What should you be eating every day? A practical guide to daily nutrition

October 4, 2025 •

4 min read

According to the World Health Organization, unhealthy diets and lack of physical activity are leading global risks to health. Understanding what should you be eating every day is the first step towards building a balanced diet that protects against chronic diseases and fuels your body for optimal performance.

Quick Summary

This guide outlines the essential components of a healthy daily diet, detailing the roles of proteins, complex carbohydrates, healthy fats, and micronutrients. It provides practical advice on building balanced meals with the right food groups and portion sizes.

Key Points

Focus on Whole Foods: Prioritize fruits, vegetables, whole grains, and lean proteins for maximum nutrient intake and sustained energy.
Eat a Rainbow: Aim for a variety of colorful fruits and vegetables daily to ensure you get a broad spectrum of vitamins and minerals.
Choose Complex Carbs: Opt for whole grains and starchy vegetables over refined, sugary options to provide sustained energy and boost fiber intake.
Incorporate Healthy Fats: Include unsaturated fats from sources like nuts, seeds, oily fish, and olive oil to support brain and heart health.
Stay Hydrated: Drink plenty of water throughout the day, as thirst is not always a reliable indicator of proper hydration.
Balance Your Plate: Use a visual guide like the 'Healthy Eating Plate' to ensure each meal has the right balance of food groups.
Limit Processed Items: Minimize intake of foods high in added sugars, saturated fats, and salt, which contribute to numerous health issues.

The Foundation: Six Essential Nutrients

For your body to function at its best, it requires a daily intake of six essential nutrients: protein, carbohydrates, fats, vitamins, minerals, and water. These are the building blocks that fuel your energy, repair tissues, and protect against illness.

Protein: The Body's Building Blocks

Protein is crucial for building and repairing tissues, muscles, and bones. A sedentary adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. Good sources include:

Lean meats (chicken, turkey) and fish (salmon, tuna)
Eggs
Dairy products (milk, yogurt, cheese)
Plant-based options like beans, lentils, nuts, seeds, and tofu

Complex Carbohydrates: Sustained Energy

Carbohydrates are your body's primary source of energy, but the type you choose matters. Complex carbohydrates, found in whole foods, provide sustained energy and are rich in fiber. In contrast, simple carbs (sugars) offer a quick but short-lived energy burst. Health experts recommend that 45-65% of your daily calories come from carbs, primarily complex ones. Opt for:

Whole grains: brown rice, quinoa, oats, whole-wheat bread
Legumes: beans, lentils, chickpeas
Starchy vegetables: sweet potatoes, corn

Healthy Fats: More than just Energy

Fats are essential for brain function, hormone production, and nutrient absorption. Aim for 20-35% of your daily calories from healthy, unsaturated fats. Avoid trans fats and limit saturated fats. Excellent sources of healthy fats include:

Avocados
Nuts (almonds, walnuts) and seeds (chia, flax)
Oily fish (salmon, mackerel)
Olive oil

Vitamins and Minerals: The Micronutrients

Though needed in smaller amounts, vitamins and minerals are vital for countless bodily functions, from immune support to bone health. A varied diet ensures you get a wide range of these micronutrients from sources such as:

Vitamin C: Oranges, berries, bell peppers
Vitamin D: Fortified dairy, eggs, fatty fish
Iron: Red meat, spinach, legumes
Calcium: Dairy products, fortified alternatives, leafy greens

Water: The Forgotten Nutrient

Water is critical for hydration, digestion, and temperature regulation. Most adults need around 11.5 cups (women) or 15.5 cups (men) of total fluids daily, including water from beverages and food. Don't rely solely on thirst; pale, straw-colored urine is a good indicator of proper hydration.

Balancing Your Plate: The Food Groups

Visualizing your meals can help ensure you get the right proportions of each food group. The Harvard Healthy Eating Plate is a useful tool, suggesting filling half your plate with vegetables and fruits, one-quarter with whole grains, and one-quarter with healthy protein.

Fruits and Vegetables

Aim for at least 400g, or five portions, of a variety of fruits and vegetables every day. Incorporating different colors ensures a broad spectrum of nutrients. Use them as snacks, add them to salads, and include them in every meal.

Grains and Cereals

Make whole grains a staple in your diet, choosing options like brown rice, oats, and whole-wheat bread over refined alternatives. Whole grains provide fiber and contribute to feelings of fullness.

Lean Protein

Protein sources should be a part of every meal. Choose lean options like chicken and fish, and incorporate plant-based proteins like legumes, tofu, and nuts regularly. Oily fish, rich in omega-3s, is particularly beneficial.

Dairy and Alternatives

These foods provide calcium and other nutrients vital for bone health. Opt for low-fat dairy or calcium-fortified plant-based alternatives like soy milk or yogurt.

Comparison: Healthy vs. Unhealthy Fats


Feature	Healthy Fats (Unsaturated)	Unhealthy Fats (Saturated/Trans)
Sources	Plant-based oils (olive, canola), nuts, seeds, avocado, oily fish	Animal products (fatty meat, butter), processed foods (baked goods, fried items), palm and coconut oil
Effect on Cholesterol	Can help lower "bad" LDL cholesterol	Can raise "bad" LDL cholesterol
Heart Health	Supports heart health by reducing risk of cardiovascular disease	Increases risk of heart disease
Essential Fatty Acids	Provides essential omega-3 and omega-6 fatty acids	Provides little to no essential fatty acids
Recommended Intake	Should make up the majority of your fat intake	Should be limited or avoided

Foods to Embrace and Foods to Limit

Embrace Whole Foods

Prioritizing whole, minimally processed foods is one of the most effective strategies for improving your diet. These foods retain their natural nutrients, fiber, and vitamins, offering maximum health benefits. Examples include:

Fresh Fruits: Berries, apples, oranges, and bananas
Fresh Vegetables: Leafy greens, broccoli, carrots, and bell peppers
Whole Grains: Oats, quinoa, and brown rice
Legumes: Lentils, chickpeas, and black beans
Lean Proteins: Fish, chicken, eggs, and tofu
Healthy Fats: Nuts, seeds, and avocado

Limit Processed Foods, Sugars, and Salt

Processed foods are often high in added sugars, unhealthy fats, and salt, which contribute to health problems like weight gain and heart disease. Limiting these is key to a healthier diet. Be mindful of:

Added Sugars: Sugary drinks, candies, cakes, and baked goods
Excessive Salt: Processed snacks, sauces, and ready meals
Saturated and Trans Fats: Found in fast food, fried foods, and processed snacks

Tailoring Your Diet to Your Needs

General dietary guidelines are a great starting point, but individual needs can vary based on several factors, including age, activity level, and specific health conditions. For example, athletes and those over 50 may have increased protein needs to support muscle mass. Always consider consulting a healthcare professional or registered dietitian for personalized advice.

Conclusion: The Path to Daily Nutritional Wellness

Eating well every day doesn't require a complex or restrictive plan. By focusing on a diverse range of whole foods from all major food groups—prioritizing complex carbs, lean proteins, and healthy fats, along with plenty of fruits, vegetables, and water—you can build a foundation for lasting health. Small, consistent changes, like swapping refined grains for whole ones or snacking on nuts instead of candy, can lead to significant improvements over time. Fuel your body with the nutrients it needs, and it will thank you with increased energy, better health, and a stronger defense against disease. For a helpful visual guide on portioning your meals, refer to the Harvard T.H. Chan School of Public Health's Healthy Eating Plate.

Frequently Asked Questions

You should aim for at least five portions, or 400g, of a variety of fruits and vegetables per day. These can be fresh, frozen, or canned (in water or natural juice).

No. Complex carbohydrates, found in whole grains, vegetables, and beans, are preferable because they take longer to digest, provide sustained energy, and are rich in fiber. Simple carbohydrates, such as sugars, are digested quickly and offer less nutritional value.

Excellent sources of protein include lean meats, fish, eggs, dairy, and a variety of plant-based options like beans, lentils, nuts, seeds, and tofu.

Daily fluid needs vary, but the U.S. National Academies recommend about 11.5 cups for women and 15.5 cups for men, including fluids from both beverages and food. Many health professionals recommend aiming for around 8-10 glasses of water per day as a general guideline.

Increase your fiber intake by choosing whole grains, eating a variety of fruits and vegetables (especially with edible skins or seeds), and incorporating legumes, nuts, and seeds into your meals. Remember to increase fiber gradually and drink plenty of water.

Healthy fats are primarily monounsaturated and polyunsaturated fats. You can find them in foods like avocado, olive oil, nuts, seeds, and oily fish such as salmon.

To reduce intake, limit processed snacks, fast food, and fatty cuts of meat. Use healthy oils like olive oil for cooking, choose lean meats, and select lower-fat dairy options.

Yes, a well-planned vegetarian diet can provide all essential nutrients. Vegetarians can get protein from legumes, tofu, and nuts. However, some may need to pay special attention to nutrients like Vitamin B12 and iron, which are more readily available in animal products, or consider fortified foods or supplements.