Eating is about much more than simply how much we eat. What we eat is just as important as the amount. A balanced diet gives our bodies the nutrients we need to grow, repair themselves, stay healthy, and provide us with energy.
People can eat:
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Too much food.
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Too little food.
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Foods that are low in nutrients.
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A balanced diet that includes a variety of healthy foods.
The NHS Eatwell Guide recommends eating a balance of:
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Plenty of fruit and vegetables (at least five portions a day).
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Wholegrain or high-fibre starchy foods such as wholemeal bread, rice, pasta, or potatoes.
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Beans, pulses, fish, eggs, lean meat, and other protein foods.
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Dairy foods or dairy alternatives.
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Small amounts of unsaturated oils and spreads.
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Plenty of water to stay hydrated.
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Foods high in sugar, salt, and saturated fat should be eaten less often.
Exercise Matters Too
Healthy living is not only about food. Physical activity is important for our physical and mental wellbeing.
Adults are generally encouraged to:
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Be active every day.
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Aim for at least 150 minutes of moderate activity each week, such as brisk walking or cycling, or 75 minutes of vigorous activity, such as running.
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Do activities that strengthen muscles on at least 2 days each week.
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Reduce long periods of sitting whenever possible.
Not everyone can do the same amount of exercise. Age, disability, illness, fitness level, pregnancy, and other health conditions all affect what is suitable. Even small amounts of movement can improve health.
Everyone Is Different
There is no "one size fits all" approach.
People's eating and exercise habits may be influenced by:
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Physical health conditions.
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Mental health conditions such as anxiety or depression.
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Disabilities.
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Medication side effects.
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Stress.
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Busy work or family lives.
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Financial pressures.
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Lack of time.
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Culture and traditions.
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Habits learned during childhood.
Rather than judging ourselves or others, it is more helpful to understand these factors and make realistic changes where possible.
Looking After Yourself and Others
Looking after ourselves also helps us look after the people around us. Parents and carers often influence the eating and activity habits of their children by the example they set.
Healthy habits do not have to be perfect. Small changes can make a big difference over time, such as:
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Walking instead of driving short distances.
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Eating one extra portion of vegetables each day.
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Drinking more water.
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Cooking more meals at home.
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Spending time outdoors with family.
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Taking regular breaks from sitting.
The aim is not perfection but building healthy habits that can be maintained throughout life.
Healthy Eating, Exercise and Looking After Ourselves
Health Is About More Than Weight
Many people think being healthy is only about how much they weigh. However, health is much more than a number on the scales.
Being healthy means looking after both our bodies and our minds. This includes eating a balanced diet, drinking enough water, getting regular physical activity, sleeping well, and taking care of our mental wellbeing.
Everyone is different. What is right for one person may not be right for another.
Why Healthy Eating Matters
Food gives our bodies the energy and nutrients we need to live, grow, repair ourselves, and stay healthy.
Some people may:
Eat too much.
Eat too little.
Skip meals.
Eat mostly foods that are high in sugar, salt, or unhealthy fats.
Have difficulty eating because of illness or disability.
Need support to prepare meals or shop for food.
Healthy eating is not about being perfect. It is about making balanced choices most of the time.
Why Exercise Matters
Physical activity helps keep our bodies and minds healthy.
Regular exercise can:
Keep our heart healthy.
Strengthen muscles and bones.
Improve balance and coordination.
Help maintain a healthy weight.
Improve mood.
Reduce stress and anxiety.
Improve sleep.
Lower the risk of many illnesses.
Exercise does not have to mean going to a gym. Walking, gardening, swimming, dancing, household chores, and playing with children can all count as physical activity.
Some people may need adapted or gentle forms of exercise because of disability, illness, injury, or older age. Every little bit of movement can help.
Everyone's Situation Is Different
There are many reasons why someone may find it difficult to eat well or stay active.
These may include:
Physical disabilities.
Learning disabilities.
Autism.
Mental health conditions.
Long-term illnesses.
Diabetes.
Heart disease.
Arthritis.
Chronic pain.
Side effects of medication.
Fatigue.
Financial difficulties.
Busy family or work commitments.
Limited access to healthy food or safe places to exercise.
These challenges are real. They should be understood with kindness rather than judged.
Supporting People with Health Conditions
Some people need extra help to stay healthy.
For example:
Diabetes
People with diabetes may need support to manage blood sugar levels through healthy eating, physical activity, medication, and regular health checks.
Learning Disabilities
Some people may need information in Easy Read, support with shopping, cooking, understanding food labels, or planning healthy meals.
Autism
Some autistic people may have sensory sensitivities that make certain foods difficult to eat. Support should respect these preferences while helping people maintain a balanced diet.
Older Adults
Older people may need help with shopping, cooking, eating enough, staying active, and preventing dehydration.
Mental Health Conditions
Depression, anxiety, eating disorders, and other mental health conditions can affect appetite, motivation, and energy levels. Compassionate support can make a significant difference.
Looking After Our Families
Healthy habits begin at home.
Parents, carers, grandparents, and other family members can encourage healthy lifestyles by:
Eating meals together.
Offering a variety of healthy foods.
Encouraging outdoor play and physical activity.
Limiting long periods of sitting.
Being good role models.
Children often learn by watching the adults around them.
Small Changes Make a Big Difference
Healthy living does not happen overnight.
Simple changes can improve health over time, such as:
Drinking more water.
Eating more fruit and vegetables.
Walking a little more each day.
Reducing sugary drinks.
Getting enough sleep.
Asking for help when it is needed.
Every positive step counts.
A Kind and Understanding Approach
Good health is not about being perfect or looking a certain way.
Everyone has different abilities, health conditions, lifestyles, and challenges. Some people need more support than others to stay healthy.
Rather than judging ourselves or other people, we should encourage one another, celebrate small achievements, and make healthy choices that are realistic for our own lives.
Health is about caring for ourselves and supporting those around us with kindness, understanding, and respect.
