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Building balanced meals for healthy weight loss The NHS Eatwell Guide recommends a balanced diet that includes: at least 5 portions of fruit and vegetables every day high-fibre starchy carbohydrates like potatoes, wholegrain bread, and brown rice protein-rich foods such as beans, legumes, fish, eggs, and meat small amounts of unsaturated fats some dairy or dairy alternatives like soy milk plenty of fluids (around 6 to 8 cups, or 2 litres) every day Aim to include a variety of these food groups across your meals each day so your bodys nutritional needs are met