We often hear the phrase “balanced diet,” but what does it actually mean? Is it just about eating your five-a-day? Does it mean avoiding sugar altogether? In short, a balanced diet is about giving your body the nutrients it needs in the right proportions to maintain health, support energy levels, and reduce the risk of chronic disease. It doesn’t mean cutting out all treats or following strict rules – it’s about balance, variety, and moderation.
According to the NHS Eatwell Guide, a balanced diet involves eating a wide variety of foods from the five main food groups: fruits and vegetables, starchy carbohydrates (preferably whole grains), protein, dairy or dairy alternatives, and small amounts of oils and spreads. Let’s break down each group in detail, explore what they do for our bodies, and how much we should be consuming daily.
-
Fruits and vegetables
What they are:
This includes everything from apples, oranges, and berries to spinach, carrots, broccoli, and kale. Frozen, tinned, dried, and fresh fruits and vegetables all count.
What they do:
Packed with essential vitamins, minerals, fibre, and antioxidants, fruits and vegetables support immune function, improve digestion, and reduce the risk of heart disease, stroke, and some cancers. Their high water and fibre content also helps regulate appetite and hydration.
How much:
The NHS recommends at least 5 portions a day, ideally more. A portion is roughly:
- 1 medium apple, banana or orange
- 3 heaped tablespoons of cooked vegetables
- A small bowl of salad
- A small glass (150ml) of fruit juice (only counts as 1 portion regardless of quantity)
-
Whole grains and starchy carbohydrates
What they are:
This group includes whole wheat bread, brown rice, oats, quinoa, barley, whole grain pasta, and starchy vegetables such as potatoes.
What they do:
These foods are our body’s primary energy source. Whole grains, in particular, are rich in fibre, B vitamins, and iron. They help maintain blood sugar levels and promote a healthy digestive system.
How much:
Starchy foods should make up just over a third of your daily intake. Try to choose whole grain or high-fibre options where possible. A good portion size might look like:
- 2 slices of whole grain bread
- 1 cup of cooked brown rice or whole wheat pasta
- 1 medium baked potato (skin on)
-
Lean protein
What it is:
Protein sources include both animal and plant-based foods. Examples:
- Animal: Chicken breast, turkey, lean cuts of beef or pork, fish (especially oily fish, e.g. salmon), eggs.
- Plant-based: Lentils, chickpeas, black beans, tofu, tempeh, nuts, and seeds.
What it does:
Protein builds and repairs tissues, including muscles, organs, and skin. It’s also essential for hormone production and enzyme activity. Fish, especially oily varieties, provide omega-3 fatty acids which benefit heart health.
How much:
Aim for two portions of protein a day, with at least two portions of fish per week (including one oily fish). A portion might be:
- A palm-sized piece of cooked meat or fish (about 100g)
- 2 eggs
- 1/2 cup of cooked legumes
- A handful of nuts or seeds
-
Dairy or dairy alternatives
What they are:
Milk, cheese, yoghurt, and plant-based alternatives such as soy, almond, or oat milk (make sure they’re fortified with calcium and B12).
What they do:
These foods are rich in calcium, essential for strong bones and teeth. They also provide protein and other vital nutrients such as vitamin D and iodine.
How much:
Try to include 2-3 portions a day. Choose low-fat or unsweetened versions where possible. Examples of a portion include:
- 200ml of milk
- A small pot of yogurt (150g)
- A matchbox-sized piece of cheese (30g)
-
Healthy fats
What they are:
Unsaturated fats from foods such as olive oil, avocado, nuts, seeds, and oily fish. Avoid trans fats and limit saturated fats (found in butter, cream, and fatty cuts of meat).
What they do:
Fats support brain function, hormone production, and the absorption of fat-soluble vitamins (A, D, E, and K). Healthy fats can also reduce inflammation and lower the risk of heart disease.
How much:
Use small amounts of unsaturated fats in cooking and dressings. A few teaspoons of olive oil or a small handful of nuts daily is sufficient.
Examples of balanced meals
Here are examples of what a day of balanced eating might look like:
Breakfast
Whole grain porridge made with semi-skimmed milk or fortified oat milk, topped with banana slices, chia seeds, and a few almonds.
Lunch
Grilled chicken breast wrap in a whole grain tortilla, filled with mixed salad, grated carrots, and a dollop of hummus, with a side of fruit (e.g. an apple) and a glass of water.
Dinner
Baked salmon fillet with lemon and herbs, served with steamed broccoli, roasted sweet potato, and quinoa, with a small bowl of natural yogurt and berries for dessert.
Snacks (if needed)
A handful of unsalted nuts, carrot sticks with tzatziki, a piece of dark chocolate, or a homemade oat bar.
What about “unhealthy” foods?
No food needs to be completely off-limits. In fact, including occasional treats can make healthy eating more sustainable. Foods high in saturated fat, added sugar, and salt, such as crisps, cakes, sugary drinks, and processed meats, should be eaten in small amounts and infrequently.
The key is moderation. For example, you could enjoy a small dessert once or twice a week, opt for reduced-fat or lower-sugar versions of favourite treats, or pair processed foods with healthier options (e.g. add veggies to a pizza, or have crisps with a salad lunch).
Remember, it’s what you eat most of the time that defines your overall diet – not the occasional indulgence.
Why a balanced diet is vital for your health
A balanced diet is essential for:
- Weight management – helps maintain a healthy body weight
- Disease prevention – lowers risk of heart disease, type 2 diabetes, stroke, and certain cancers
- Mental health – improves mood and reduces risk of depression
- Energy levels – supports physical activity and reduces fatigue
- Longevity and quality of life – promotes better health outcomes as we age
Poor diet is one of the leading contributors to preventable disease and early death in the UK. According to the NHS, more than half of adults are overweight or obese, increasing their risk of several chronic conditions. Eating well is one of the most powerful tools we have for self-care.
It’s all about balance!
A balanced diet isn’t a strict regimen – it’s a flexible, sustainable way of eating that celebrates variety and nourishment. It includes fruits, vegetables, whole grains, lean protein, and healthy fats in the right proportions, while allowing room for occasional indulgences.
By building meals with these principles in mind, and following the guidance from trusted sources such as the NHS, we can take charge of our health and enjoy food in a way that supports our bodies and minds for the long term.
References:
- NHS Eatwell Guide: https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
- British Nutrition Foundation: https://www.nutrition.org.uk
