Eating well: the basics

You can balance food groups across a day or even a week, as the NHS Eatwell Guide describes. Each meal does not have to cover everything. A sandwich, curry or pasta dish can contain several of those groups together.

Start with the food you enjoy and can get. Use the guide for ideas about what to include. Food does not need a moral label.

Build meals from familiar foods

The Eatwell Guide includes fruit and vegetables, starchy foods, protein foods, dairy or alternatives, and small amounts of unsaturated oils. Starchy foods such as potatoes, bread, rice and pasta provide energy. Wholegrain versions and potatoes with their skins on are ways to add fibre.

Beans, peas and lentils provide both protein and fibre. Frozen and tinned fruit and vegetables count alongside fresh produce. WHO advises choosing these without added sugars or excess sodium.

Start with a meal you already make. You could add beans to a stew or serve frozen vegetables alongside it. Wholegrain bread with soup is another option. Choose what fits your kitchen and budget.

UK and US food guides differ

US advice has changed recently. If you are looking for MyPlate advice, the guide has changed. HHS now presents the Dietary Guidelines for Americans, 2025–2030 with a food pyramid. It emphasises protein, vegetables, fruit and whole grains, and recommends full-fat dairy without added sugars.

That dairy advice differs from the NHS Eatwell Guide, which recommends lower-fat and lower-sugar dairy choices. Follow the guidance relevant to where you live, and discuss individual dietary needs with a registered dietitian. This is a real difference between national recommendations.

Fibre without a complicated plan

The NHS gives an adult fibre target of 30g a day. Fibre helps digestion and can prevent constipation. Oats, wholegrain bread, pulses and vegetables offer different ways to include it; the NHS recommends getting fibre from a variety of foods.

WHO expresses its fibre guidance differently: people older than 10 years are advised to aim for at least 25 grams of naturally occurring dietary fibre daily. The NHS adult target is 30g a day. The recommendations differ, so check which guidance you are using.

Make space for iron and calcium

Iron-rich options include meat, pulses, dark-green leafy vegetables and bread or cereals fortified with iron. Heavy periods and pregnancy are common reasons for iron deficiency anaemia. If you are concerned, ask for a medical assessment alongside making food changes. A GP can arrange a blood test and look for the cause.

Calcium supports strong bones. Milk, yoghurt and cheese are sources, as are canned sardines or salmon with bones. Some plant drinks and tofu have calcium added. Check the label rather than assuming every dairy alternative contains it.

Calcium deserves attention after menopause, when the body absorbs and retains less of it. If you avoid dairy because of an allergy, intolerance or preference, ask about other calcium sources that suit you. NIH lists fortified plant drinks, some vegetables and canned fish with bones among the options. Discuss supplements with a clinician or pharmacist.

Vitamin D helps your body absorb calcium. Calcium supplements can also interfere with some medicines, so a pharmacist or doctor can help you decide what is appropriate. Tell them about both prescribed and shop-bought products.

Ask for help with what is getting in the way

Call 999 now (UK) or 911 (US), or your local emergency number, if you currently have palpitations that do not go away, or palpitations with chest pain, shortness of breath, feeling faint or fainting. Do not drive yourself.

Get help today from your GP or NHS 111 (UK), or your doctor or an urgent care service (US or elsewhere), if those symptoms have stopped.

Book a GP appointment (UK) or see your doctor (US or elsewhere) for recurring palpitations when otherwise well, or persistent tiredness that makes you concerned about iron deficiency anaemia. Tell them about heavy periods too. Ask them about iron treatment before choosing a supplement plan.

Ask a registered dietitian about adapting food guidance if you have a medical condition or special dietary requirements. Explain any practical limits, such as what you can afford or cook, and ask for examples using familiar foods.