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Healthy eating

8 tips for eating well

  1. base your meals on starchy carbohydrates, choose wholegrain high fibre varieties where possible
  2. eat at least five portions of a variety of fruit and vegetables every day
  3. aim for at least two portions of sustainably sourced fish a week, one of which should be oily
  4. cut down on saturated fat and sugar
  5. eat less than 6 grams (around 1 teaspoon) of salt each day
  6. get active and maintain a healthy weight
  7. keep hydrated and aim for six to eight glasses of fluid each day
  8. don't skip breakfast

The Eatwell Guide shows the proportions in which different groups of foods are needed in order to have a well-balanced and healthy diet, for more information visit Assets Publishing Service - Eatwell Guide (opens in a new window).

Develop and maintain healthy eating habits

Developing and maintaining healthy eating habits helps avoid weight gain and supports weight loss and weight loss maintenance, here are some healthy eating habits to consider:

  • eat breakfast
  • plan your meals in advance
  • don’t food shop when you are hungry
  • choose nutritional snacks of up to 100 calories
  • where possible, eat meals slowly with others, sitting at a table
  • use smaller plates with a patterned rim
  • recognise and respond to your feeling of fullness 
  • avoid finishing off your children’s unfinished food
  • avoid grazing during the day

100 calorie snacks

100 calorie fruit and vegetable examples include:

  • 1 apple
  • 1 banana
  • 3 carrots

More information on 100 calories from the NHS

Surprising 100 calorie snacks from the NHS (opens in a new window)

What does 100 calories look like form the NHS (opens in a new window) - Find out what 100 calories looks like with this selection of everyday food