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Healthy Eating

5 A DAY

The Government recommends an intake of at least five portions of fruit or vegetables per person per day to help reduce the risk of some cancers, heart disease and many other chronic conditions.

Getting your 5 A DAY is easy. There are plenty of ways to add more fruit and vegetables to your daily meals. Here are some ideas to get you started.  Whether you're cooking for a family or eating on the run, our tips and recipes can help you get your 5 A DAY

5 A DAY portion sizes (link to NHS Choices website)

The Eat Well Guide is a tool used to define government recommendations on eating healthily and achieving a balanced diet. The New Eat Well Guide (2016) says a healthy diet should now include more fruit, vegetables and starchy carbohydrates, and fewer sugary foods and drinks.

Eight tips for healthy eating:

Food gives you energy. So, try to have regular hot meals and drinks throughout the day.

  1. Base your meals on starchy foods. These should make up around one third of the foods you eat, and include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties as they contain more fibre and can help you feel full.
  2. Eat lots of fruit and vegetables. Eat at least five portions of different fruit and vegetables a day. A 150ml glass of unsweetened 100% fruit juice can count as one portion, and vegetables cooked into dishes also count. 
  3. Eat more fish. Aim for at least two portions a week, including at least one portion of oily fish. Choose fresh, frozen or canned. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards.
  4. Cut down on saturated fat and sugar. Saturated fat is found in foods such as hard cheeses, cakes, biscuits, sausages, cream, butter, lard and pies. Choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados. Cut down on sugary drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries.
  5. Eat less salt. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Adults and children over 11 years should eat no more than 6g of salt a day. Read more...
  6. Get active and be a healthy weight. Being overweight or obese can lead to health conditions. Being underweight could also affect your health. If you’re trying to lose weight, aim to eat less and be more active. Physical activity can help maintain weight loss or be a healthy weight.
  7. Don’t get thirsty. We need to drink about 1.6 – 2 litres every day to stop us getting dehydrated. All non-alcoholic drinks count. Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and also bad for teeth.
  8. Don’t skip breakfast. Research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

 

Healthy eating self-assessment

Do you really know what eating healthily means? Find out how much you know about nutrition and making healthier choices.

content provided by NHS Choices

Useful links

Nutritionist Resource - Healthy eating

Please note that all links open in a new window.

Change4Life

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It’s surprising how much sugar builds up in your family’s diet. At breakfast time… in drinks… in after school snacks and, of course, puddings.

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We're all having too much sugar

Our kids might seem fine on the outside, but too much sugar can cause tooth decay and lead to the build up of harmful fat on the inside that we can't see. This fat around their vital organs can cause serious disease in the future, like:

• Weight gain
• Type 2 diabetes
• Heart disease
• Some cancers

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Advice for parents

Sugar and salt is added to nearly all processed products.  Three-quarters of the salt and sugar we eat is already in the food, the rest is what we add to cooking or shake on our meals.  Children aged 7 to 10 years need less than 5g of salt a day (around 1 teaspoon).

Juice drink 
23g sugar (5 teaspoons)


Cereal bars 
8g sugar (1.5 teaspoons)

Fromage frais 
12.4g sugar (2 teaspoons)


Childhood Obesity Awareness Week

 

• 19.1% of children in Year 6 (aged 10-11) were obese and a further 14.4% were overweight.
• Of children in Reception (aged 4-5), 9.8% were obese and another 13.1% were overweight.

This means a third of 10-11 year olds and over a fifth of 4-5 year olds were overweight or obese.

Building a Healthier Future...
with 8 simple top tips

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