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Eat a healthy, balanced diet and stay active How to eat a balanced diet

Maintaining a healthy, balanced diet Portion size

Energy density Healthy living

The Food Standards Agency's eight tips for eating well are:

1. Base meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Try to eat less salt - no more than 6g a day
6. Get active and try to be a healthy weight
7. Drink plenty of water
8. Don't skip breakfast

In recent years, portions have been gradually getting bigger with the introduction of king-size chocolate bars, bigger bags of crisps and super-sized meals.

Larger packets and plates can encourage us to eat greater quantities of food, which increases our energy intake. Studies have found that consuming additional food doesn't increase your sense of fullness, so think of 'down-sizing' rather than 'super-sizing' for most foods, except fruit and vegetables.

This is the amount of stored energy in food. Just 1g of fat provides nine calories, which is more than double the calories in 1g of protein or carbohydrate. This means you can feel fuller on fewer calories if you choose the right foods, and in the long term you're less likely to gain weight.

Food is there to enjoy, which is often forgotten amid all the media hype surrounding various food items. Just remember to keep a check on portion size and energy density.

Food habits change slowly, but

• try new foods
• join a local cookery club to boost your culinary confidence
• have a positive attitude about food – it's one of life's pleasures

Exercise helps to maintain your body weight by balancing your energy intake (food eaten) with energy output (exercise).

Take small steps if you're new to exercise - use the stairs instead of the lift at work, get off the bus one stop early and walk the rest of the way, or try to exercise with a friend.

This article was last medically reviewed by the MRC Human Nutrition Research in July 2008.
First published in March 2001.