🚚 Free delivery on orders over £20

Save 10% with our voucher "valentine10%"

5 a Day and balanced diet for maintaining good health
balanced diet

We all know that eating a balanced diet is vital for maintaining our overall health, but did you know that it's also crucial for keeping our body functions running smoothly? What we eat can either help or hinder the many processes that keep us alive and well.

So, what exactly should we be eating to ensure that our body functions are working correctly? Let’s look at some of the critical nutrients essential for keeping our bodies running, like clockwork and may be lose weight.

It can be challenging to make healthy choices regarding what we eat consistently in our fast-paced world. But thanks to the ancient practice of Ayurveda, it is easier than ever to maintain a balanced diet and keep our bodies functioning at their best. In our blog post POPULAR AYURVEDA YOGA…” you can read about the basics of Ayurveda and yoga. Our recipe world gives you some samples of delicious and healthy recipes that you can start incorporating into your daily routine!

What is a balanced diet?

How should we characterise the balance of our diet? Nutritional completeness is essential for healthy existence. All body systems require nutrients and calories for us to live appropriately. Our bodies need nutrients and calories for a healthy lifestyle. A nutritious and healthful diet is an essential aspect of being healthy and good for our mental health. Some areas are more complicated than others when it comes to eating pyramids. Nutritionists recommend that we begin our diet by consuming five main foods.

There are many benefits to eating a balanced diet, including:

– Maintaining a healthy weight

– reducing the risk of developing chronic diseases such as heart disease, stroke, type II diabetes

– reducing the risk of some types of cancer

– providing the body with the essential nutrients it needs to function properly

A balanced diet is vital for our physical health – but it’s also crucial for our mental wellbeing. A healthy diet can help to reduce stress levels and improve our mood, concentration and energy levels.

Fruit and vegetables: Do you get 5 a day?

healthy eating

Fruits and vegetables, which account for about a third of your nutritional requirements, are excellent sources of vitamins and fibre. Every day, individuals should consume five portions of fruit or vegetable dishes. Fresh fruits and veggies, canned goods, dehydrated products, and juice drinks are available to consume.

Several studies have also demonstrated that people who eat several servings of fruits and vegetables each day have a lower risk of heart disease, stroke, and some cancers. It may seem difficult to consume 5 serves every day. A serving consists of 1 apple, banana, or other fruits. Pineapple or melon slices are included in one piece, and three heaped tablespoons of vegetables are a single serving.

You can increase your daily intake by adding fruits and vegetables to your breakfast cereal or oatmeal, eating them as snacks, or adding them to your lunch or dinner. Eating various fruits and vegetables in different colours is essential to maximise benefit.

However, bear in mind that cooking vegetables reduce the food’s nutritional value. Fortunately, there are a variety of fruits and veggies to choose from, each with its distinct shape, size, flavour, and nutritional value.

Starchy foods in your diet

starchy food images 1024x1024 1

Starchy foods should make up just about one-third of your diet. This food is required in our diets and is found in many different forms, including whole grains. Brown rice, whole-wheat pasta, and brown, full-grain white bread are good choices for nutrient-dense foods that include more fibre and generally more nutrients than white versions.

Food groups in your diet

The Eatwell Guide, according to the NHS Eatwell Guide website, suggests that you consume fewer items and beverages high in fat, salt, and sugar. Get the most nutrients from the five primary meals by choosing one of them. The healthy eating advice shows food group suggestions of healthy foods.

The Eatwell Handbook is not suitable for children under three because of several nutritional concerns. Nevertheless, children who do not consume adequate nutritious meals may have growth and developmental problems, low academic achievement, and frequent illnesses. Children should have access to enough healthy foods.

There are five main food groups that you should include in your diet to maintain good health:

– starchy foods

– fruits and vegetables

– dairy or dairy alternatives

– protein

– fats (saturated fat) and oils.

It would help if you aimed to eat a balanced diet that includes these food groups. Limit the number of processed foods. When you don’t get enough balanced nutrition, your body is more vulnerable to disease, infection, tiredness, and low performance. Look out for healthy foods.

Carbohydrate and starchy foods like rice, pasta, and breakfast cereals are usually bigger than your fist. Because butter and spread have a high fat and sugar content fat and sugar content, it’s unnecessary.

More thoughts on different food groups

Advert cheezy vegan french riviera images 1024x1024 1

Meat and fish should generally be big enough to fit into your hand. Fruit and vegetables are typically enormous meal options for you. Try adding different types and colours to your meals for the most benefit.

A balanced diet is vital for our physical health – it’s also crucial for our mental wellbeing. A healthy diet can help to reduce stress levels and improve our mood, concentration and energy levels.

So, there you have it – a balanced diet is a key to maintaining healthy body functions and overall health. Be sure to include all food groups in your diet and eat the recommended daily amount of fruits and vegetables. And don’t forget to enjoy your food!

Tips for healthy eating and a healthy balanced diet

Make your meals out of higher fibre starchy carbohydrates, such as potatoes, rice and pasta – maintain your good health.

Starchy carbohydrates,

including potatoes, bread, rice, pasta, and cereals, should make up just over a third of your diet. Choose higher-fibre or whole-grain options such as wholewheat spaghetti, brown rice, or potatoes with their skins on.

5 a day

Every day, eat at least 5 portions of fruit and vegetables. Fresh, frozen, canned, dried, or juiced are the options for healthy food.

Eating fish

Fish is high in protein and has a lot of vitamins and minerals. Try to consume at least two servings of fish each week, including at least one portion of oily fish. Omega-3 fats found in oily fish are believed to benefit heart health.

Oily fish include: salmon, trout, herring, sardines, pilchards, mackerel

Non-oily fish include: haddock, plaice, coley, cod, tuna, skate, hake


Reduce saturated fat and sugar in your diet.

You require some fat in your diet, but you need to be careful about the type and quantity of fat you consume. There are two significant types of fat: saturated and unsaturated. Excess saturated fat can increase blood cholesterol levels, which increases your risk of developing heart disease.


Sugary foods and beverages promote weight gain and tooth decay. Sugary meals are frequently high in energy (in kilojoules or calories), and if consumed too often, they can cause weight gain. They can also lead to tooth decay by being eaten frequently.

Any sugars added to meals or beverages or discovered naturally in honey, syrups, and unsweetened fruit juices and smoothies are known as “free sugars.”

This is the form of sugar you should be eliminated, rather than the type that appears in fruit and milk.

Impact of salt

Too much salt? Reduce salt intake: adults should eat no more than 6g per day. Salt is known as a risk of high blood pressure.

Even if you don’t add salt to your meal, you may still consume too much. AboutAboutthe salt is already present when you buy food, such as breakfast when you buy cereals, soups, bread,d and sauces.

As well,l as eating healthily, exercise may help you avoid developing severe illnesses and helps to lose weight. It’s also crucial for your general health and wellbeing.


Drink plenty of water. To prevent dehydration, you must drink sufficient fluids. The government recommends drinking 6 to 8 glasses of water each day. This is in addition to the liquid you obtain from the foods you consume.

Non-alcoholic beverages, such as water, low-fat milk, and lower sugar drinks like tea and coffee are all healthier choices.

Soda pop, fruit juice and energy drinks are high in carbohydrates and sugar, leading to weight gain. They’re also detrimental to your teeth.

Breakfast should not be skipped.

Breakfast is sometimes skipped by individuals who believe it will aid in weight loss. However, a nutritious breakfast high in fibre and low in fat, sugar, and salt can be part of a healthy diet and help you get the nutrients you need for optimum health.


This article summarises healthy eating and the significance of a nutritious diet for a healthy balanced diet. However, if diets have altered, adults can get more sensitive and less nutritional health recommendations.

A healthy balanced diet with adequate liquids is essential to a healthy diet. Healthy eating isn’t only about changing one’s lifestyle; it also involves implementing long-term strategies to improve one’s overall health.

When it comes to maintaining a healthy diet, balanced and moderate eating is key! Try to limit sugary foods and drinks, fats, and salt intake while including plenty of fruits, vegetables, and water in your diet.

Creating and following a healthy eating plan can help improve your overall health and quality of life! Enjoy balanced diet eating, stay healthy and exercise regularly.


Savoury and chocolate
discovery snack box
6 x Oh Lily!

Get a culinary mix of Oh Lily! Crunchy Water Lily Snacks – chocolate and savoury. Snack guilt free the deliciousness of chocolate and savoury snacks.

🆕 Try new and exciting flavours.
😋 Healthy, nutritious snacks.
😮 Surprise your taste buds with something new.
🥣 The perfect accompaniment to your porridge.

6 bags – £ 12.00

Natural and plantbased

guilt free snacks valentine heart

Made with Love in the UK

Free delivery on orders over £20*

We have been featured in the press and on television!

Tasty but guilt free snacks in 3 easy steps

Step 1

Order instantly today

Click the add to cart button and checkout securely today for a seamless experience with your order in progress.

Step 2

We ship within 24 hours

With just a few clicks, we’ll pack up all your favourite snacks and send them off to arrive within 3-5 working days. You can rest assured that they will be delivered carefully to your destination!

Step 3

Snack guilt free

It is vital that you take care of yourself and your needs. Eat the snacks without feeling guilty,  it’s about time for some self-love!

Enjoy snacking on something that's both healthy and flavorful.


No artificial colours or flavours.

Feel good about indulging in a delicious snack.

Good source of fiber and nutritions

Feel good about giving your body nutritious snacks. Packed with amino acids, iron and magnesium

No gluten or animal products.

You’re doing something good for your body (and the environment).

These snacks are super good for you.

You’re doing something good for your mind and body by eating these snacks.

Govinda Japanese Gems

Get the energy you need to power through your day.

Enjoy a nutritious snack that also happens to be delicious! Oh Lily!’s water lily snacks are packed with protein, magnesium, and iron- all essential nutrients for keeping your body healthy. And because they’re gluten- and sugar-free (savoury), you can indulge guilt-free!

Food Hygiene

Our snacks are made in a 5 star food hygiene environment.

You can trust that our snacks are made with love and care.

snacks for vegetarian

Snack on the go without having to worry about unhealthy options

Enjoy guilt-free snacking with healthy snacks that taste great.

Hundreds of people are already snacking guilt-free

".. keep it up. I like to eat these water lily snacks in between and prefer the sweet variety. But the savoury ones are also delicious. That fits very well into my diet..."
Ines K.
"I am totally in love with the Oh Lilys ❤️ super delicious snack. Lots of taste for a few calories and, above all, free from unnecessary chemicals, flavour enhancers, etc. Simply delicious!"
Sonya M.
"Just received my order sat and ate the dark choc and raspberry OMG delicious 😁😁😁 looking forward to trying the others I cannot recommend enough xxx"
Joy R.

Frequently asked questions

We know how important it is for you to receive your order promptly, so we promise to do our best to get it to your door within 3 – 5 working days. We understand that sometimes things don’t go as planned, but we’ll always do our best to make things right as soon as possible. Thank you for your continued support.

FREE DELIVERY on every order over £20 for UK Mainland delivery.

Standard Delivery Charge £3.00 on orders below £20 for UK Mainland delivery.

All UK Mainland deliveries are via Royal Mail or the delivery service of our choice.

Delivery to other countries will be shown during checkout.

In case of any problem, please email us at [email protected]
We will take care of it immediately.

Naturally gluten and sugar-free
👍 Good source of protein, magnesium, and iron
😃 Low calorie vegan snack
– Feel good about indulging in a sweet or savoury treat.
– Your tummy will thank you for being gentle on it.


All natural ingredients suitable for vegetarians and vegans.

Try a new way of snacking that’s vegan and all natural.

Oh Lily! snacks are handmade with love in London, UK.

85 % of the world’s production of water lily seeds comes from the North of India.

Help support a tradition that is thousands of years old.

Savoury and chocolate
discovery snack box
6 x Oh Lily!

🆕 Try new and exciting flavours.
😋 Healthy, nutritious snacks.
😮 Surprise your taste buds with something new.
🥣 The perfect accompaniment to your porridge.

6 bags – £ 12.00