Advice and tips on good nutrition

Great advice and tips on eating well to have a healthy, balanced diet

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Support to lose weight with Better Health

Nearly two thirds (63%) of adults in the UK are overweight or living with obesity. Gaining weight is often a gradual process that takes place over a number of years and modern life doesn’t always make it easy. But this extra weight causes pressure to build up around vital organs, making it harder for the body to fight against diseases like cancer, heart disease and now COVID-19.

For help and support to lose weight contact us or visit the NHS Better Health website

Find out some top tips and advice on eating healthy and making the most of your food during the COVID-19 crisis. All of the links below are written by a nutritionist or dietitian:

Advice on coping during the COVID-19 crisis

Dispelling myths around immune boosting foods

Tips on freezing food

Planning meals

Getting the most out of food

Healthier snacks

Healthy eating on a budget

For more information on a healthy and balanced diet visit the British Nutrition Foundation and British Dietetic Association websites.

The information below gives an overview of recommended portion sizes


These form part of a balanced diet and are a good source of calcium, which keeps bones healthy.

Try to choose lower fat/sugar versions.

Examples include:

  • Milk
  • Cheese
  • Yoghurt
  • Dairy alternatives – opt for unsweetened calcium fortified versions

Dairy portion sizing


Fats are an important part of our diet, but eating too much fat can be unhealthy.  Consuming high amounts of saturated fats can increase cholesterol in the blood which puts us more at risk from developing heart disease.

Examples include:

Saturated fats:

  • Butter
  • Ghee
  • Coconut oil
  • Fat on red meat/chicken

Unsaturated fats:

  • Rapeseed oil
  • Sunflower oil
  • Avocado
  • Nuts & seeds

Fat portion sizing

Fruit and vegetables

Fruit and vegetables give us a range of vitamins and minerals including fibre, that is why it is beneficial to eat a variety of them.

These include:

  • Fresh / frozen / dried / tinned vegetables and fruit – opt for those in natural juice or water with no added sugar or salt
  • Fruit juice – up to 150ml a day
  • Aim for at least 5 fruit and veg a day
  • Dried fruit can lead to tooth decay therefore limit to meal times instead of a snack

Fruit and vegetable portion sizing


Protein is needed for growth and repair. When eating poultry and meat opt for lean varieties. It is recommended we eat two portions of fish per week one of which should be an oily fish e.g. salmon.

Examples include:

  • Poultry
  • Meat
  • Fish
  • Eggs
  • Pulses
  • Soya
  • Tofu
  • Quorn mince
  • Plain nuts

Protein portion sizing

Starchy foods and carbohydrates

Starchy carbohydrates are a good source of energy, try to opt for wholegrain varieties as they contain more fibre and nutrients.

Examples include:

  • Chappati
  • Polenta
  • Rice
  • Bread
  • Cereal
  • Yam
  • Pasta
  • Potatoes
  • Couscous
  • Plantain

Alternative grains e.g.

  • Spelt
  • Pearl barley
  • Bulger wheat
  • Millet

Carbohydrate portion sizing

Portion Sense

Fruits - Handful of Grapes
Fist size - Baked potato
Palm size fish

Further support

If you feel you need more support with losing weight try contacting the following organisations:

Weight Watchers

Slimming World