Healthy Eating

Maintaining a healthy, balanced diet divided by the five main food groups most days will health us to stay healthy. On average men should have around 2,500 calories a day and women should have around 2,000. Click here for the interactive Eatwell guide.

Food tip one

Fruit and vegetables are part of a healthy, balanced diet and can help us stay healthy. It's important that we eat enough of them. Evidence shows there are significant health benefits to getting at least five 80g portions of a variety of fruit and vegetables every day. That's five portions of fruit and veg in total, not five portions of each. The 5 A DAY campaign is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some cancers.

Food tip two

Eat fish regularly- especially oily fish (salmon, sardines, herring etc). Fish oils are very good for your heart. Try not to eat red meat too often: chicken is healthier.

Food tip three

Eating wholegrain foods (e.g wholemeal bread, wholegrain cereals, rice and pasta) four times a week reduces your risk of cancer by over a third.

If you are overweight, try to lose some of it

There are multiple health benefits and you will feel good for it. Crash diets don't work, because you lose a large amount of weight quickly and most people will put it all back on again. Aim for a sensible reduction in the number of calories you eat, combine this with exercise and you will lose weight gradually and keep it off.

Click here for more information on losing weight.


The following leaflet on how to stay well in your body and mind is a great first start! Download it and start adding your ticks today!