What Should You Eat Everyday to be Healthy?

November 13, 2025 •

4 min read

According to the World Health Organization, a healthy diet helps protect against malnutrition and noncommunicable diseases like diabetes and heart disease. To understand what to eat everyday to be healthy, you must focus on a diverse and balanced intake of essential nutrient-dense foods, rather than a single 'superfood.'

Quick Summary

A balanced daily diet should incorporate nutrient-dense foods from all major food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limiting saturated fats, added sugars, and sodium is equally important for overall well-being and disease prevention.

Key Points

Variety is Key: Consume a wide range of fruits, vegetables, whole grains, and proteins to ensure a complete spectrum of nutrients.
Embrace Fruits and Veggies: Aim for at least five portions of fruits and vegetables daily for essential vitamins, minerals, and antioxidants.
Choose Whole Grains: Opt for whole grains like oats, quinoa, and brown rice to boost your fiber intake and provide sustained energy.
Focus on Lean Protein: Include lean meats, fatty fish, and plant-based proteins like legumes, nuts, and seeds in your daily meals.
Prioritize Healthy Fats: Incorporate unsaturated fats from sources like olive oil and avocados to support heart and brain health.
Stay Hydrated: Drink plenty of water throughout the day to support all bodily functions and prevent dehydration.
Reduce Processed Foods: Minimize your consumption of foods and drinks high in saturated fat, sugar, and salt to improve long-term health.
Season Smartly: Flavor your food with herbs and spices instead of relying on excess salt for better heart health.

Building a Foundation of Whole Foods

For optimal health, the cornerstone of your diet should be whole, unprocessed foods. These foods retain their maximum nutritional value, unlike highly processed alternatives that are often stripped of fiber, vitamins, and minerals. A diverse plate featuring various food groups is the most effective approach to ensure your body receives all the necessary macronutrients and micronutrients.

The Importance of Fruits and Vegetables

Aim to consume a minimum of five portions of fruits and vegetables daily. This diverse intake provides a wide spectrum of vitamins, minerals, fiber, and antioxidants, which are crucial for protecting against various chronic diseases.

Leafy Greens: Spinach, kale, and broccoli are rich in vitamins C and K, as well as calcium.
Berries: Blueberries, strawberries, and raspberries are packed with antioxidants that combat cellular damage.
Citrus Fruits: Oranges and lemons are excellent sources of Vitamin C, supporting immune function.
Root Vegetables: Carrots and sweet potatoes offer fiber and essential vitamins like beta-carotene.

Prioritizing Whole Grains

Whole grains, such as oats, brown rice, and whole wheat, contain more fiber and nutrients than their refined counterparts. This fiber helps you feel full longer and is vital for digestive health. Incorporate whole grains into your meals to provide sustained energy throughout the day.

Oats: A breakfast staple, oats are an excellent source of soluble fiber, which can help lower cholesterol.
Quinoa: A complete protein and good source of fiber, quinoa is a versatile base for salads and bowls.
Brown Rice: Choose brown rice over white rice to boost your fiber and magnesium intake.

Sourcing Lean Protein and Healthy Fats

Protein is essential for building and repairing tissues, while healthy fats are necessary for hormone production and brain function. Incorporating these macronutrients from high-quality sources is a daily necessity for a healthy body.

High-Quality Protein Sources

Your protein sources should be varied. Include a mix of plant-based and lean animal proteins to cover a broad range of amino acids and minerals.

Fatty Fish: Salmon, tuna, and mackerel are rich in omega-3 fatty acids, which benefit heart and brain health.
Legumes: Lentils, beans, and chickpeas are excellent plant-based protein and fiber sources.
Poultry and Eggs: Skinless chicken breast and eggs are high-quality, lean protein options.
Nuts and Seeds: Almonds, walnuts, and chia seeds offer protein, fiber, and healthy fats.

The Role of Healthy Fats

Unsaturated fats should be favored over saturated and trans fats. These 'good' fats support heart health and can be found in a variety of delicious foods.

Extra Virgin Olive Oil: A staple of the Mediterranean diet, this oil is a great source of heart-healthy monounsaturated fats and antioxidants.
Avocados: This fruit provides healthy monounsaturated fats, potassium, and fiber.
Nuts and Seeds: A handful of nuts or a sprinkle of seeds can add healthy fats to your diet.

Comparison of Healthy Fat Sources


Feature	Extra Virgin Olive Oil	Avocado	Fatty Fish (e.g., Salmon)
Primary Fat Type	Monounsaturated	Monounsaturated	Polyunsaturated (Omega-3)
Key Nutrient Profile	Antioxidants, Vitamin E	Potassium, Fiber, Vitamins K & C	Protein, Vitamin D, Selenium
Best Used For	Salad dressings, cooking at low heat, drizzling	Spreading on toast, salads, dips (guacamole)	Baking, grilling, pan-searing
Cooking Temperature	Low to medium	Best raw or in low-heat recipes	Any temperature
Flavor Profile	Peppery, grassy, or buttery	Creamy, mild	Rich, slightly buttery

Practical Steps for Daily Health

Beyond individual food choices, daily habits are essential for long-term health. Staying hydrated and making smart substitutions are simple yet effective strategies.

Drink Plenty of Water: Hydration is key to every bodily function. The NHS recommends drinking 6 to 8 glasses of water daily.
Limit Processed Foods: Reduce your intake of packaged snacks, processed meats, and sugary beverages, which are often high in salt, sugar, and unhealthy fats.
Season with Herbs and Spices: Reduce your reliance on salt by flavoring your food with herbs and spices instead.
Portion Control: Pay attention to portion sizes to manage your calorie intake effectively. One effective tool is the NHS Eatwell Guide.

Conclusion

To be healthy, what you should eat everyday is a varied diet rich in whole, unprocessed foods. By focusing on a balanced intake of fruits, vegetables, whole grains, lean proteins, and healthy fats, you can provide your body with the nutrients it needs to thrive. Small, consistent changes, such as drinking more water and flavoring food with natural spices, can lead to significant improvements over time, reducing your risk of chronic diseases and improving your overall well-being. Remember, a healthy diet is a journey of sustainable choices, not a destination of perfection.

For more detailed dietary recommendations, consult authoritative health sources like the World Health Organization.

Frequently Asked Questions

You should aim for at least five portions of a variety of fruits and vegetables every day. This can include fresh, frozen, canned, dried, or juiced options.

Lean, unprocessed red meat can be part of a healthy diet in moderation. However, authoritative guidelines suggest eating less red and processed meat, and opting for leaner cuts and other protein sources like fish and legumes more often.

Unsaturated vegetable oils, such as olive, sunflower, and canola oil, are healthier choices than saturated fats like butter or coconut oil. Extra virgin olive oil is particularly beneficial for low-to-medium-heat cooking and dressings.

Dairy products like milk, yogurt, and cheese are good sources of protein and calcium, but they are not strictly necessary for a healthy diet. Alternatives like fortified soya drinks can provide similar benefits for those with dietary restrictions.

To reduce salt intake, limit the use of high-sodium condiments, avoid having salt on the table, consume fewer salty snacks, and flavor your foods with herbs and spices instead. Most of the salt we consume comes from processed foods.

While the exact amount can vary based on your activity level and environment, general guidelines recommend drinking about 6 to 8 glasses of fluid per day to stay properly hydrated. Water is the healthiest option.

Yes, eating a healthy breakfast is recommended. It provides the nutrients you need for good health and can be an important part of a balanced diet. A high-fiber, low-sugar breakfast, such as oatmeal with fruit, is a great choice.