Having a balanced diet made up of a variety of foods allows you to get all the nutrients your body needs to function, grow, and repair itself. This is important to maintain good health and to feel your best.

What should be included in a balanced diet?

In order to get the wide range of nutrients our bodies need, you should try to choose a variety of different foods from the 5 main food groups.

The NHS Eatwell Guide shows that to have a balanced diet, you should try to:

  • Eat a variety of fruit and vegetables every day. Just over a third of the food you eat everyday should be fruit and vegetables.
  • Base your meals on high-fibre starchy foods, like potatoes, bread, rice or pasta. Just over a third of the food you eat everyday should be wholegrain or wholemeal varieties of these starchy foods.
  • Consume some dairy products or dairy alternatives.
  • Eat some beans, pulses, fish, eggs, meat or other protein product.
  • Choose unsaturated oils and spreads, in small amounts.
  • Drink plenty of fluids (at least 6 to 8 glasses a day).

What are the benefits of a balanced diet?

Most importantly, food provides you with energy to complete the activities you choose to participate in.  Whether it is a high-intensity workout, a walk in the park, or sitting at your desk all activities require energy, and all food groups provide energy.

Eating a healthy and balanced diet can help you to: 

  • keep your energy levels up
  • look after your mental wellbeing 
  • keep your immune system healthy 
  • maintain a healthy weight
  • reduce your risk of health conditions such as stroke, diabetes, and some types of cancer 
  • look after your heart health 
  • keep your bones and joints strong 
  • may help you to sleep better.

The exact make-up of a healthy diet can vary depending on a variety of factors, such as age and lifestyle, however the basics principles of a healthy diet remain the same. 

What impact does an unbalanced diet have?

There is no food that is inherently “bad” – but anything in excess can have a negative impact.

Eating too much of one food group can mean you do not get the nutrients you need, which can negatively impact your health and wellbeing. For example:

  • Too much sugar can affect your dental health.
  • Too much saturated fat can increase the amount of cholesterol in your blood.
  • Too much salt can raise your blood pressure.

Pre-existing Conditions, Mental Health and Disordered Eating

It is important to note that there are some health conditions that may influence your eating habits and conflict with some of the advice above. Always seek and follow the dietary advice of your personal health professional.

Your mental health and wellbeing can also affect your eating habits – for example, comfort eating when you feel blue, or losing your appetite when you feel anxious. If you think that your mood is adversely affecting your eating habits, please seek support from a professional to create healthier coping-mechanisms. Visit Happy? Ok? Sad? for further information and support. 

Disordered eating habits can also significantly impact your diet and wellbeing. If you think you may be experiencing an eating disorder, please seek support from a professional.

Further information and support

6 January 2025