Alimentación, movimiento y sueño

Eating well

Revisado: 4 de octubre de 2026

Solo en inglés por ahora

Eating well is about variety and balance over time, not strict rules or diets. Here are the basics most health bodies agree on.

Balance, not rules

There is no single right way to eat. A healthy diet looks different depending on your age, how active you are, your culture and the foods you can get. Eating a wide range of foods helps your body get all the nutrients it needs. Over time, a balanced diet helps protect against poor nutrition and long-term illnesses such as heart disease.

Fruit, vegetables and wholegrains

Fruit and vegetables are a good base for most meals. The NHS suggests eating at least 5 portions of a mix of fruit and vegetables every day. For starchy foods such as bread, rice, pasta and potatoes, choose wholegrain or higher-fibre kinds when you can. Wholewheat pasta, brown rice and potatoes with their skins on are easy swaps.

Fish, fats and salt

The NHS suggests having fish at least twice a week, including one portion of oily fish such as salmon, trout or mackerel. Eating a lot of saturated fat can raise your blood cholesterol, and high cholesterol makes heart disease more likely. Steaming or boiling instead of frying is one easy way to use less fat. Using less salt and fewer salty sauces when you cook helps too.

Drinks, sugar and breakfast

Drink enough fluids so you do not get dehydrated. The NHS suggests 6 to 8 glasses a day. Having sugary foods and drinks often raises the risk of tooth decay, so it helps to have them less often. If you eat breakfast, a choice that is high in fibre and low in fat, sugar and salt can be part of a balanced diet.

Eating around your period

Many people notice changes in appetite or food cravings in the days before a period. This is a common part of PMS and nothing to feel guilty about. A healthy, balanced diet is one of the self-help steps the NHS suggests for PMS. If your periods are heavy, foods rich in iron are worth including, as heavy bleeding raises the risk of low iron.

When to get advice

Eating well works best alongside regular activity, which can lower the risk of serious health conditions. Talk to a doctor, nurse or dietitian if you have a health condition, are pregnant, or need help with a special diet. Also talk to someone if worries about food or your body take up a lot of your time, as this can be a sign that you need more support.

This is general information. For advice that fits your health needs, talk to a doctor, nurse or dietitian.