Support to Eat Well

Change4lifeEating well is all about a good balance of foods in your everyday meals and snacks. There are loads of tools out there to use.

Eating Well isn't about 'not having any treats ever', it is about thinking about all of the things that effect your overall diet, and coming up with some simple things that you can do that can add up to a big difference.

Change4Life NHS Choices One You Sugar Swaps



Change4Life have some great information in their Eat Well [external page] pages, which are split into hand categories so that you can focus on the one that is most important to you:

The eatwell plate [external link] is also a great place to start if you are just thinking about beginning to make some changes. The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet. 

There is a really good eatwell plate guide, which you can download FREE here [external link}.

One You

One You is here to help you get back to a healthier you, supporting you to make simple changes towards a longer and happier life. One You provides tools, support and encouragement every step of the way, to help improve your health right away. You are not alone – One You can help you make small changes yourself, or with friends and family.

Without knowing it, by the time we reach our 40s and 50s many of us will have dramatically increased our chances of becoming ill later in life. Whether we are eating the wrong things, drinking more than we should, continuing to smoke despite everything we know, or just not being active enough, all of these small things can add up to an unhealthy you.

Making better choices today can have a huge influence on our health, and could prevent diseases such as type 2 diabetes, cancer and heart disease, and reduce our risk of suffering a stroke or living with dementia, disability and frailty in later life. But it's not easy in our busy lives – tempting treats in easy reach, bigger portions for everything we eat and technology that allows us to shop, stay in touch and be entertained without ever having to leave the sofa. Modern life is ganging up on us.

NHS Choices

The Live Well section of the NHS choices section has loads of great information about how to eat healthily and lead an active lifestyle.

Sugar Swaps

Change4Life have launched their Sugar Swaps campaign and you can sign up to this on the Change4Life Website [external link].

We have come up with a few of our own ideas below to help you cut down:


  • Swap from whole milk to semi-skim, 1% fat or even skim milk.
  • Swap a sugar-coated breakfast cereal for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal, with no added sugar.
  • Swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit.
  • Swap full-fat Greek yoghurt for fat-free Greek-style yoghurt or natural low-fat yoghurt.


  • Swap white breads, bagels and muffins for wholegrain varieties.
  • Swap butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.
  • Swap a tuna melt panini for a tuna salad sandwich on wholemeal bread, without mayo.
  • Swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese.


  • Swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes.
  • Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk such as semi-skim, 1% fat or skim.
  • Choose leaner cuts of meat, for example, swap streaky bacon for back bacon.
  • Swap the frying pan for the grill when cooking meat.


  • Swap your usual coffee made with whole milk to a ‘skinny’ coffee made with skim milk.
  • Swap your cordial for a cordial with no added sugars.
  • Swap a few of your sugary drinks for a glass of water.
  • Swap hot chocolate made with whole milk and served with whipped cream for a hot chocolate made with skimmed milk and no cream.


  • Swap an iced coffee for a small fruit frappe.
  • Swap yoghurt-coated raisins for plain raisins.
  • Swap salted nuts for unsalted nuts.
  • Swap chips for rice cakes with lower fat cream cheese