Healthy eating

Eating a balanced diet

If you want to get the balance of your diet right, use the Eatwell plate (PDF File, 2,464kb)

The eatwell guide applies to most people, whether you’re a healthy weight or overweight, whether you eat meat or are vegetarian and it applies to people of all ethnic origins.

However, it doesn’t apply to children under two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family in proportions shown on the eatwell guide.

For more information on helping the kids eat healthy visit our healthy eating for children page.

Anyone with special dietary requirements or medical needs might want to check with a registered dietician whether the eatwell guide applies to them.

A healthy and well balanced diet means:

  • Eating at least five portions of a variety of fruit and vegetables a day
  • Basing meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible
  • Having some dairy or dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options
  • Eating some beans, pulses, fish, eggs, meat and other protein. Aim for at least two portions of fish every week - one of which should be oily, such as salmon or mackerel
  • Choosing unsaturated oils and spreads and eating in small amounts
  • Eating food high in fat, salt and sugar less often and in small amounts
  • Drink plenty of fluids - 6-8 cups a day

More information can be found on the NHS Livewell website.

There are many ways in which you can keep fit and healthy - and exercise can play a big part in this.

The four leisure centres in Newark and Sherwood offer great value memberships which will enable you to sign up and get fit in our fantastic facilities.

There are different ways to exercise as well, from walking and cycling, to taking up sports coaching, there is more information available in our leisure section.

Get advice

ChangePoint Nottinghamshire is a free lifestyle and weight management programme designed to help you live a healthier life and manage your weight.

ChangePoint can help you take control of your own health and wellbeing and their team of clinical experts can provide advice and support on healthy eating, fitness and health. 

How much sugar is in your cereal?

Did you know there could be 58 sugar cubes lurking in your box of breakfast cereal?

Use the Change 4 Life Sugar Smart app to see how much sugar is lurking in your family's favourite breakfast cereals. Then choose less sugary cereals next time you shop.

Swap sugary breakfast cereals to plain porridge and fruit, plain whole wheat biscuit cereal or plain shredded wholegrain.

How much is too much?

Recommended maximum daily amount.

4-6 years 5 sugar cubes or 19grams
7-10 years 6 sugar cubes or 24 grams
11 years + 7 sugar cubes or 30 grams

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