Educational information, not medical advice. See our Medical Disclaimer. Last updated: October 11, 2026.
Nutrition advice online can feel contradictory, with a new “superfood” or forbidden ingredient every week. The core of a healthy diet, however, has been stable for decades and is summarized well by the World Health Organization (WHO). This guide turns those recommendations into practical habits you can start this week.
What “balanced” actually means
A balanced diet gives your body the energy and nutrients it needs in the right proportions, mostly from minimally processed foods: vegetables and fruit, whole grains, legumes, nuts and seeds, and moderate amounts of protein foods such as fish, eggs, poultry or dairy. No single food makes or breaks a diet. What matters is the pattern over weeks and months.
The WHO targets at a glance
| Nutrient | WHO recommendation for adults |
|---|---|
| Fruit and vegetables | At least 400 g per day (about five portions) |
| Free sugars | Less than 10% of daily energy; 5% or less offers extra benefit |
| Salt | Less than 5 g per day (about 2 g of sodium) |
| Total fat | 30% or less of daily energy |
| Saturated fat | Less than 10% of daily energy |
“Free sugars” means sugars added to foods and drinks plus those in honey, syrups and fruit juice. They do not include sugars naturally inside whole fruit and vegetables. For someone eating about 2,000 calories a day, 10% is roughly 50 g of free sugars.
Building a plate
A simple visual rule works better than counting. At main meals, aim for:
- About half the plate vegetables and fruit, with variety in color.
- About a quarter whole grains or starchy foods: oats, brown rice, whole-wheat bread or pasta, potatoes with the skin.
- About a quarter protein: beans, lentils, fish, eggs, poultry, tofu or lean meat. Fish twice a week, including one oily fish, is a common recommendation.
- A small amount of healthy fats: olive oil, nuts, seeds, avocado.
- Water as the main drink. Tea and coffee count too, without large amounts of sugar.
Sugar, salt and fat: where most people can improve
Sugar. The biggest source for many people is sweetened drinks, followed by desserts, sweet snacks and breakfast cereals. Swapping a daily sugary drink for water or unsweetened tea is one of the simplest changes available.
Salt. Five grams is about one teaspoon, and most of it comes from processed foods, bread, sauces and ready meals rather than the salt shaker. Compare labels, cook from scratch more often and use herbs, spices, lemon and garlic for flavor. Reducing salt gradually helps your taste adapt.
Fat. Replace some saturated fat (butter, fatty meats, full-fat cheese, many baked goods) with unsaturated fats from olive oil, nuts, seeds and fish. Industrially produced trans fats should be avoided as much as possible.
Fiber. Around 25 to 30 g a day is a common target for adults. Beans, lentils, oats, vegetables, fruit and whole grains are the best sources. Increase intake gradually and drink enough water to avoid bloating.
Ten practical habits
- Add one vegetable to every lunch and dinner.
- Keep washed fruit visible and easy to grab.
- Choose whole grains when you can: oats, whole-wheat bread, brown rice.
- Eat beans or lentils at least a couple of times a week.
- Swap sugary drinks for water, sparkling water or unsweetened tea.
- Read the “per 100 g” column on labels to compare products.
- Cook at home more often; you control salt, sugar and fat.
- Plan meals for the week and shop with a list.
- Eat slowly and stop when comfortably full.
- Do not aim for perfection; aim for most meals being good ones.
When general advice is not enough
These are population-level guidelines for healthy adults. Needs differ if you are pregnant, a child or teenager, an older adult, an athlete, or if you have diabetes, kidney disease, celiac disease, food allergies or another condition. A doctor or registered dietitian can tailor advice to you. If you are considering supplements, see our guide to vitamin D as an example of where supplements help and where they do not.
- Aim for at least 400 g of fruit and vegetables a day.
- Keep free sugars under 10% of energy and salt under 5 g a day.
- Choose unsaturated fats over saturated and avoid trans fats.
- Build plates around vegetables, whole grains and varied proteins.
- Consistency over weeks matters more than any single food.
Frequently asked questions
Do I need to count calories?
Not necessarily. For most healthy adults, building balanced plates and paying attention to hunger and fullness is enough. Counting can help some people with specific goals but is not required for a healthy diet.
Is fruit juice as good as whole fruit?
No. WHO counts the sugars in fruit juice as free sugars, and juice lacks the fiber of whole fruit. A small glass now and then is fine; whole fruit is the better everyday choice.
Are carbohydrates bad?
No. Whole grains, legumes, fruit and vegetables are carbohydrate-rich and linked with better health. The concern is mostly refined grains and added sugars in large amounts.
Do I need supplements if I eat well?
Most healthy adults eating a varied diet do not need a multivitamin. Specific groups, such as pregnant women, some older adults and people in low-sunlight regions, may need particular supplements on medical advice.
Sources
Written by the nohas.es Editorial Team from the official sources listed above. Read our Editorial Policy and Fact Checking Policy. Found an error? Tell us.
Talk to a professional. This guide is general information. For advice about your own symptoms, test results or medicines, speak to a doctor or pharmacist.
