May 2017 : Healthy Eating

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.

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.  Due to the high calorie content of alcohol it can also lead to obesity.

Healthy drinking doesn’t mean no drinking.  It just means that we have to stay under 14 units a week.  That’s 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. 

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:

5,4,3,2,1 recipe booklet

Download our 5,4,3,2,1 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

Helps people 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.