Advisory Committee. Skerrett, P. Essentials of Healthy Eating: A Guide. Marx, W. Nutritional psychiatry: The present state of the evidence. Proceedings of the Nutrition Society, 76 4 , — Morris, M. MIND diet slows cognitive decline with aging. Hu, F. Types of dietary fat and risk of coronary heart disease: A critical review. Journal of the American College of Nutrition, 20 1 , 5— Jakobsen, M.
Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: Importance of the glycemic index. The American Journal of Clinical Nutrition, 91 6 , — New England Journal of Medicine, 21 , — Siri-Tarino, P.
Current Atherosclerosis Reports, 12 6 , — Fruits are high in sugar , but this sugar is natural. Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients.
If you have diabetes, your doctor or dietitian can advise you on which fruits to choose , how much to eat, and when. Learn about 11 low-sugar fruits. Vegetables are a key source of essential vitamins, minerals, and antioxidants.
Eat a variety of vegetables with different colors for a full range of nutrients. Dark, leafy greens are an excellent source of many nutrients. They include:. Local, seasonal vegetables are often reasonable in price and easy to prepare. Use them in the following ways:. Refined white flour is featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, which manufacturers remove during processing.
Whole grain products include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish. Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.
Processed meats and red meats may increase the risk of cancer and other diseases, according to some research. Some processed meats also contain a lot of added preservatives and salt. Fresh, unprocessed meat is the best option.
Tofu , tempeh , and other soy-based products are excellent sources of protein and are healthy alternatives to meat. Shop for tofu and tempeh. Dairy products provide essential nutrients, including:.
They also contain fat. Your doctor can help you decide. For those following a vegan diet, many dairy-free milks and other dairy alternatives are now available, made from:. These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows. Some have added sugar, so read the label carefully when choosing. Shop for almond and soy milk.
Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain. In the past, guidelines have recommended avoiding saturated fats , due to concerns that they would raise cholesterol levels. More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories.
Trans fats , however, should still be avoided. Recommendations on fats can sometimes be hard to follow, but one scientist has proposed the following guideline:. Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.
Read more about eggs and pulses and beans. Swapping to unsaturated fats can help lower cholesterol. Find out more about the different types of fats. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke. See 8 tips for healthy eating to find out more about why you need to cut down on saturated fat, sugar and salt, which foods they're found in, and how to make healthier choices.
Find out more about how to eat less saturated fat. Most adults in England are overweight or obese. Check whether you're a healthy weight using the BMI calculator. If you need to lose weight, you can use the NHS weight loss plan. It's a free week diet and exercise plan to help you lose weight and develop healthier habits. The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely, and keep it off. Page last reviewed: 27 March Next review due: 27 March Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.
Why 5 A Day? What counts? Fat: the facts Salt: the facts Sugar: the facts Top sources of added sugar What does calories look like?
Red meat and the risk of bowel cancer What is a Mediterranean diet? How to prepare and cook food safely How to store food and leftovers 10 ways to prevent food poisoning Why you should never wash raw chicken Cooking turkey How to wash fruit and vegetables The truth about sweeteners Sprouted seeds safety advice.
Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks. Common digestive problems and how to treat them Good foods to help your digestion 5 lifestyle tips for a healthy tummy Beat the bloat Should you cut out bread to stop bloating? Eating a balanced diet Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. This page covers healthy eating advice for the general population. Food groups in your diet 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 see 5 A 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.
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