Healthy Diet and Healthy Weight
Whether you're trying to lose weight, get in shape or just live a healthier life, eating well has lots of benefits. From improving your health to saving you money, there are lots of reasons to eat well.
If you eat too many foods that are high in fat and sugar, and you're not as active as you should be, you're more likely to put on weight.
You can still enjoy the foods you love, by making some small changes and food swaps to help you cut back. Switching from dairy products that are full fat and high in sugar to ones that are low fat and have less sugar can really help
Health Professionals can use the 'Lets talk about weight'
Practical advice and tools to support health and care professionals make brief interventions in weight management for adults
Very Brief Intervention
How important is it for you to eat healthily?
- Empathise that this not always easy to eat the recommended 5 portions of fruit and vegetables per day but we can all cut down on fat, salt and sugar whenever we can.
- Eating healthily and the right amount can help you feel your best, stop you gaining weight and lower your risks of getting some diseases.
- When it comes to watching your weight, it's not just food you need to watch out for as some drinks can also be high in calories.
How would you most like to improve what you eat, if you could?
- If the answer indicates a desire to increase fruit and veg into the diet then you may wish to signpost them to the NHS Choices '5 a day top tips' (in ACT section)
- If the answer indicates a desire for healthy food recipes then you may wish to signpost them to the Change for Life website which has some useful resources in for healthy meals and lunchboxes. (in ACT section)
Do you check the labels on food packaging when you are out shopping to help you make healthier choices?
What types of drinks do you have in a typical day?
- Health Professionals can use the 'Lets talk about weight'
Explain the some food manufactures and supermarkets display nutritional information on packed foods and this can be useful when comparing different food products
- Front-of-pack labels, such as the label in the above image, usually give a quick guide to:
- fat content
- saturated fat content
- sugars content
- salt content
- Some front-of-pack nutrition labels use red, amber and green colour coding
- Colour-coded nutritional information, as shown in the image above, tells you at a glance if the food has high, medium or low amounts of fat, saturated fat, sugars and salt
- red means high
- amber means medium
- green means low
- In short, the more green on the label, the healthier the choice. If you buy a food that has all or mostly green on the label
Explain that the Eatwell guide below shows how much of what you eat overall should come from each food group
A balanced diet contains foods from all the five major food groups. The Eatwell Guide above encourages us to:
- eat at least five portions of a variety of fruit and vegetables every day
- base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
- eat some beans, pulses, fish, eggs, meat and other proteins (including two portions of fish every week, one of which should be oily)
- choose unsaturated oils and spreads and eat in small amounts
- drink 6-8 cups/glasses of fluid a day If consuming foods and drinks high in fat, salt or sugar, have these less often and in small amounts.
Would you consider swapping some high sugar drinks for low sugar alternatives?
- Did you know that swapping one sugary soft drink with water can have huge benefits to your health. One typical can of regular soft drink can have around 7-10 teaspoons of sugar which is around the 39 grams of sugar which itself exceeds the recommended maximum sugar intake for an average adult for a whole day.
- Did you know that tooth decay from high sugary food is the biggest cause of hospital admissions among young children, would you be interested in some information on sugar swaps for food and drink?
- The Public Health England 'One You' Website contains a wealth of information on different food choices and healthy recipes
- Visit the healthy eating page on the 'Change for Life' website which has loads of great information about food and drink swaps for a healthier diet.
- Try the new 'Be Food Smart app'! See how much sugar, sat fat and salt is really inside your food and drink - just by scanning the barcode from your mobile phone, Android and Iphone Apps available.
- Visit the recipes page on 'Change for Life' has a extensive list of recipes for breakfast, lunch, dinner and lunchboxes!
- NHS Choices has a useful list of tips on how to add your 5 a day into your daily meals
Local Support and Contact Details
Change for Life
The Change for Life services runs programme for children and adults which help people to lose weight. The service will work with you to make small and realistic changes. Please be aware that there is a criteria for this service.
The service is delivered at multiple venues across the Borough. The website also has top tips for changes you to make at home.
Tel: 01226 737060
Health Trainer Service
Offers group 12 week healthy weight sessions covering a wide range of weight loss topics, plus weight monitoring and support with weight loss goals.
Health Trainers are also able to advise and support you on a one to one basis around eating a healthy, balanced diet.
Tel: 01274 322666
The Health Improvement Team, Public Health, Bradford Council can signpost you to appropriate services:
Tel: 01274 435387
Calderdale MBC – Better Living Team
Offers group healthy weight sessions of up to 12 weeks, covering a wide range of weight loss topics, plus weight monitoring and support with weight loss goals. Weight loss vouchers are also offered to qualifying individuals, from commercial organisations such as Slimming World.
Tel: (01422) 230230
Your Life Doncaster
This website provides resources for you to look after yourself within your own community; focusing on you keeping well, safe and connected.
For top tips around becoming a healthy weight visit: http://www.doncaster.gov.uk/services/health-wellbeing/healthy-eating-and-weight-management
Weight Watchers- For local groups and timings visit: http://weightwatcherslocal.co.uk/location/town/doncaster/page:2
Slimming world- For local groups and timings visit: http://www.slimmingworld.co.uk/joining-a-group/nearest-group.aspx?pcl=dn3&pcr=2fg
Fit RoversAn 8 week health and wellbeing course for men and women over the age of 18 to help make a positive change to their lifestyle.
Tel: 01302 764663 for further information
East Riding Health Trainer Service
Healthtrainers provide personal support and motivation to adults across the East Riding of Yorkshire who wish to lead a healthier lifestyle.e all have issues in our lives which may affect our health in some way. You may want to get fitter, control your weight, have a healthier diet or quit smoking. You may want to reduce your stress levels or just feel better about yourself.
If you want to become healthier but don’t know where to start, a healthtrainer will be able to help you work out exactly what you want and how to go about it.
Healthtrainers are friendly, understanding and supportive. They will help and encourage you to achieve and maintain a healthier lifestyle.
Tel: 0800 9177752
Live Well - (GP referral only)
Live Well is a free 12 month healthy lifestyle programme that addresses weight management and physical activity for individuals (over 18 years) with a BMI (Body Mass Index) of 45 and over.
The programme aims to provide tailored advice and support to reduce calorie intake, increase sustainable physical activity and reduce sedentary behaviour.
For local opportunities, online tools and self help resources (plus information about the Weightwise service for the very overweight), please click on the link below:
Kirklees Wellness Service: People living healthier, happier lives and feeling more able to look after themselves.
The Wellness Service supports adults 18 years+ on a one to one basis to develop personally tailored health and wellbeing goals. All of services are free of charge. You can Refer to the Wellness Service if you are a healthcare professional who needs to refer someone, or would like to refer yourself.
The Wellness Service can help with:
- Improving mental health and emotional wellbeing
- Achieving a healthy weight
- Managing long term conditions
- Developing self-care approaches
- Wellbeing support for carers
- Increasing social contact and community engagement
- Becoming more physically active
- Smoking cessation
- Reducing drinking
The Service also facilitates group sessions for healthy weight (healthy eating advice and information) and smoking (support to stop smoking). These sessions are for people who need help, support and guidance to lose weight and stop smoking in a safe and supported manner.
For more information please visit https://kirkleeswellnessservice.co.uk/
One You Leeds
One You Leeds supports adults to achieve lifestyle behaviour change to improve health. It particularly focuses on smoking cessation, weight management, cooking skills, healthy eating and physical activity. A range of options are available, including support for self-help, face-to-face healthy living interventions in a range of community venues and one-to-one personal support.
Tel: 0800 169 4219
The Wellbeing Service (North East Lincolnshire Council)
For information on the exciting ways to support you, your friends and family to ‘eat well’ and ‘move more’
Tel: 01472 325500
Healthy Lifestyle Facilitators
A team of friendly and knowledgeable Healthy Lifestyle Facilitators will support groups of people wanting to focus on the following:
Achieving and maintaining a healthy weight
Reducing alcohol use
Being more physically active
Increasing wellbeing, including mental and emotional health
Training around health and wellbeing for those people who are interested in becoming trained as health champions
Signposting to wider local supporting services
Tel: 01724 298212
A FREE healthy lifestyle programme for young people aged 4-16 years old above a healthy weight.
Tel: 07702 275246
North Lincolnshire Healthy Lifestyle Service
Motivational and behavioural support to enable individuals to make positive steps towards increasing physical activity levels and maintaining behavioural changes made.
Motivational and behavioural support to enable individuals to make positive steps towards healthy weight management. Provision of weight management, healthy eating and nutrition sessions.
People can self-refer to this service. The Healthy Lifestyle Service is available for those aged 16yrs+ who live, work or have a GP practice in North Lincolnshire.
Tel: 01724 298212
Walking the way to health
The Walking the Way to Health initiative aims to encourage you to walk in your own community.
Walking the Way to Health currently holds led walks in destinations throughout North Lincolnshire. All led walks are free and most are no longer than three miles each.
All walks are led and supported by at least two trained walk leaders, one with first aid equipment, and are very welcoming to new attendees.
For further details of the time-tabled guided walks please visit:
North Yorkshire Count Council
Health Choices for Children
Help your child to eat well and be active, with healthy meals, tips from Change4Life, and information on our free Healthy Choices weight programme.
Get Healthy Rotherham
The new Integrated Lifestyle Service “Get Healthy Rotherham” can support residents of Rotherham to stop smoking, undertake an NHS Health Check, reach and maintain a healthy weight or effectively change their lifestyle to be more healthy.
The service is free and can be accessed via
Tel: 01709 718720
Sheffield Health Trainers
Free, confidential 1-2-1 support for a healthy lifestyle, coping with chronic pain and living with a long term health condition. Help to eat healthy, lose weight, start exercising and reduce drinking alcohol. Over 6-7 weeks you’ll develop a Personal Health Plan to help you achieve your new health goals.
Website: community health trainers programme
Burngreave/Firvale: (0114) 213 2591.
Sharrow/Broomhall: (0114) 250 0222
Darnall/Tinsley: (0114) 249 6315
Manor/Castle/Arbourhorne/Norfolk Park/Wybourne/Woodthorpe: (0114) 252 1082
Upperthorpe/Netherthorpe/Langsett: (0114) 270 2040
Winn Gardens: (0114) 270 2040
Firth Park/Brushes/Stubbin: (0114) 244 0401
Parson Cross/Southey: (0114) 213 4074
Gleadless Area: (0114) 239 4466
Woodhouse/Westfield/Hackenthorpe: (0114) 269 0222
High Green: (0114) 213 3407
City Centre: (0114) 250 0222
Sheffield Why Weight Service
Free support to lose weight and maintain your weight loss. 12 week courses called ‘Fit Fans’ and ‘Your Shape’.
Tel: (0114) 321 1235
Community Resources: Sheffield Directory – Health and Wellbeing
Community Resources: Sheffield Directory – Healthy Eating
Community Resources: Sheffield Directory – Manage Your Weight
Wakefield City Council
Wakefield healthy weight information: http://www.wakefield.gov.uk/sport-and-leisure/active-wakefield/aspire-health-referral
Wakefield Nutrition information: http://www.wakefield.gov.uk/health-care-and-advice/public-health/nutrition
Sports & Health improvement Team
Tel: 01924 306765 / 01924 307811
CYC Health Trainers
CYC Health Trainers provides an integrated Health and Wellbeing Service for residents of York City Council
Tel: 01904 553377