Healthy eating

A healthy diet is simple: mostly plants, enough protein, whole grains, good fats and water — with less sugar, salt and ultra-processed food.

The basics in numbers

400 g

fruit and vegetables a day — about 5 portions (WHO)

<10%

of daily energy from free sugars, ideally under 5%

<5 g

salt a day — about one level teaspoon

25–30 g

fibre a day for adults; most people eat far less

Build a healthy plate

Half

½ vegetables & fruit

Choose a rainbow of colours; potatoes and chips don't count as vegetables.

¼ whole grains

Brown rice, bulgur, oats, whole-wheat bread and freekeh instead of white, refined grains.

¼ healthy protein

Legumes, fish, eggs, poultry, nuts and yoghurt. Limit red and processed meat.

Healthy oils

Olive oil and other plant oils in moderation; avoid trans fats.

Water first

Water, unsweetened tea or coffee. Keep juice to one small glass a day.

Stay active

The plate works best alongside daily movement.

Whole food vs ultra-processed

Choose moreChoose less

Oats, fruit and nutsSugary breakfast cereals

Homemade hummus and vegetablesCrisps and salty snacks

Grilled chicken or fishSausages, nuggets and processed meats

Water with lemon or mintSoft drinks and energy drinks

Plain yoghurt with datesFlavoured desserts and sweets

Smart portion guide

Protein: the size and thickness of your palm
Grains or starch: one cupped hand
Vegetables: two open hands or more
Fats and nuts: about the size of your thumb
Fruit: one fist-sized piece per portion
Eat slowly — fullness takes about 20 minutes

A healthy sample day

Meal	Example
Breakfast	Oats cooked in milk with berries, cinnamon and walnuts
Snack	An apple and a small handful of almonds
Lunch	Lentil soup, fattoush salad and one whole-wheat pitta
Snack	Plain yoghurt with cucumber and mint
Dinner	Grilled fish, roasted vegetables and bulgur with olive oil
Drinks	6–8 glasses of water, tea or coffee without sugar

Eating out the healthy way

Start with a salad or soup to take the edge off hunger
Choose grilled, baked or steamed over fried
Ask for sauces and dressings on the side
Share a dessert or have fruit instead
Drink water rather than soft drinks
Stop when you are comfortably full — you don't have to finish the plate

The 80/20 idea

Aim for healthy choices most of the time. A diet that leaves room for favourite foods is far easier to keep for life than a strict one.

World health facts

All facts

<10%

WHO limit for free sugars

Keep free sugars below 10% of daily energy — about 50 g (12 teaspoons) — and ideally below 5%.

Source: WHO 2015

10 tsp

Sugar in one can of soda

A 330 ml can of regular soft drink holds about 35 g of sugar — nearly a full day's limit.

Source: Nutrition labels / WHO

<5 g

WHO daily salt limit

Adults should eat under 5 g of salt (one teaspoon) a day.

Source: WHO 2023

10.8 g

Average salt eaten worldwide

The global average is about 10.8 g a day — more than double the recommended limit.