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Eat well

Eating a healthy and balanced diet while also increasing your physical activity can help you feel your best and maintain good health.

To have a healthy, balanced diet, people should try to:

  • eat at least five portions of a variety of fruit and vegetables every day 
  • base meals on higher-fibre starchy foods like potatoes, bread, rice or pasta
  • have some dairy or dairy alternatives (such as soya drinks)
  • eat some beans, pulses, fish, eggs, meat and other protein
  • choose unsaturated oils and spreads, and eat them in small amounts
  • drink plenty of fluids (at least six to eight glasses a day)
  • cut down on foods high in saturated fat. This can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
  • reduce the amount of food and drinks high in sugar. These can increase your risk of obesity and tooth decay.
  • be careful how much salt you consume. Too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.

Support and advice

Find national and local support and advice to help you make healthy choices.