What are the eight dietary guidelines for a healthy lifestyle?

December 17, 2025 •

5 min read

According to the World Health Organization, a healthy diet helps to protect against malnutrition and a range of non-communicable diseases. To achieve this, understanding what are the eight dietary guidelines is a crucial first step toward building a balanced and sustainable eating pattern that promotes overall wellness.

Quick Summary

A comprehensive look at the eight key dietary guidelines for achieving and maintaining optimal health through mindful eating, hydration, and an active lifestyle.

Key Points

Prioritize Whole Grains: Base your meals on higher-fibre, whole-grain starchy carbs like brown rice and wholewheat bread for sustained energy.
Fill Your Plate with Plants: Strive for a minimum of five portions of various fruits and vegetables each day to maximize vitamin and mineral intake.
Choose Leaner Protein: Include fish in your diet at least twice a week, making one a serving of oily fish for heart-healthy omega-3s.
Limit Unhealthy Fats and Sugars: Reduce your consumption of saturated fats found in processed and fatty foods, and minimize free sugar intake to protect your health.
Control Your Salt: Monitor and reduce your salt intake, particularly from pre-packaged foods, to manage blood pressure.
Maintain an Active Lifestyle: Combine healthy eating with regular physical activity to achieve and sustain a healthy body weight.
Stay Well-Hydrated: Ensure you drink plenty of fluids throughout the day, primarily water, to stay properly hydrated.
Never Skip Breakfast: Begin your day with a nutritious breakfast to fuel your body and help regulate your appetite.

Introduction to a Balanced Plate

Adopting a healthy diet can feel like a complex undertaking, given the vast amount of information available. However, a set of eight fundamental dietary guidelines provides a clear and actionable framework for building a balanced and nutritious eating plan. These principles, based on extensive nutritional science, cover everything from the types of food to include in your meals to the importance of hydration and physical activity. By following these guidelines, you can significantly improve your long-term health, manage your weight, and reduce your risk of chronic diseases. This article will break down each of the eight guidelines, offering practical tips for implementation.

The Eight Pillars of a Healthy Diet

1. Base Meals on Higher Fibre Starchy Carbohydrates

Starchy carbohydrates, such as wholewheat bread, brown rice, potatoes, and pasta, should form the foundation of your meals. They provide a crucial source of energy and fiber, which helps keep you full and supports healthy digestion. Unlike refined carbohydrates, which can cause blood sugar spikes, higher-fibre options offer a slow and steady release of energy throughout the day. The key is moderation and choosing whole-grain varieties over their refined counterparts. Portion control is also important, as the calories from fat added during cooking, like butter on bread or oil on chips, can quickly add up.

2. Eat Lots of Fruit and Vegetables

Eating at least five portions of a variety of fruit and vegetables every day is a cornerstone of healthy eating. This can include fresh, frozen, canned, or dried options, though canned and dried versions can sometimes contain added sugar or salt. Fruit and vegetables are packed with essential vitamins, minerals, and fiber, and a varied intake ensures a wide range of nutrients. Try adding a handful of berries to your morning cereal, snacking on an apple, or incorporating a variety of colorful vegetables into your dinner.

3. Eat More Fish, Including Oily Fish

Fish is an excellent source of protein, vitamins, and minerals. The NHS recommends aiming for at least two portions of fish per week, with one portion being an oily fish like salmon, mackerel, or sardines. Oily fish is particularly beneficial due to its high omega-3 fatty acid content, which is vital for heart health. Both fresh and frozen fish are great options. Be mindful that smoked or canned fish can be high in salt.

4. Cut Down on Saturated Fat and Sugar

Both saturated fat and sugar can increase the risk of heart disease and obesity if consumed in excess. Saturated fats are found in foods like fatty meat, butter, and many baked goods, while high-sugar items include fizzy drinks, sweets, and some breakfast cereals. To improve your diet, choose leaner cuts of meat, opt for unsaturated fats found in vegetable oils and avocados, and use food labels to monitor and reduce your intake of free sugars.

5. Eat Less Salt

Eating too much salt can lead to high blood pressure, increasing the risk of heart disease and stroke. The recommended daily salt intake for adults is no more than 6g (about one teaspoon). Much of the salt in our diet is already present in processed foods like cereals, bread, and sauces. To reduce intake, cook with herbs and spices instead of salt and check food labels for low-salt options.

6. Get Active and Be a Healthy Weight

Physical activity is not a dietary guideline in itself but is intrinsically linked to healthy eating. Maintaining a healthy weight through a combination of a balanced diet and regular exercise is crucial for overall health and wellbeing. It helps reduce the risk of type 2 diabetes, certain cancers, and heart disease.

7. Don't Get Thirsty

Staying hydrated is essential for bodily functions. Aim for 6 to 8 glasses of fluid a day, prioritizing water. Other healthy options include lower-fat milk and sugar-free teas and coffees. It's best to limit sugary soft drinks and fruit juices, which are often high in calories and can harm teeth.

8. Don't Skip Breakfast

Skipping breakfast might seem like an easy way to cut calories, but a healthy breakfast provides the energy needed to start the day and can help prevent overeating later. Opt for a high-fiber, low-sugar breakfast, such as wholegrain cereal with fruit and milk, to provide lasting energy.

Comparison of Healthy Food Choices


Food Type	Healthier Choice	Less Healthy Choice
Carbohydrates	Brown rice, wholewheat pasta	White rice, white bread
Fat	Olive oil, avocado, nuts	Butter, lard, fatty meats
Protein	Oily fish (salmon, mackerel)	Processed meats (bacon, sausages)
Snacks	Fresh fruit, unsalted nuts	Biscuits, cakes, sugary sweets
Drinks	Water, low-fat milk	Sugary soft drinks, fruit juices

Conclusion: A Holistic Approach

Following the eight dietary guidelines is about more than just individual food choices; it’s about adopting a sustainable and holistic approach to health. These principles emphasize balance, variety, and moderation, steering away from restrictive diets and toward mindful eating. Combining these nutritional guidelines with regular physical activity is the most effective strategy for promoting long-term health and wellbeing. By making small, consistent changes, you can transform your eating habits and reap significant health benefits for years to come. Remember to stay consistent, listen to your body, and enjoy the process of nourishing yourself properly. The Eatwell Guide from NHS is an excellent visual resource to help guide your balanced diet.

Summary of the Eight Dietary Guidelines

Base meals on starchy foods: Prioritize high-fiber, whole-grain starchy carbohydrates for energy and satiety.
Eat lots of fruit and vegetables: Aim for at least five portions daily to get essential vitamins and fiber.
Eat more fish: Include at least two portions of fish per week, with one being oily fish rich in omega-3s.
Cut down on saturated fat and sugar: Limit intake of unhealthy fats and free sugars to reduce the risk of disease.
Eat less salt: Reduce salt consumption to lower blood pressure and protect against heart disease.
Get active and be a healthy weight: Combine a balanced diet with regular exercise for overall health and weight management.
Don't get thirsty: Drink 6-8 glasses of fluid per day, with water being the primary choice.
Don't skip breakfast: Start the day with a healthy, balanced breakfast to boost energy and metabolism.

Frequently Asked Questions

A portion is typically 80g of fresh, frozen, or canned fruit and vegetables. For dried fruit, a portion is 30g, and for juice or smoothies, a 150ml glass counts as one of your five-a-day but should be limited to one glass per day.

Oily fish, such as salmon, trout, and mackerel, is important because it is a rich source of omega-3 fatty acids. These fats are essential for good health, particularly for supporting heart function.

For adults, the maximum recommended daily salt intake is 6g, which is approximately one teaspoon. Most people exceed this limit, often without realizing it, due to the high salt content in many processed foods.

No, gram for gram, starchy carbohydrates contain less than half the calories of fat. The calories that cause weight gain are often from the fats, oils, and creamy sauces added to these foods, not the starchy carbs themselves.

Free sugars are any sugars added to foods or drinks by the manufacturer, cook, or consumer, as well as sugars naturally present in honey, syrups, and fruit juices. These are the types of sugars that should be cut down on.

Healthier alternatives to saturated fats include vegetable oils (like sunflower, rapeseed, and olive oil), avocados, nuts, and seeds. Choosing leaner cuts of meat and removing visible fat also helps reduce saturated fat intake.

Drinking plenty of fluids, especially water, is crucial for preventing dehydration, which can impact overall health and physical performance. It is a fundamental part of maintaining a healthy body.

While it might seem counterintuitive, skipping breakfast is not an effective weight loss strategy. A healthy, high-fiber breakfast provides energy for the day and can help prevent overeating and snacking later on.