Eating healthily doesn’t mean giving up or cutting out your favourite foods, it’s all about choosing a balance of foods, but as we are all different shapes and sizes there is no one-size-fits-all answer. For good health we need over 40 different kinds of vitamins and minerals everyday and because there isn’t a single food that contains them all, it’s important to eat a wide variety of different foods each day. Follow our 5 simple steps to get you eating healthier and feeling great - it’s not as hard as you think.  


Eat more fruit and vegetables

Eating more fruit and vegetables is one of the most important things we can do to improve our health. Packed with essential vitamins, minerals and fibre, fruit and vegetables are naturally low in fat and sodium (the component of salt) and are a good source of vitamins A, C, B6, folate and minerals such as iron, and calcium. For simple solutions and recipe ideas on how to add more fruit and vegetables to your diet take a look at our easy ways to 5 a day plan.

Top tip: Eat a rainbow - the easiest way to make sure you’re getting the right balance of nutrients is to make sure you eat a wide variety of different coloured foods.

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Eat more wholegrains, beans and pulses

Along with fruits and vegetables, starchy foods such as bread, rice, potatoes and pasta should form the major part of most meals and snacks. Not only do these foods give us energy, but wholegrain varieties  also contain fibre, B vitamins and minerals such as zinc and iron.

Top tip: Wholegrain varieties like brown rice and wholemeal bread are digested more slowly than white varieties due to their higher fibre content so they can help us feel fuller for longer.

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Eat more fish

We should all be aiming for 2 portions of fish a week, one of which should be oily.

Oily fish are rich in omega 3 fatty acids, which are a type of unsaturated fat that helps to keep our hearts healthy. Omega 3 has been shown to have a variety of functions that help to reduce the risk of heart disease, such as improving the flow of blood around our bodies, reducing inflammation and preventing irregular heart rhythms. White fish is an excellent, low fat source of protein, which our bodies need for growth and repair and contains vitamin B12 and
the mineral selenium. 

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Choose lower fat meat & dairy

Lean meat such as trimmed beef, venison, chicken and turkey are an excellent low fat source of protein, which our bodies need for growth and repair. They contain many nutrients such as vitamin B12 and minerals iron and zinc. Lower fat dairy products such as skimmed, semi-skimmed milk, low fat yogurts, reduced fat cheddar, cottage cheese, low fat fromage frais and crème fraiche provide us with protein, important vitamins such as A, B12, riboflavin and calcium, a vital mineral for healthy bones.

Did you know? Children under 5 should be given whole milk dairy
products (with the exception of semi-skimmed milk which can
be given to children 2-years-old and over) as these contain 
essential nutrients for early growth.

Healthy eating for children advice >


Choose lower fat dressings
and sauces

Dressings and sauces are a useful way to add extra flavour
to your meals. They can contain large quantities of fat, sugar and salt ,but don’t worry you don’t have to give them up completely. Simply choose lower fat varieties to keep your total energy and fat intake within healthy quantities, or use smaller amounts.

Top tip: Our LOVE life range offers a variety of delicious dressings and sauces, developed by our chefs and nutritionists, making it easier for you than ever before

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