Four practical principles for a healthy diet

The four principles

• Adequacy — enough energy and nutrients for your age and activity.
• Balance — no single food group crowding out the others.
• Moderation — limiting foods high in free sugars, salt and unhealthy fats.
• Diversity — a wide variety of foods, especially minimally processed ones.

What WHO recommends for adults

• At least 400 g (five portions) of fruit and vegetables a day.
• Free sugars below 10% of total energy, and ideally below 5%.
• Less than 5 g of salt a day — about one teaspoon — and use iodised salt.
• Fats: less than 30% of energy, favouring unsaturated fats, with saturated fat below 10% and industrial trans fat avoided.

Making it personal

Build meals around a varied set of minimally processed foods. People with medical conditions, pregnant people, children and older adults may need different advice — a clinician or dietitian should individualise it.

Sources

• Healthy diet — World Health Organization. Checked 2026-07-13; source updated 2026-01-26.

Editorial update: 2026-09-26.

Medical disclaimer: this is a source-linked educational summary, not individual medical advice, diagnosis, prescription or interpretation of personal results. For severe or rapidly worsening symptoms, call 115.