As lifestyle diseases continue to rise worldwide, the United Kingdom’s National Health Service (NHS) has released a set of eight easy, science-backed tips to help people eat healthier and improve overall wellbeing. These guidelines focus on everyday habits that anyone can adopt—no strict dieting, no expensive routines, and no complicated nutrition rules.
The NHS highlights that good health starts with balanced eating, hydration, and daily movement. It further adds that staying away from foods high in sugar, salt, and unhealthy fats is essential for long-term health.
1. Choose High-Fibre Carbs
The NHS suggests that just over one-third of your daily food should come from starchy carbohydrates like rice, potatoes, pasta, cereals, and bread. Choosing high-fibre or wholegrain versions—brown rice, whole-wheat pasta, oats, and potatoes with skin—keeps digestion healthy and helps maintain energy.
2. Eat at Least Five Portions of Fruits and Vegetables
Fresh, frozen, canned, dried, or juiced — all forms count. These foods provide essential vitamins and minerals that support immunity, skin health, heart function, and digestion.
3. Add More Fish to Your Weekly Diet
The NHS recommends at least two portions of fish per week, including one portion of oily fish like salmon, trout, sardines, or mackerel. These are rich in omega-3 fats, which protect heart and brain health.
4. Reduce Saturated Fat and Sugar
Saturated fats found in ghee, butter, cheese, and fried snacks increase the risk of cholesterol and heart disease. High-sugar foods cause weight gain, blood sugar spikes, and tooth decay. The NHS advises replacing these with unsaturated fats and limiting sugary drinks and desserts.
5. Cut Down on Salt
Adults should consume no more than 6 grams of salt a day — roughly one teaspoon. Too much salt is directly linked to high blood pressure and increased heart disease risk.
6. Exercise Daily
Healthy eating works best when paired with regular physical activity. Even 30 minutes of walking daily significantly reduces the risk of diabetes, obesity, and cardiovascular problems.
7. Stay Hydrated
The NHS recommends 6–8 glasses of fluids every day in addition to the liquids found in food. Water, herbal teas, and low-sugar drinks are ideal options.
8. Never Skip Breakfast
A high-fibre, low-sugar breakfast jumpstarts your metabolism, helps you stay focused, and prevents overeating later in the day.
The NHS reminds everyone that healthy living doesn’t require drastic changes—small daily habits can protect the body and improve quality of life.
