Nutrition and healthy eating

Why is it important?

Being overweight can seriously affect a person's health and may result in the following conditions and diseases:

• Type 2 diabetes
• High blood pressure
• Cardiovascular disease
• Cancers
• Osteoarthritis, gallstones, pregnancy complications sleeping problems and changes in liver function
• Decreased life expectancy.

What is a healthy size?

In general healthy waist measurements for an average adult are as follows:

• Male: Less than 37 inches (94 cm). 
  Even at a healthy weight (BMI 18.5 - 25 kg/m2) a waist circumference of 40 inches (102 cm) or more indicates an increased risk.
• Female: Less than 32 inches (80 cm). 
  Even at a healthy weight (BMI 18.5 - 25 kg/m2) a waist circumference of 35 inches (88 cm) or more indicates an increased risk.

What can you do?

• Eat a balanced diet.
• Eat at least five portions of fruit and vegetables a day.
• Check for fat and sugar content on food labels.
• Choose lean cuts of meat, trim off the fat.
• Boil, steam, grill or poach rather than fry and roast.
• Stick to three meals at the same time each day.
• Choose low sugar food and drink.
• Cut down on alcohol.

5 a day meal planner - Create a weekly 5 A DAY meal planner and shopping list in five simple steps. It makes healthy eating simple, with ideas for meals, tasty recipes, cheaper options and top tips.

BMI Weight Calculator - BMI is good way to check if you're a healthy weight. Use the BMI calculator to check the whole family and find helpful information and advice.

Healthy Weight - Weight gain occurs when you regularly eat and drink more calories than you burn through normal bodily functions and physical activity. Find some helpful advice here.