What is a healthy diet plan in the UK?

January 9, 2026 •

3 min read

According to the NHS, most adults in the UK consume too many calories, saturated fat, and salt, while not eating enough fruit, vegetables, or fibre. Adopting a healthy diet plan can help address this, promoting overall well-being and reducing the risk of chronic diseases. This guide simplifies the official guidance to help you build a balanced eating pattern.

Quick Summary

Based on the Eatwell Guide, a healthy UK diet focuses on balancing five main food groups. Key elements include consuming plenty of fruit and vegetables, basing meals on high-fibre starchy carbs, incorporating protein, and choosing lower-fat dairy options. Hydration and limiting foods high in fat, salt, and sugar are also crucial.

Key Points

Follow the Eatwell Guide: The NHS-endorsed Eatwell Guide is the definitive framework for a balanced diet in the UK, applicable to most people over two years old.
Prioritise Fruit and Veg: Aim for at least 5 portions of a variety of fruit and vegetables every day, making up over a third of your food intake.
Choose Wholegrain Carbs: Base meals on high-fibre, wholegrain starchy carbohydrates to feel fuller for longer and support digestive health.
Eat Lean Protein and Fish: Include protein from lean meats, eggs, beans, pulses, and aim for two portions of fish per week, one of which should be oily.
Limit Bad Fats and Sugar: Reduce your intake of foods high in saturated fat, salt, and sugar, and opt for unsaturated fats in small amounts.
Stay Hydrated: Drink 6-8 glasses of fluid daily, with water and lower-fat milk being the best choices.
Control Portion Sizes: Be mindful of portion sizes to help manage weight, using smaller plates and measuring ingredients.

Understanding the Eatwell Guide

The UK's official guidance for a healthy diet is the Eatwell Guide, which offers a visual representation of the food types and proportions recommended for a balanced diet. This framework is suitable for most individuals over the age of two. It divides food into five main groups, with the size of each section indicating the recommended intake proportion over a day or week.

The Five Main Food Groups

Fruit and Vegetables: This category should constitute just over one-third of your daily food intake, with a goal of at least 5 portions of a variety of options daily. A typical portion is 80g. Choosing a range of colours ensures a broad intake of vitamins and minerals.
Potatoes, Bread, Rice, Pasta, and Other Starchy Carbohydrates: Also making up over a third of your diet, this group provides essential energy, fibre, and nutrients. Prioritise wholegrain or higher-fibre versions, such as brown rice and wholewheat pasta, which aid digestion and promote fullness.
Beans, Pulses, Fish, Eggs, Meat, and Other Proteins: This group is vital for growth and repair, supplying protein, vitamins, and minerals. Aim for two portions of fish weekly, including one oily variety. Select lean meats and limit processed options. Beans and pulses are good, low-fat protein and fibre sources.
Dairy and Alternatives: This group provides protein and calcium for bone health. Opt for lower-fat and lower-sugar choices where possible. Unsweetened, calcium-fortified alternatives are recommended.
Oils and Spreads: Use unsaturated oils and spreads sparingly. Examples include olive and rapeseed oils. Limit saturated fats like butter.

Beyond the Five Groups: Foods to Limit

Foods high in fat, salt, and sugar should be consumed infrequently and in small amounts as they are not essential for a healthy diet. Examples include cakes and sugary drinks. Checking food labels, particularly the traffic light system, can help identify healthier choices.

Practical Steps to a Healthy UK Diet

Implementing a healthier diet involves making manageable changes.

Include Colourful Produce: Eating a wide variety of colourful fruits and vegetables provides diverse nutrients.
Stay Hydrated: Drink 6 to 8 glasses of fluid daily, choosing water or lower-fat milk over sugary drinks. Limit fruit juice to 150ml per day.
Control Portions: Use smaller plates and be mindful of portion sizes to help manage weight effectively.
Plan Ahead: Meal planning can help avoid less healthy convenience options.
Eat Breakfast: A nutritious breakfast provides energy and can help prevent unhealthy snacking.

Comparison: Healthy vs. Unhealthy Diet Choices


Food Group	Healthy Choices	Less Healthy Choices
Starchy Carbs	Brown rice, wholegrain pasta, wholemeal bread, potatoes with skin	White rice, white pasta, white bread, high-sugar cereals
Protein	Lean chicken, fish (especially oily), eggs, beans, lentils, pulses	Fatty cuts of meat, processed meats (sausages, bacon)
Fruit & Veg	A variety of fresh, frozen, or canned fruit and vegetables	Limited variety, excess fruit juice or smoothies beyond 150ml
Dairy	Lower-fat options like skimmed milk, plain low-fat yogurt	Full-fat milk, high-sugar yogurts, cream, cheese in large amounts
Fats	Unsaturated oils (olive, rapeseed), soft spreads	Saturated fats like butter, lard, ghee

Conclusion

Adopting a healthy diet plan in the UK, guided by the NHS Eatwell Guide, is about achieving a sustainable, balanced eating pattern. By prioritising a variety of foods from the main groups, limiting unhealthy fats, salt, and sugar, and ensuring adequate hydration, you can improve your health. Combining these dietary changes with physical activity enhances long-term results. If you have specific health concerns, consult a healthcare professional for personalised advice.

Frequently Asked Questions

An 80g measure of fresh, frozen, or canned fruit and vegetables counts as one portion. For example, one apple or three heaped tablespoons of vegetables constitute a single portion.

Yes, it is recommended to have at least one portion of oily fish, such as salmon or mackerel, per week. They are rich in omega-3 fatty acids, which can help prevent heart disease.

You can reduce your salt intake by checking food labels for low-salt options, limiting processed foods, and using herbs and spices to flavour meals instead of adding salt.

No, carbohydrates are an essential energy source. The key is to choose higher-fibre, wholegrain options like brown rice and wholemeal bread over refined carbs, which offer more nutritional benefits.

For most people with a balanced diet, supplements are not necessary, as all required nutrients are obtained from food. However, some groups, especially during autumn and winter, may benefit from a vitamin D supplement.

A healthy, high-fibre, and low-fat breakfast helps provide necessary nutrients and energy to start the day, preventing hunger pangs that might lead to unhealthy snacking later on.

Yes, with careful planning, the Eatwell Guide can be adapted for vegetarian and vegan diets. Vegan choices should include fortified plant-based milk and supplements like vitamin B12.