Healthy eating tips: 10 simple rules
Healthy eating rests on a few rules: protein and vegetables at every meal, more whole foods and fewer ultra-processed ones, 1.5–2 litres of water, moderate portions, and sweets after a meal rather than instead of one. You don't have to change everything at once — add one rule a week.
Updated 2026-11-02 · Get Lean Today editorial team
10 rules
- Protein at every meal: meat, fish, eggs, cottage cheese, legumes
- Half the plate is vegetables
- Whole grains instead of white
- 25–30 g of fibre a day
- 1.5–2 litres of water; sugary drinks rarely
- Eat slowly — 15–20 minutes per meal
- A fist-sized portion of carbs
- Sweets after a meal, not as a separate snack
- Dinner 2–3 hours before bed
- Log your food for at least 2 weeks to see where the extra calories are
Sample day
| Meal | What to eat |
|---|---|
| Breakfast | 2-egg omelette, vegetables, wholegrain toast |
| Lunch | Chicken or fish, buckwheat or rice, big salad |
| Snack | Yoghurt or cottage cheese, an apple |
| Dinner | Fish or tofu, roasted vegetables |
Common mistakes
- Not counting oil, sauces and drinks
- Cutting all carbs and bingeing a week later
- Skipping breakfast and overeating at night
How to check your diet
Snap your plate or say what you ate — Get Lean Today counts calories, macros, fibre and vitamins and shows what's missing. First month free, no card needed.