Tips for healthy eating

Use small plates

to help reduce portion sizes.

Have set mealtimes and focus on eating without distractions

helps to reduce the amount eaten. Try to avoid eating between meals; if you must have a snack, make it a healthy one e.g. whole fruit.

Eat nothing from evening meal to breakfast

gives digestion a natural rest and reduces the amount eaten. Remember to keep drinking water to stay hydrated.

Use herbs and spices to flavour food

helps to give food extra zest and reduce salt intake.

Eat good quality protein

helps make you
feel fuller for longer e.g. lean red meat, poultry, fish, eggs, low-fat dairy (such as milk and cheese), legumes, pulses, nuts and cereals. Protein recommendations in the diet can be met with small amounts of good quality proteins, so need not be expensive.

Use oils that have health benefits

both olive and rapeseed oils have health benefits and are good for cooking with. Rapeseed oil contains omega-3 and, in the UK, is usually the oil used for cheaper, generic, vegetable oil (check the label).

Plan meals

helps to ensure you buy healthy food and stick to a budget.

Buy seasonal fruit and veg

tends to be fresher, more nutrient dense and cheaper.

Limit junk foo

tends to be nutritionally poor, energy high and full of fat and sugar.

Buy supermarket own brands

tend to be cheaper and just as nutritious.

Grow your own fruit and veg

tends to taste better, is cheaper than shop bought, keeps you physically active and boosts mental well-being.

Cook from scratch

you know exactly what you are eating, tends to be cheaper, can be fun, mentally rewarding and tasty!

FoodSwitch UK

FoodSwitch UK is a free app which allows you to scan food and drink barcodes to immediately see whether they are high, medium or low in total fat, saturated fat, sugars and salt. FoodSwitch UK also looks for similar, but healthier, alternative products; this provides an easy means of making healthier food choices. Find out more.