Small changes for better health and wellbeing
You don't need to change everything at once. Start with what feels possible for you and make changes at a pace that works with your life.
There's no one way to eat well or be active. What works for one person may not work for another. Your health, culture, budget, family life, food preferences and daily routine can all affect what feels right for you.
Eating well
Eating well means having a range of foods that give your body the energy and nutrients it needs. Healthy eating can look different for everyone.
Try to:
- eat balanced meals spaced every 3 to 5 hours
- include at least 5 portions of fruit and vegetables each day
- choose higher-fibre foods, such as wholegrain bread, brown rice, wholewheat pasta or potatoes with their skins on
- include a source of protein, such as beans, lentils, eggs, fish, lean meat (chicken, turkey) or other alternatives
- drink enough fluids throughout the day and choose water or low-sugar drinks when you can
- manage your portion sizes and, as a starting point, aim to fill half your plate with vegetables or salad at meals
- use food labels to compare products and look for more green and amber labels and fewer red labels
You do not need to get it right every day. Eating well is about balance over time. If making changes feels difficult, start with one small change that feels manageable. Every step counts.
Tools to help you plan
Planning ahead can make healthy choices easier. These tools can help you think about meals, shopping and everyday eating habits.
- Download the food planner
- Download the shopping list
- Download the food diary
Further information and resources on healthy eating
For adults
Use these trusted resources for more information about healthy eating, weight management and recipes.
- NHS: 8 tips for healthy eating – Simple advice to help you make healthier food choices.
- British Heart Foundation recipe finder – Search for healthier meal ideas and recipes.
- British Nutrition Foundation portion sizes – A practical guide to portion sizes for different foods, helping you understand what a balanced portion looks like for adults and children.
- Diabetes UK eating with diabetes – Evidence-based advice on healthy eating, meal planning and food choices to support your health and help manage diabetes.
For children and families
These resources give parents, carers, children and young people advice about healthy eating, activity and healthy habits.
- NHS: Advice for parents of healthy weight children – Advice for parents and carers about supporting children to develop healthy habits.
- NHS: Easy ways to eat well and move more – Food facts, healthier swaps and practical ideas for families.
- Health for Kids – Health information for primary school children and their parents or carers.
- British Dietetic Association: healthy eating for children – Information about balanced eating for children as they grow.
- Teen Health – Health and wellbeing information for young people in Leicestershire and Rutland
For pregnancy
Use these NHS and Healthy Start resources for trusted information before and during pregnancy.
- NHS Pregnancy – information to support you through pregnancy, birth and preparing for life with your baby.
- Healthy Start – Find out if you can get help to buy healthy food, milk and vitamins.