May 2017 : Eating healthily

Eat well

A well-balanced diet is the most important factor for your health. It provides the right vitamins, minerals and nutrients to keep the body and mind strong and healthy.  Maintaining a healthy body weight is also important for avoiding serious illness.

Our health portal has a range of information, advice and links to local, national and online resources for eating healthily.

Here are six key tips to remember: 

1. Base your meals on starchy foods like pasta, rice or potatoes

2. Eat lots of fruit and veg.  At least five portions a day

3  Eat enough protein. Beans and lentils are good sources

4..Eat less sugar – no more than 30g a day for adults (less for those aged under 11)

5. Eat less salt – no more than 6g a day for adults (less for those aged under 11)

6. Don't skip breakfast. Research shows that eating a healthy breakfast can help people to control their weight.

For child guidelines visit the NHS Choices good food guide

Drink well

In our busy lives staying hydrated isn’t always at the forefront of our minds. Water makes up two thirds of our bodies so it’s vital that we take in more than our bodies lose on a daily basis. Headaches, dizziness, urinary tract infections (UTIs), low blood pressure and falls are just some of the health problems that can be prevented simply by drinking enough water.

  • Keep a water bottle with you each day, if you don’t like water then you could try adding a slice of lemon or lime for taste Many fruits and salad vegetables contain water (for example apple, citrus fruits and watermelon)
  • Drink more in hot weather or when doing physical activity
  • Make and freeze drinks into ice lollies.










Too much alcohol can lead to a range of conditions such as liver problems, heart disease and even mental health conditions.  Many people don't know that alcohol also contains a lot of calories - see our article on Calorie Confusion and how to calculate calories in alcohol using the resources on our health portal.

Healthy drinking doesn’t mean no drinking.  It just means that we have to stay under 14 units a week.  That’s roughly six glasses of wine, six pints of beer or seven double shots of spirits.  It’s also important to have a few alcohol-free days each week. To find out more about calculating units, check out the resources on our health portal.

Of course, some the most awful effects of alcohol come when people drink and drive.  The alcohol limits for driving are so low that it really isn’t worth risking having any alcohol if you are going to drive.  It’s also important not to drink too much if you are driving the next day.

Sources of support

Slimming on referral programme

You might be eligible for a free 12 week community weight management programme. For further information please contact Bracknell Forest Public Health Team on:

54321 recipe booklet

Download our 54321 simple guide to eating a healthy diet here or request a free copy by calling 01344 351493.

Change4Life sugar swaps

Provides great tips and recipes to help your family be on the lookout for lurking sugar; just visit the Change4Life website

New Hope

Provides advice, information and support to recover from drug or alcohol addiction. 

Call 01344 312360 or visit the team at New Hope, Units 16/17, Market Street, Bracknell, RG12 1JG.


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