Healthy eating and diet

Eating a wide variety of healthy foods helps keep you in good health and protects you against chronic disease. National dietary guidelines around the world set out the types and amounts of food we need for good nutrition, and most are built on the same well-established science about which foods and eating patterns promote health and reduce the risk of diet-related illness.

A well-balanced diet means eating a variety of foods from each of the major food groups every day, in sensible amounts. Because different foods provide different nutrients, choosing a variety from within each group gives your body the range of nutrients it needs, supports good health, and keeps your meals interesting with different flavors and textures.

The major food groups#

Most healthy-eating guides organize everyday foods into five major groups:

• vegetables, and legumes or beans
• fruit
• grain (cereal) foods, mostly wholegrain or high-fiber varieties
• lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes or beans
• milk, yoghurt, cheese or alternatives, mostly reduced fat

Foods are grouped together because they provide similar amounts of key nutrients. For example, the milk, yoghurt and cheese group is an important source of calcium and protein, while the fruit group is a good source of vitamins. Choosing a variety of foods within each group helps you get the full range of nutrients and stops your diet becoming boring.

No matter where you are starting from, small changes can bring your eating closer in line with healthy guidelines: focus on the five major food groups and cut back on less nutritious “occasional” foods.

Occasional foods#

Many foods that feature regularly in modern diets do not belong to the five food groups. Sometimes called “junk foods,” “discretionary choices” or “occasional foods,” they can be enjoyed now and then but should not be a regular part of a healthy diet. They tend to be high in saturated fat, added sugars, added salt or alcohol, and low in important nutrients like fiber.

Examples include:

• sweet biscuits, cakes, desserts and pastries
• processed meats and sausages, and savory pastries and pies
• takeaway foods such as hot chips, hamburgers and pizza
• ice cream and other frozen confections, confectionary and chocolate
• commercially fried and salty snack foods, such as potato chips and crisps
• cream, butter and spreads high in saturated fat
• sugar-sweetened soft drinks, cordials, and sports and energy drinks
• alcoholic drinks

It is fine to have some of these foods now and then as a treat. But if they regularly replace more nutritious foods, your risk of weight gain and chronic diseases — such as heart disease, stroke, type 2 diabetes and some cancers — increases. Regularly eating more energy (kilojoules/Calories) than your body needs leads to weight gain.

Restaurant meals and takeaway foods#

Restaurant and takeaway meals are often high in saturated fat, added salt, added sugars and energy. Think about how often you eat food prepared outside the home; if it is frequent, consider cutting back and focusing more on the five food groups. You don’t have to stop completely.

Ways to reduce saturated fat in takeaway choices:

• Order a meal without the fries, or add a green salad instead.
• Choose bread-based options like wraps, kebabs, souvlaki or hamburgers, and avoid deep-fried and pastry options.
• Include extra vegetables and salad.
• Choose smaller portions, or share with someone else.
• Limit high-fat, high-salt sauces and toppings such as cheese, fatty meats and mayonnaise — you can ask for less.
• Choose tomato-based pasta sauces rather than cream-based ones.
• Don’t upsize unless it’s with a side salad.

Lower-fat, lower-salt fast options include grilled fish or chicken burgers and wraps, pizzas with less cheese and meat, and grilled lean meat hamburgers without cheese or bacon.

High-sugar foods and drinks#

Foods and drinks like soft drinks, cordials, biscuits and confectionary are high in added sugars and energy. Sugar itself does not cause diabetes, but added sugars can lead to weight gain, and being overweight increases the risk of type 2 diabetes. Sugar-sweetened drinks are a major source of added sugar in many diets, and there is strong evidence linking them to obesity, tooth decay and chronic disease — so high-sugar foods and drinks should be limited.

Sugar-free versions are okay sometimes, but sugar-free fizzy drinks are still acidic, which can affect dental health. Water is the healthiest drink — try adding a slice of lemon, lime or orange for flavor.

Alcohol#

Alcoholic drinks count as “occasional” and are high in energy. If you choose to drink, do so in moderation: the less you drink, the lower your risk of harm from alcohol-related disease or injury. You might cut back by increasing the number of alcohol-free days in your week, or by alternating alcoholic drinks with water. Children and people who are pregnant or breastfeeding should not drink alcohol.

Salt#

Eating less than 5 g of salt per day (less than a teaspoon) is recommended for adults with normal blood pressure. Many people eat about double this. Most of our salt comes from packaged and processed foods we eat every day — such as bread, processed meats and soups — and too much salt is associated with a higher risk of high blood pressure. Cutting back on takeaway foods also helps reduce salt intake.

Healthy fats#

Fats and oils are high in energy but are needed in small amounts for a healthy diet. Guidelines generally allow a small amount of healthy fat each day (around one to two tablespoons for adults, and less for children). Unsaturated (healthy) fats help your body absorb vitamins A, D, E and K, and — when they replace saturated fats — can help lower cholesterol and reduce the risk of heart disease.

There are two main types of unsaturated fat:

• Polyunsaturated fats — including omega-6 fats found in safflower and soybean oil and Brazil nuts, and omega-3 fats found in oily fish.
• Monounsaturated fats — found in olive and canola oil, avocados, cashews and almonds.

The best way to include healthy fats is to replace saturated fats you currently eat (such as butter and cream) with an unsaturated option (such as olive oil or a polyunsaturated margarine).

How much do you need each day?#

How much you need from each food group depends on your age, sex and activity level, and recommended serve numbers vary between national guidelines. Standard serve sizes also vary by food and food group. As a practical guide:

• Vegetables — one serve is about ½ cup cooked vegetables (such as broccoli, carrots, spinach or pumpkin), ½ cup cooked beans, peas or lentils, 1 cup of leafy or raw salad vegetables, or ½ medium potato.
• Fruit — one serve is about 150 g, such as 1 medium piece (apple, banana, orange or pear), 2 small pieces, 1 cup of diced or canned fruit (no added sugar), or occasionally 30 g of dried fruit.
• Grain (cereal) foods — one serve is about 1 slice (40 g) of bread, ½ cup (120 g) cooked porridge, ½ cup cooked rice, pasta or noodles, ¼ cup (30 g) muesli, or 2/3 cup (30 g) breakfast cereal flakes. Choose mostly wholegrain or high-fiber varieties.
• Lean meats and alternatives — one serve is about 65 g cooked lean red meat, 80 g cooked poultry, 100 g cooked fish (or 1 small can), 2 large eggs, 170 g tofu, or 30 g nuts or seed paste.
• Milk, yoghurt and cheese — one serve is about 1 cup (250 ml) milk, 2 slices (40 g) hard cheese, ¾ cup (200 g) yoghurt, or a fortified plant-based alternative with added calcium. If you avoid this group, foods such as 100 g firm tofu, canned fish with bones, or almonds provide similar calcium, though some are higher in energy.

Change the way you think about food#

There are many myths about healthy eating — don’t make choices based on false beliefs.

• Eating well isn’t “all or nothing.” A good diet leaves room for occasional treats.
• Healthy doesn’t have to mean expensive — compare prices and you’ll often find nutritious options cost no more.
• More doesn’t always mean better. Reduce portion sizes rather than giving up a food entirely.
• Try lighter cooking methods — grill, stir-fry, bake, boil or microwave instead of deep-frying.
• If you’re eating out, look for energy (kilojoule/Calorie) labeling on menus and check before you choose.

If you worry about missing out socially, suggest a walk instead of a meal, or choose a place that serves healthier options such as wholemeal rolls with vegetable fillings or sushi.

Get organized#

Planning ahead makes healthier eating much easier:

• Make a shopping list and plan your meals before you shop.
• Keep a filled fruit bowl at home for fast, low-energy snacks.
• Vary your ingredients and recipes so you don’t get bored.
• Cook in bulk — soups, stews, casseroles and bolognese freeze well in portions.
• Eat a wholegrain breakfast (cereal low in sugar with milk, or yoghurt or wholemeal toast) so you’re less likely to snack on occasional foods later.

Stock your cupboard and fridge with quick, easy ingredients: canned tomatoes, rice, pasta, dried or canned legumes and beans, canned fish, frozen and canned vegetables, fruit, and a selection of dried herbs and spices. Tomato sauce, soy sauce and stock cubes add flavor but are high in salt, so use them sparingly.

Healthy eating on a budget#

• Cook extra so you can use leftovers for a quick meal or lunch the next day.
• Cook double and freeze the rest in meal-sized portions.
• Shop at markets near closing time for discounted produce.
• Buy in bulk (usually cheaper) and freeze in smaller portions.
• Use cheaper cuts of meat for slow-cooked curries and casseroles, and add vegetables and beans to make meals go further.
• Make one-pot dishes to save time, energy and washing up.
• Stock up on staples like rice, pasta and canned vegetables when they’re on special.
• Buy fresh produce in season — it’s often cheaper and fresher.
• Limit takeaway foods, which can be expensive, high in fat and salt, and leave you hungry again soon after.

Key points#

• A healthy diet means eating a variety of foods from each of the major food groups in the recommended amounts.
• Foods are grouped by the key nutrients they provide, so variety within each group matters.
• “Occasional” foods high in saturated fat, sugar, salt or alcohol should be limited.
• Drink water, keep salt below about 5 g a day, choose healthy fats, and drink alcohol only in moderation.

Where to get help and trusted information#

For evidence-based global health guidance, see Source: World Health Organization (WHO).