Healthy Eating

Find an easier way to get your 5 a day!

In principle, most of us know how important it is to get our 5 a day, but the reality is that it’s difficult to change the habits of a lifetime. If you aren’t a gourmet chef, the idea of cooking meals from scratch can be pretty intimidating at first, but with a bit of help and practice, you could be making healthy, home-made food that will improve the health of you and your family.

Portion Size

Portion size is an important part of eating healthily, as it is all too easy to put too much onto your plate to begin with. You may be making healthy choices, but eating too much of a good thing can still increase your waistline. How you pile your plate is a difficult thing to change at first, but over time and once you are used to it you will see the benefit! One of the problems with portion size is knowing where to begin. So to get you started, why not try following these healthy portion size tips, courtesy of the British Heart Foundation website.

You can even purchase healthy portion plates online to guide you – although this is not a necessity!

TOP TIP: Slow Down! Make time for meals, take smaller bites and chew your food properly. Try putting your knife and fork down between bites and drink more water during meal times, you will find that you eat less and feel fuller for longer.

Eat Well Plate

Use this helpful tool to help you think about how much of each food group you are eating in a day, try writing down everything you eat and drink in a 24 hour period and seeing how it looks against the recommended proportions.
Use the Eat Well Plate to see what you need to eat more of less of!

TOP TIP: Print a copy of the Eat Well Plate and stick it on your fridge, that way you will see it every time you reach for a snack!

Meal Ideas

Get creative with healthy meal ideas for the whole family using the Meal Mixer tool, courtesy of Change for Life. This handy guide helps you create meal plans that are not only low in calories but easy to make, get the kids involved in choosing food they would like to eat to get the whole family eating healthily.

Local cooking courses are another great way to learn more about what you eat and make changes for life, have a look online and see what is on offer near you!

TOP TIP: 100 small changes will make a big difference, try using some of the upcoming Smart Swaps ideas at Change for Life to find out more!

NHS Diet Advice

If you would prefer something more structured to begin with, why not give the NHS 12 Week Plan a try? With helpful tips, a weekly food diary and plenty of online support it is easy to see why so many people are giving it a try. You can download each week of the plan at the bottom of this page, or visit NHS Choices website to learn about the plan and download all the things you need to get started!

If you are unsure about the plan, try reading Andy’s Story and you might just change your mind…

NHS Weight Loss Plan, developed in association with The British Diabetic Association:

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12