NM Nutrition Healthy-Eating Guide

Free Resource

Your Guide to Balanced, Healthy Eating

A healthy diet doesn't need to be complicated. This guide covers the core principles of balanced eating — based on current nutritional science — to help you feel energised, maintain a healthy weight, and reduce the risk of chronic disease.

The Balanced Plate Principle

Aim to fill your plate using these proportions at most main meals:

🥦 Vegetables & Salad — ½ plate

🌾 Wholegrains — ¼ plate

🍗 Lean Protein — ¼ plate

🫒 Fats — small

Food Group	Amount	Examples
Vegetables & Salad	½ your plate	Broccoli, spinach, carrots, tomatoes, peppers, courgette
Wholegrains / Starchy Carbs	¼ your plate	Brown rice, oats, sweet potato, wholegrain bread, quinoa
Lean Protein	¼ your plate	Chicken, fish, eggs, lentils, tofu, Greek yoghurt, beans
Healthy Fats	Small amount	Olive oil, avocado, nuts, seeds, oily fish

5 Core Principles of Healthy Eating

Principle 1

Eat plenty of plants

Aim for at least 5 portions of vegetables and fruit per day — more vegetables than fruit. Plants provide fibre, vitamins, minerals, and antioxidants that support every system in your body.

Principle 2

Choose wholegrains over refined carbs

Swap white bread, white rice, and white pasta for wholegrain versions. Wholegrains digest more slowly, keeping blood sugar stable and hunger at bay for longer.

Principle 3

Include quality protein at every meal

Protein supports muscle maintenance, satiety, and metabolic function. Vary your sources — include both animal proteins (eggs, fish, poultry) and plant proteins (lentils, beans, tofu).

Principle 4

Don't fear fats — choose the right ones

Unsaturated fats from olive oil, avocado, nuts, and oily fish are essential for brain health and hormone production. Limit ultra-processed foods high in trans and saturated fats.

Principle 5

Limit ultra-processed foods and added sugar

Ultra-processed foods (crisps, biscuits, sugary drinks, ready meals) are often calorie-dense and nutrient-poor. Cooking from scratch most of the time makes a significant difference.

Hydration

Water is often overlooked but is essential for every bodily function — from digestion to energy levels to skin health.

Aim for 6–8 glasses (1.5–2 litres) of water per day. More if you are active, in a hot environment, or breastfeeding.

Best choices: water, herbal teas, diluted juice. Limit: sugary drinks, energy drinks, excessive caffeine (max 400mg/day).

Practical Tips for Everyday Life

Tip	Why it helps
Meal prep on Sundays	Batch cook grains, roast vegetables, and portion proteins to make weekday meals quick and easy.
Read food labels	Check per 100g: aim for less than 5g saturated fat, less than 5g total sugar, less than 0.6g salt.
Slow down at meals	It takes 20 minutes for your brain to register fullness. Eating slowly helps prevent overeating.
Don’t skip breakfast	A protein-rich breakfast (eggs, Greek yoghurt, overnight oats) sets up stable blood sugar for the day.
80/20 rule	Aim to eat well 80% of the time. Enjoying treats occasionally without guilt is part of a healthy relationship with food.

Want personalised guidance?

Every person’s nutritional needs are different. Book a 1-to-1 consultation with an Associate Registered Nutritionist for a plan tailored to your goals, health history, and lifestyle. nmfoodsciencenutrition.com | YouTube: NM FoodScience

Disclaimer: This guide is for informational and educational purposes only and does not constitute medical or clinical nutrition advice. Please consult a qualified health professional for personalised guidance.