Eating a well-balanced diet means eating a variety of foods from different food groups in the right proportions and amounts to achieve and maintain a healthy body weight and get all the nutrients you need. Some of the benefits of eating a well-balanced diet are:

• It may help you live longer and prevent or delay the onset of chronic diseases, such as heart disease, type 2 diabetes, and some cancers.
• It keeps your skin, teeth, eyes, bones, and muscles healthy and strong and supports your growth, development, and immunity.
• It supports your brain function, mood, and mental health and may reduce the risk of depression and dementia.
• It helps your digestive system function properly and prevents constipation, bloating, and other gastrointestinal problems.
• It helps you achieve and maintain a healthy weight and reduces the risk of obesity and its complications.
• It supports healthy pregnancies and breastfeeding and provides essential nutrients for the mother and the baby.

To eat a well-balanced diet, you should follow the general guidelines of the Eatwell Guide, which recommends:

• Eating at least 5 portions of a variety of fruit and vegetables every day

• Basing your meals on higher-fiber starchy foods, such as potatoes, bread, rice, or pasta
• Having some dairy or dairy alternatives, such as soya drinks, and choosing lower-fat and lower-sugar options
• Eating some beans, pulses, fish, eggs, meat, and other protein, and choosing lean cuts of meat and fish that are high in omega-3 fatty acids
• Choosing unsaturated oils and spreads, such as olive, rapeseed, or sunflower oil, and eating them in small amounts
• Drinking plenty of fluids, such as water, tea, coffee, or sugar-free drinks, and avoiding sugary drinks and alcohol
• Limiting your intake of foods and drinks that are high in fat, salt, and sugar, such as cakes, biscuits, chocolate, crisps, bacon, cheese, and processed meats, and having them less often and in small amounts