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Craving a healthier lifestyle but struggling with your diet? These five nutrient-packed foods are a delicious way to improve your diet…
Summary
1Five foods to focus on
Improve your diet by adding in more fruits and vegetables, whole grains, lean proteins, legumes, nuts...
2Why is healthy eating important?
Healthy eating fuels your body, boosts energy, supports immunity, and promotes overall well-being...
3How to make healthy eating easier
Eat plenty of fruits, vegetables, and whole grains. Limit sugary drinks, and unhealthy fats..
It's no secret that our food choices play a crucial role in determining our quality of life – there’s so much research out there that proves a diet rich in fruits, vegetables, whole grains and lean proteins is beneficial for your health now and well into the future.1,2,3
We know that eating healthy can sometimes feel a bit daunting, especially not knowing what to eat and feeling restricted. But eating a better diet doesn’t have to feel like a challenge. Simply incorporating a few healthier foods into your daily routine can work wonders, and it’s surprisingly easier than you might think.
Five healthy foods to add to your daily diet
Adding foods into your diet that are packed with essential vitamins and minerals, without denying yourself of the things you love, is simple.
Here's our pick of five foods that you can easily add to your day, and how…
Fruits and vegetables
Fruits and veggies are packed with essential nutrients, vitamins and minerals and are the cornerstone of a healthy, balanced diet.
In the UK, it’s recommended that we eat at least five portions of fruit and vegetables every day. But despite this, did you know that only 33% of UK adults eat their five-a-day every day?4
It’s so easy to introduce fruits and vegetables to your daily diet. Whether you choose to snack on some fruit, add colourful vegetables to your dinner or blend them into soups and smoothies, you’ll make the most of the powerful properties fruits and vegetables can hold.
Why not try:
- snacking on vibrant fruits like bananas, blueberries and strawberries that contain minerals like potassium, antioxidants and vitamin C 5,6,7
- packing your plate with leafy green vegetables like spinach and kale that are full of fibre8,9
- swapping in sweet potatoes that are packed with beta-carotene 10
- indulging in garlic which has vitamins and minerals such as potassium, vitamin B6 and vitamin C11
Whole grains
Fibre is a vital nutrient that supports your digestion and impacts your overall health and well-being. Most UK adults eat an average of 20g of fibre a day, but you actually need around 30g.12
Whole grains are packed with fibre, providing a feeling of fullness and promoting regular bowel movements.12 Plus, they offer a wealth of vitamins, minerals, and even plant-powered protein.13
Instead of reaching for products made using refined grains, like white rice, white bread and pasta, consider swapping them for whole grains like these instead:
- whole-wheat bread and pasta
- quinoa
- oats
- popcorn
Nuts and seeds
Not all fats are created equal, and some can actually be beneficial for your health.
The healthy fats can support a healthy heart and a happy tummy.14,15 Nuts and seeds containing healthy fats are easy to add to your diet too, whether sprinkled on top of salads or added to the top of yoghurt bowls.
Some of our favourites include:
- almonds
- chia seeds
- walnuts
- pistachios
- Brazil nuts
- pumpkin seeds
- sunflower seeds
Eggs
Eggs are a fantastic source of high-quality protein, containing all the amino acids essential for muscle growth and repair.16,17 They’re also rich in essential vitamins and minerals like vitamin D, iron, selenium and vitamin B.18
Their versatility makes them a breakfast, lunch, or dinner staple, whether you prefer them poached, scrambled, or boiled.
Legumes
Legumes (beans, peas and lentils) are a fantastic source of plant-based protein, that’s why they're a staple in vegan and vegetarian diets.19,20 Not only are they packed with protein, but they’re rich in fibre, vitamins, minerals and antioxidants too.21
They make a great addition to soups, stews, salads and curries. But to improve their digestibility, try rinsing your legumes before cooking or if they’re dried, leave them to soak for a while first.
Our favourite legumes include:
- chickpeas
- black beans
- kidney beans
- edamame beans
- lentils
Why does healthy eating matter?
Opting for a well-balanced diet rich in fruits, vegetables, whole grains and lean proteins can really benefit you – by fuelling up with wholesome foods, you're investing in your body and long-term health.
Numerous studies have shown the positive impact of a healthy diet on various aspects of our health. For instance, the Mediterranean diet, rich in fruits, vegetables, whole grains and healthy fats, has been linked to a reduced risk of heart disease and stroke.21,22
Healthy eating plays a big role in:
- managing your weight: choosing nutrient-dense foods and limiting HFSS foods and sugary drinks can help you maintain a healthy weight23
- giving you energy: nutrient-rich foods provide the energy your body needs to function optimally, reducing fatigue and increasing stamina24
- supporting your psychological function: certain nutrients, like B vitamins, can play a role in normal psychological function25,26
- supporting your brain health: a healthy diet can support your brain health and cognitive function, improving memory, concentration and problem-solving skills26,27,28
Eight easy healthy eating habits
It couldn’t be simpler to incorporate healthier foods into your diet – and you don’t have to completely change up your eating habits to do it, either. Try following these simple, practical tips to eat a healthier, more balanced diet:
- add an extra handful of fruits or vegetables to your meals
- change up your usual afternoon snack for a piece of fruit
- swap white bread for wholemeal
- limit your intake of HFSS ultra-processed foods
- sprinkle nuts and seeds onto salads or soups
- cook your food at home to control ingredients and portion sizes
- stay hydrated by drinking water throughout the day
- listen to your body’s natural hunger and fullness cues
The final say
Healthy eating is a journey, not a destination. Instead, start with smaller changes and gradually build healthier habits into your lifestyle.
Eating a healthier diet doesn't have to be boring or restrictive either. Incorporating a variety of delicious whole foods into your diet is easy! By focusing on five simple food types (fruits, vegetables, whole grains, lean proteins, and healthy fats), you can truly make a difference.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases [Internet]. Who.int. 2023 [cited 2024 Oct 24]. Available from: https://www.who.int/tools/elena/interventions/fruit-vegetables-ncds
2. Kandel S. An Evidence-based Look at the Effects of Diet on Health. Cureus [Internet]. 2019 May 22 [cited 2024 Oct 24]; Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6650179/
3. Health benefits of eating well [Internet]. NHS inform. 2024 [cited 2024 Oct 24]. Available from: https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/health-benefits-of-eating-well/
4. England PH. NDNS: results from years 9 to 11 (combined) – statistical summary [Internet]. GOV.UK. 2020 [cited 2024 Oct 25]. Available from: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary
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12. NHS website. How to get more fibre into your diet [Internet]. nhs.uk. 2022 [cited 2024 Oct 29]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
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