With buzzwords such as ‘cleanse’, ‘macro’ and ‘detox’ floating around, understanding what healthy means can sometimes send your head into a spin. Whatever your goal, getting the balance right is key to a healthy body.
When we split our diet into what’s good and what’s bad, we often end up feeling guilty for the indulgence. Instead, getting the balance right over the day and week is key to a healthy diet.
But it’s not just calories that's important, we need the right balance of nutrients to help keep us healthy. A healthy diet is important for both health and weight. Too many calories can increase weight which increases the risk of health conditions such as type 2 diabetes and heart disease. Too few important nutrients such as vitamins and minerals can leave our bodies short of protection against disease and also lead to health problems
We’ve made healthy eating easier by our Eat Well sunflower which can be found on hundreds of food and drinks across our Foodhall.
The logo is based on the principles of the Eat Well Guide and helps you achieve a balance of calories and nutrients your body needs for a healthy diet. Only foods which meet strict nutrient and ingredient criteria can carry the logo – taking the guess work out of healthy eating.
Choose more sunflowers and kickstart your healthy eating journey.
The Eatwell Guide is the UK’s guide to a healthy balanced diet. It shows the proportions of foods which should contribute to our daily diet to help provide the energy and nutrients we need to stay healthy
Designed for easy use, the guide breaks a healthy diet into food groups and shows the proportions these foods should contribute over the day. Each food group provides different nutrients that our body needs to stay healthy.
Simple steps to a balanced healthy diet:
Include plenty of fruit and vegetables
Choose more from all shapes, sizes and colours! We're all familiar with five a day, but how many of us achieve it? Not many. Aim for three portions of vegetables and two portions of fruit a day as vegetables tend to be higher in vitamins and minerals and lower in sugar than fruit.
Base your meals on starchy carbohydrates
Potatoes, bread, rice and pasta are all good sources of energy, fibre and nutrients. Choose wholegrain versions of your favourite carbs where possible for an extra nutrient boost.
Choose lean protein
Whether beans, pulses, fish, eggs or lean meat – lean protein is great for a healthy diet. Aim for two portions of fish a week, with one being an oily fish such as salmon, mackerel or sardines, for your quota of heart-healthy omega 3.
Include dairy or fortified dairy alternatives
Choose lower-fat and lower-sugar options where possible.
Oils and spreads
Include only small amounts of oils and spreads, choosing options that are higher in unsaturated fats.
In order to keep hydrated, your body needs around 6-8 glasses (around two litres) of fluid, ideally water, a day.
If you have your favourite treat on occasion and in small amounts, you can wave goodbye to that post-treat guilt.
From healthier eating to how much exercise you should do, finding your perfect balance will make improving your wellbeing easier
Let us make every meal healthy – explore our online selection of Eat Well products, which includes fresh fish, salad and fruit