Everyday Healthy Habits: Food, Movement and Sleep

Good health is built mostly from ordinary daily habits: what you eat, how much you move, how much you drink and how well you sleep. None of these needs to be complicated. This guide brings together the main UK guidelines in one place, and explains where food supplements fit, which is after the basics, not instead of them.

Food: the Eatwell Guide basics

The UK Eatwell Guide sets out what a balanced diet looks like over a day or a week:

• Eat at least five portions of a variety of fruit and vegetables every day.
• Base meals on higher-fibre starchy foods such as potatoes, wholegrain bread, rice or pasta.
• Include some dairy or dairy alternatives.
• Eat some beans, pulses, fish, eggs, meat and other protein, including two portions of fish a week, one of them oily.
• Choose unsaturated oils and spreads, in small amounts.

UK guidance also recommends around 30 g of fibre a day for adults, and no more than 6 g of salt.

Small food habits that add up

• Add a portion of vegetables or fruit to every meal.
• Swap white bread, rice or pasta for wholegrain versions.
• Keep sugary drinks and snacks for occasional treats.
• Plan a few meals ahead so busy days do not default to takeaways.

Fluids

The Eatwell Guide suggests six to eight cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count. You may need more in hot weather or when you are active.

Movement

UK physical activity guidelines for adults recommend:

• At least 150 minutes of moderate activity a week, such as brisk walking or cycling, or 75 minutes of vigorous activity, such as running.
• Strengthening activities that work all the major muscle groups on at least two days a week.
• Reducing long periods of sitting, by getting up and moving regularly.

If that feels like a lot, start small. A ten-minute brisk walk after a meal is a good beginning.

Sleep

The NHS says most adults need between seven and nine hours of sleep a night. Habits that help include:

• Going to bed and getting up at roughly the same times each day.
• Keeping the bedroom dark, quiet and cool.
• Cutting down on caffeine later in the day.
• Putting screens away a little before bed.

Where food supplements fit

Supplements are an addition to these habits, not a replacement. A few examples of where they are commonly used:

• Vitamin D: the NHS advises everyone to consider a daily 10 microgram vitamin D supplement in autumn and winter. Vitamin D contributes to the normal function of the immune system.
• Magnesium: magnesium contributes to a reduction of tiredness and fatigue. Our Magnesium Glycinate 650 mg provides 130 mg of elemental magnesium per vegan capsule.
• Omega 3: for people who eat little oily fish. Our Omega 3 Fish Oil 1000 mg provides 500 mg EPA and 200 mg DHA per softgel. EPA and DHA contribute to the normal function of the heart, with a daily intake of 250 mg of EPA and DHA.

You can see these and other everyday products in our Daily Foundations collection.

Frequently asked questions

What is the single most useful habit to start with?

For many people, moving a little more each day, such as a daily brisk walk, is the easiest place to start.

How much fluid should I drink a day?

The Eatwell Guide suggests six to eight cups or glasses a day, and more when it is hot or you are active.

Can supplements replace a healthy diet?

No. Food supplements should not replace a varied, balanced diet and a healthy lifestyle.

Important information

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose stated on the label. Not intended for anyone under 18. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your doctor or pharmacist before taking any food supplement. Keep out of reach of children.