What are you supposed to eat every day? Your guide to a balanced diet

December 24, 2025 •

3 min read

According to the World Health Organization, a healthy diet helps protect against malnutrition and noncommunicable diseases like diabetes and heart disease. So, what are you supposed to eat every day for optimal health and well-being? A balanced intake of key food groups is crucial for providing your body with the nutrients it needs to thrive.

Quick Summary

A daily balanced diet emphasizes a variety of fresh, plant-based foods, including fruits, vegetables, and whole grains, along with lean proteins, healthy fats, and adequate hydration.

Key Points

Balanced Foundation: Prioritize plant-based foods, including fruits, vegetables, and whole grains, for nutrient density.
Vary Your Proteins: Incorporate lean protein sources like fish, poultry, eggs, legumes, and nuts to support muscle health.
Hydrate Constantly: Drink plenty of water throughout the day to support vital bodily functions and maintain energy.
Choose Smart Fats: Opt for healthy unsaturated fats found in avocados, nuts, and olive oil, while limiting saturated and trans fats.
Practice Portion Control: Use visual guides like the plate method to balance meals and manage calorie intake effectively.
Minimize Processed Foods: Reduce intake of sugary drinks, refined grains, and high-salt, processed snacks to improve overall health.

The Core Food Groups for Your Daily Diet

Eating a balanced diet means consuming a variety of foods from the five major food groups to meet your body's nutritional requirements. Each group provides different nutrients essential for maintaining vitality and general well-being.

1. Fruits and Vegetables

Making up a significant portion of a healthy plate, fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber. The NHS recommends consuming at least five portions of a variety every day. Choosing a range of colors ensures a wide spectrum of nutrients. They can be fresh, frozen, canned (in water or natural juice), or dried.

Examples include:

Dark leafy greens: Spinach, kale, broccoli, watercress
Root vegetables: Carrots, sweet potatoes, beets
Colorful fruits: Berries, apples, melons, oranges
Other veggies: Cauliflower, cucumbers, tomatoes, peppers

2. Whole Grains and Starchy Foods

Starchy foods, especially wholegrain varieties, should form the foundation of your meals, providing sustained energy and fiber. Opting for whole grains over refined versions means you get more vitamins, minerals, and dietary fiber.

Examples of whole grains:

Whole-wheat bread and pasta
Brown rice and wild rice
Oats and quinoa
Barley and bulgur

3. Protein Foods

Protein is vital for building and repairing tissues, and it should be included in every meal. Varying your protein sources is key to a healthy diet.

Examples of protein sources:

Plant-based: Legumes (beans, lentils, peas), nuts, seeds, tofu, tempeh
Animal-based: Lean meat, poultry (skinless), eggs, fish (especially oily fish like salmon)

4. Dairy and Alternatives

This group provides protein and calcium for strong bones and teeth. Where possible, opt for low-fat or low-sugar products, or fortified dairy alternatives.

Examples include:

Low-fat milk, yogurt, and cheese
Calcium-fortified soy beverages
Other fortified plant-based milk alternatives

5. Healthy Fats and Oils

While fats are essential for energy and vitamin absorption, the type of fat matters significantly. Unsaturated fats are healthier than saturated and trans fats. Eat them in small amounts.

The Critical Role of Hydration

Drinking enough water every day is one of the most important aspects of a healthy diet. Water is your body's main chemical component and is essential for regulating body temperature, lubricating joints, delivering nutrients, and removing waste. Thirst is often a sign that your body is already dehydrated, so it's important to drink regularly throughout the day. Health experts recommend about 8-10 glasses (1.5-2 litres) of fluid daily, though this can vary with activity level and climate. Unsweetened drinks like water, tea, and coffee count towards this intake.

Planning for Success: Meal Strategies

Making healthy choices easier starts with simple planning.

Meal Prep: Dedicate some time each week to plan your meals and prep ingredients. This can include chopping vegetables or cooking grains in advance.
Cook at Home: Preparing most of your meals at home using whole or minimally processed foods gives you control over the ingredients, especially salt and sugar content.
Balance Your Plate: Use the plate method as a visual guide: fill half with vegetables and fruits, one quarter with whole grains, and one quarter with protein.
Smart Snacking: Have healthy snacks like nuts, seeds, and fresh fruit on hand to prevent impulsive, unhealthy choices when hunger strikes.

Comparison of Fats

Understanding the different types of fats is crucial for making informed daily food choices.


Feature	Unsaturated Fats (Healthy)	Saturated & Trans Fats (Unhealthy)
Sources	Avocado, olives, nuts, seeds, fatty fish (salmon, sardines), vegetable oils (olive, sunflower, canola)	Fatty meat, butter, cheese, palm and coconut oil, baked goods, fried foods, processed snacks
Effect on Cholesterol	Can help lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol	Can raise 'bad' LDL cholesterol, increasing heart disease risk
Health Impact	Promotes heart health and provides essential fatty acids	Increases risk of heart disease, stroke, and obesity
Usage	Use regularly in moderation; great for dressings, light cooking	Eat sparingly; limit intake of processed and fried foods

For more in-depth information on healthy eating, you can refer to the Harvard T.H. Chan School of Public Health's nutrition guide.

Conclusion

Knowing what are you supposed to eat every day is the first step toward a healthier life. The key is balance, variety, and moderation. By focusing on a foundation of plant-based foods, including plenty of fruits, vegetables, and whole grains, while incorporating lean proteins, healthy fats, and sufficient hydration, you can provide your body with the nutrients it needs. Reducing your intake of highly processed foods, excess sugar, and saturated fats is equally important. Start small with achievable goals, and consistently work towards incorporating these dietary habits for improved energy, weight management, and long-term health.

Frequently Asked Questions

The five main food groups are fruits, vegetables, grains, protein foods, and dairy (or fortified alternatives). Eating a variety from each group ensures a balanced intake of nutrients.

The recommended daily fluid intake for adults is generally around 8-10 glasses (about 1.5 to 2 litres). However, your individual needs can vary based on your activity level, climate, and overall health.

No, complex carbohydrates like those found in whole grains, fruits, and vegetables are essential for energy and fiber. Refined or simple carbs, found in sugary and processed foods, are the ones to limit.

Good sources of lean protein include fish, skinless poultry, eggs, legumes (beans, peas, lentils), tofu, nuts, and seeds.

To reduce processed foods, try cooking more meals at home using whole ingredients, opting for fresh fruits and vegetables as snacks, and reading food labels to avoid high-salt, high-sugar options.

A portion is typically 80g of fresh, frozen, or canned fruit/vegetables, or 30g of dried fruit. A medium-sized apple or three heaped tablespoons of vegetables are good examples.

Dietary fiber, found in whole grains, fruits, vegetables, and legumes, is important for digestive health, helping you feel fuller for longer, and regulating blood sugar and cholesterol levels.