Fizzy drinks, mass-produced bread and biscuits, flavoured yogurts, ready meals and hot dogs all fall into this category, as well as many other, often heavily packaged, products. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals you need for good health. Wholemeal cereal with fruit on top is one suggestion for a tasty, nutritious breakfast. Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils. They’re also high in unhealthy saturated fats, so they aren’t good for cholesterol levels and your heart.

  • Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.
  • Physical activity can also help you to maintain a healthy weight.
  • Our nutritionally-balanced range of recipes offer low-calorie, high-protein, gluten-free, vegetarian, vegan and low-fat options that are excellent value for money.
  • Fruit juice and smoothies also count as fluids but contain free sugars that can damage teeth.

Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible. Try to avoid fruit juices and smoothies as they don’t have as much fibre. That’s why a healthy diet is all about variety and choosing different foods from each of themain food groupsevery day.


The NHS advises if you are eating more than 90g a day you should cut back to 70g. An unhealthy diet, on the other hand, is one that increases the risks of developing poor health. Sugary foods and drinks are often high in calories and could contribute to weight gain.

These foods include biscuits, crisps, chocolates, cakes, ice cream, butter and sugary drinks. These sugary foods and drinks are high in calories and raise blood sugar levels, so go for diet, light or low-calorie alternatives. And the best drink to choose is water – it’s calorie free.

Avoid Sugar

It can cause sleep problems, especially if you drink it close to bedtime, and some people find it makes them irritable and anxious too. Caffeine is found in coffee, tea, cola, energy drinks and chocolate. You don’t have to make big changes to your diet, but see if you can try some of these tips. Although protein is an essential part of your diet, this is also only needed in moderation. Insoluble fibre helps with digestion and elimination by speeding up the passage of food in the digestive system. Soluble fibre changes how other nutrients are absorbed in the digestive system.

You should limit the amount of sugar in your diet and check food labels before buying. Saturated fats can increase the amount of cholesterol in the blood. This can increase your risk of developing heart disease. These foods are sources of protein, vitamins and minerals. Beans, peas and lentils are alternatives to meat because these foods are lower in fat and higher in fibre and protein. High intake of salt and high salt-containing foods increase the risk of high blood pressure.