Does the thought of “healthy eating” make you think of bland salads, giving up your favourite foods, and complicated diet rules? You’re not alone. Many people feel overwhelmed by conflicting nutrition advice, which can make getting started feel like an impossible task.
But what if healthy eating wasn’t about strict limitations or unrealistic goals? What if it was simply about making small, smarter choices that add up to big changes for your well-being?
The truth is, building healthy habits is a journey, not a destination. It’s about feeling more energetic, supporting your long-term health, and still enjoying the food you eat. To help you on your way, we’ve compiled a list of 8 tips to healthy eating that are practical, sustainable, and easy to understand.
Let’s dive in and break down healthy eating into simple, actionable steps.
1. Base Your Meals on Higher-Fibre Starchy Carbohydrates
Carbohydrates often get a bad reputation, but they are a crucial source of energy. The key is to choose the right kind.
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What to do: Aim for starchy carbs to make up just over a third of the food you eat. Focus on higher-fibre options like:
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Wholewheat pasta and bread
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Brown rice
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Potatoes with their skins on
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Oats and whole grain cereals
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Why it helps: These complex carbohydrates release energy slowly, keeping you feeling fuller for longer and helping to control blood sugar levels. The added fibre is also excellent for your digestive health. Swapping white bread for wholemeal or choosing wholegrain cereal is a simple way to start.
2. Eat Lots of Fruit and Vegetables
You’ve likely heard this one before, but its importance can’t be overstated. The goal is to enjoy a variety of colours throughout the day.
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What to do: Aim for at least five portions of fruit and vegetables every day. A portion is roughly what fits in your palm (e.g., one apple, two plums, or three heaped tablespoons of vegetables).
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Practical tip: Add a banana to your breakfast cereal, swap your mid-morning biscuit for an apple, and include a side of vegetables with your lunch and dinner.
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Why it helps: Fruit and vegetables are packed with essential vitamins, minerals, and antioxidants that help your body function at its best. A diet rich in them is linked to a lower risk of health issues, including high blood pressure and heart disease. In fact, managing your diet is a powerful step in managing your overall health, which you can learn more about in our article, Can High Blood Pressure Cause Flashing Lights in Your Eyes? A UK Guide
3. Don’t Forget the Protein
Protein is essential for building and repairing muscles, keeping you feeling full, and supporting overall body function.
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What to do: Include a source of protein in most of your meals. Great options include:
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Lean meats: Chicken, turkey, and lean cuts of beef.
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Fish: Aim for at least two portions of fish a week, including one portion of oily fish like salmon or mackerel, which is rich in omega-3 fats.
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Plant-based proteins: Beans, pulses, lentils, tofu, and unsalted nuts.
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Why it helps: Including protein helps prevent energy slumps and snacking on less healthy options. For example, a lunch of chicken and salad or a lentil soup will keep you satisfied far longer than a plain carbohydrate-based meal.
4. Include Some Dairy or Dairy Alternatives
Dairy products are a great source of calcium, which is vital for strong bones and teeth.
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What to do: Choose lower-fat and lower-sugar options where possible, such as:
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Semi-skimmed or skimmed milk
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Low-fat yogurt
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Reduced-fat cheese
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Why it helps: If you don’t consume dairy, many fortified alternatives like soya, oat, or almond milk can provide similar amounts of calcium. Just check the labels to ensure they are unsweetened and fortified with calcium.
5. Be Mindful of Fats: Choose the Right Types
Fat is an important part of a balanced diet, but the type of fat you eat matters more than the amount.
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What to do: Limit unhealthy saturated fats, found in foods like butter, hard cheeses, cakes, and biscuits. Instead, focus on small amounts of unsaturated fats:
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Oils: Olive, rapeseed, and sunflower oil.
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Spreads: Choose those made from these healthier oils.
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Avocado, nuts, and seeds.
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Why it helps: Unsaturated fats can help lower cholesterol and reduce the risk of heart disease. Swapping butter for a vegetable-based spread or adding a handful of nuts to your salad are easy ways to make this change.
6. Stay Hydrated: Drink Plenty of Fluids
Your body needs water to function properly, and dehydration can often be mistaken for hunger.
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What to do: Aim to drink 6-8 glasses of fluid a day. Water is the best choice, but other good options include:
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Lower-fat milk
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Sugar-free drinks, including tea and coffee
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No-added-sugar squash
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Why it helps: Staying hydrated helps your body regulate temperature, keeps your skin healthy, and aids digestion. Keep a water bottle on your desk as a visual reminder to sip throughout the day.
7. Read the Labels: Be a Savvy Shopper
Understanding food labels is a superpower when it comes to making healthier choices.
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What to do: When looking at traffic light labels on the front of packages, aim for more greens and ambers and fewer reds. Pay particular attention to:
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Sugars: High amounts of sugar can lead to energy crashes and weight gain.
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Saturated Fat: As mentioned, this is the type of fat to limit.
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Salt: Adults should have no more than 6g of salt a day (about a teaspoon). High salt intake is a major contributor to high blood pressure. You can track your overall health metrics with tools like our Your Blood Pressure Average Calculator.
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Why it helps: A product labelled “low fat” might be packed with extra sugar to compensate for taste. Reading the label gives you the full picture.
8. Everything in Moderation: No Foods Are Off-Limits
This might be the most important of our 8 tips to healthy eating. A healthy diet is sustainable because it’s flexible.
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What to do: You don’t have to give up the foods you love. If you enjoy a biscuit with your tea or a takeaway on a Friday night, that’s okay! The key is to enjoy these foods less often and in smaller amounts.
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Why it helps: Completely banning foods often leads to cravings and eventually, giving up on your healthy eating goals altogether. By allowing yourself treats in moderation, you create a balanced relationship with food that you can maintain for life.
Your Journey to Healthier Eating Starts Now
Remember, healthy eating isn’t about perfection. It’s about making better choices, more often. You don’t need to implement all 8 tips to healthy eating at once. Start with one or two that feel manageable—maybe drinking more water or adding an extra vegetable to your dinner.
Small, consistent changes are far more powerful than short-term, drastic overhauls. Be patient with yourself and celebrate your progress along the way.
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