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8 Steps to Wellbeing Hydration and nutrition

Eating a healthy, balanced diet may reduce your risk of dementia, as well as other conditions including cancer, type 2 diabetes, obesity, stroke and heart disease. 

Eating enough food, particularly protein, helps maintain muscle strength, mobility and balance. Include protein-rich foods such as meat, fish, eggs, beans, lentils, dairy products or plant-based alternatives every day. Try eating little and often if your appetite is poor. Calcium and vitamin D help keep bones healthy and may reduce the risk of fractures if you fall. Aim for either 2-3 portions a day of dairy foods, or plant-based milk and dairy alternatives with added calcium and vitamins. Try to ensure you get enough vitamin D through safe sunlight exposure or supplements, if recommended. 

The Eatwell Guide shows what food groups make up a balanced diet and roughly how much of each is needed to stay healthy.

Eatwell Guide chart divided into five food groups. Largest sections are fruit and vegetables, and potatoes, bread, rice, pasta and starchy carbs. Smaller sections for proteins, dairy and alternatives. Oils and spreads should be used in small amounts. Foods and drinks high in fat, salt and sugar are shown outside the main plate with guidance to eat them less often and in small amounts. Aim for 6 - 8 drinks a day, limit fruit juice/smoothies to 150ml a day. Check labels for fat, saturated fat, sugar and salt.

Eatwell Guide

Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.

Fruit and vegetables

Eat at least 5 portions of a variety of fruit and vegetables every day.

Examples shown include:

  • Cabbage
  • Broccoli
  • Cauliflower
  • Tomatoes
  • Chopped tomatoes
  • Cucumber
  • Carrots
  • Peppers
  • Onion
  • Spring onions
  • Bananas
  • Apples
  • Pears
  • Strawberries
  • Grapes
  • Satsumas
  • Frozen peas
  • Raisins
  • Sweetcorn
  • Aubergine

Potatoes, bread, rice, pasta and other starchy carbohydrates

Choose wholegrain or higher fibre versions with less added fat, salt and sugar.

Examples shown include:

  • Potatoes
  • Bread
  • Toast
  • Wholegrain cereal
  • Porridge
  • Cous cous
  • Wholewheat pasta
  • Spaghetti
  • Rice
  • Bagels
  • Crispbreads

Beans, pulses, fish, eggs, meat and other proteins

Eat more beans and pulses, 2 portions of sustainably sourced fish per week, one of which is oily. Eat less red and processed meat.

Examples shown include:

  • Lentils
  • Beans lower in salt and sugar
  • Plain nuts
  • Chickpeas
  • Tuna
  • Oily fish
  • Eggs
  • Lean mince
  • Chicken
  • Salmon

Dairy and alternatives

Choose lower fat and lower sugar options.

Examples shown include:

  • Semi-skimmed milk
  • Soya drink
  • Low fat yoghurt
  • Low fat soft cheese

Oil and spreads

Choose unsaturated oils and use in small amounts.

Examples shown include:

  • Vegetable oil
  • Lower fat spread

Foods high in fat, salt and sugar

Eat less often and in small amounts.

Examples shown include:

  • Sauce
  • Biscuits
  • Sweets
  • Crisps
  • Cupcakes
  • Ice cream
  • Chocolate

Drinks

Water, lower fat milk, sugar-free drinks including tea and coffee all count.

Aim for:

6 to 8 drinks a day

Limit fruit juice and/or smoothies to a total of 150ml a day.

Check the label on packaged foods

Choose foods lower in:

  • Fat
  • Saturates
  • Sugars
  • Salt

Example label shown:

  • Energy: 1046kJ / 250kcal
  • Fat: 3.0g (Low)
  • Saturates: 1.3g (Low)
  • Sugars: 34g (High)
  • Salt: 0.9g (Medium)

Each serving (150g) contains:

  • 13% of an adult's reference intake for energy
  • 4% for fat
  • 7% for saturates
  • 38% for sugars
  • 15% for salt

Typical values (as sold) per 100g: 697kJ / 167kcal.

Reference intake

Per day:

  • 2,000 kcal for women
  • 2,500 kcal for men

All food and all drinks count towards your daily intake.

Why nutrition matters for Dementia 

Eating a healthy diet, as shown above, can help to reduce your risk of dementia in several ways:

  • Reduces inflammation: Chronic inflammation can contributoe to cognitive decline and dementia 
  • Supports blood vessel health: Healthy vessels keep the brain supplied with oxygen and nutrients. 
  • Maintains healthy weight and metabolism: Obesity, diabetes, and high cholesterol increase dementia risk. 

Why hydration matters for the brain 

  • Maintains cognitive function: Even mild dehydration can cause confusion, memory lapses, and reduced attention. 
  • Supports blood flow: Proper hydration ensures oxygen and nutrients reach the brain efficiently. 
  • Regulates mood and energy: Dehydration can increase fatigue, irritability, and stress—all factors that affect brain health. 

Practical tips for staying hydrated 

  • Drink water regularly: Aim for 6–8 cups (1.5–2 litres) per day, more if active or in hot weather. 
  • Monitor urine colour: Pale yellow indicates adequate hydration. 
  • Limit dehydrating drinks: Excessive coffee, alcohol, and sugary beverages can increase dehydration risk