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How to eat well

Most of us don’t eat enough fruit and veg… but it can be easy to introduce more healthy foods into our daily lives to help you and your family eat well.

Eating a healthy, balanced diet is an important part of maintaining good health. And it can help you feel your best! Get some tips from Change 4 Life.

You can find out what counts as a portion on the NHS website.

The Eatwell guide helps us see what food items should make up a healthy diet.

fruit and veg

Fruit and veg

Fruit and veg should make up over a third of the food we eat each day. Aim for at least five portions of fruit and veg each day. They can be fresh, frozen, tinned, dried or juiced.

Find out more about what fruit and veg counts.

Fruit and veg are a great source of vitamins, minerals and fibre.






starchy foods

Starchy foods

Starchy foods like pasta and bread should make up another third of your diet. High fibre, wholegrain varieties such as wholewheat pasta, brown rice are healthier than eating white bread and pasta.

Starchy foods are a good source of energy. They help your body to work hard throughout the day.








Dairy is a great source of protein and vitamins, and they’re also an important source of calcium. Calcium helps keeps our bones strong so it’s really important to have some dairy every day.

Dairy alternatives (such as soya) will have vitamins added. This way they still contribute to a healthy diet.






beans pulses meat

Beans, pulses and meat

Beans, pulses, fish, meat and eggs all help make up a balanced diet. Pulses such as beans and lentils are good alternatives to meat as they are lower in fat, and high in fibre and protein.

Lean meats such as turkey and chicken are better for you than processed meat like sausages and bacon.

These foods are a good source of protein, vitamins and minerals.




You can download your own version of the Eatwell plate here.

The key to a healthy diet is to eat the right amount of each of the above food types, and balance the energy you consume. If you eat too much – you will put on weight; if you eat too little – you’ll lose weight.

It is recommended that men have 2,500 calories a day, and women should have 2,000 calories a day.

If you’re still not sure how much to eat, check out this handy guide from the British Heart Foundation:

What are calories?

The amount of energy in an item of food or drink is measured in calories.

Our bodies use energy to keep us alive; everything we do requires energy. From breathing to walking around, our bodies transfer the energy we get from eating into making our bodies work.

You can find out all about calories on the national NHS Livewell site.


Still need help?

Send an enquiry to our friendly Healthy Sandwell team.

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