Much of the energy (calories) in what we eat comes from carbohydrate. See the separate leaflet called Planning to Become Pregnant for more details. There are also some changes that pregnant women need to make to their diet. If in doubt, you should check with your doctor. If you have a specific health problem, or specific dietary requirements, this advice may not apply to you.
High-calorie but nutritionally poor snacks, such as sweets, cakes and crisps.īelow, the principles of a healthy diet are explained. Refined carbohydrates, such as white bread and processed cereals. Processed meats or commercially produced foods (including 'ready meals') which tend to be high in salt and trans fatty acids. Avoid or reduce the following in your diet:. See also the separate leaflet called Alcohol and Sensible Drinking. Limit alcohol intake to less than 14 units per week for men and less than 14 units per week for women. Keep the amount of salt in your diet to less than 6 g per day. Consider regularly eating whole grains and nuts. Eat at least two servings of fish (preferably oily fish) per week. Eat two portions of fruit and at least three portions of vegetables per day (new research has suggested that we should all aim for two portions of fruit and at least five portions of vegetables per day). Polyunsaturated fats are mostly found in oils from plants and fish. Most saturated fats come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil. Replace saturated fat with polyunsaturated fat where possible. Intake of saturated fat to less than 10% of total fat intake (preferably in lean meat and low-fat dairy products): The dietary guidance to reduce your risk of heart disease is as follows: As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar. The remaining part of your diet should be made up from milk and dairy foods and protein foods. What makes up a healthy diet?Īs a general rule, vegetables, fruits and starchy foods should provide the bulk of most of your meals. See also the separate leaflet called Exercise and Physical Activity. If you are overweight or obese, eating a healthy diet can help you lose weight.Īs well as healthy eating, regular physical exercise is also very important for health and to avoid or reduce obesity. Also, a main way of preventing obesity and overweight is to eat a healthy diet. If you become sick, eating a healthy diet may help you to recover more quickly. It may also help to reduce your risk of developing some cancers. 
A healthy diet may help to prevent certain serious diseases such as heart disease, stroke and type 2 diabetes.
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