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Healthy weight and eating well

Being a healthy weight can help us all live longer, healthier lives, while supporting our mental health too.

There are lots of reasons why people want to be at a healthy weight, including feeling like clothes fit better, sleeping better, having more energy, keeping up with the kids or grandkids, or going for bigger fitness goals like doing a long-distance running event.

There are lots of things we can do to help us be a healthy weight, but it's important to remember not everything is within our control, so nobody should feel guilty about their weight and everyone should feel like they can ask for help without being judged.

Check your weight

Checking to see if you are a healthy weight is easy! Use the NHS: BMI healthy weight calculator to help you to check your BMI, which is a measure of your body fat based on your height and your weight.

NHS Healthy weight can provide advice if you think you or your child are overweight/underweight.

NHS: Lose weight offers a range of advice on how to lose weight including the 12-week NHS Weight Loss Plan.

Eat differently

There are some simple things you can do to eat more healthily. Try to:

  • Eat something from each of the following food groups every day:
    • fruit
    • vegetables
    • wholegrains
    • legumes (beans, pulses, chickpeas, peas)
    • nuts (unsalted) and seeds
  • Have at least three vegetables and two fruits per day, more if you can.
  • Eat different coloured fruit and vegetables - think of it like a rainbow!
  • Eat more fibre by swapping to wholemeal or brown rice, pasta, bread and wraps.
  • Encourage children to taste lots of different types of vegetables as soon as they start on solid food.
  • Eat less food that's high in fat, sugar and salt - check the recommended levels on NHS Food labels.
  • Drink plenty of water, herbal teas and milk or a milk alternative.
  • Drink less alcohol as this tends to be high in calories and sugar.

NHS: Eat Well has a range of advice on how to eat well and spend less, with a range of easy meal recipes.

Move more

Being more active will help you to be a healthy weight. Check out our tips and information on our Easy ways to move more page.

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