Change4Life for adults
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Portion swap
Feel satisfied not stuffed! Try these suggestions for smaller portion sizes.
See our portion tips2 / 5
Fibre swap
Be good to your gut and up your fibre intake – it’s easier than you think.
See our fibre swaps3 / 5
5 A DAY
There are so many easy and delicious ways to work 5 portions of fruit & veg into your day.
See our tasty tips4 / 5
What are the risks
Regularly drinking over the lower-risk guidelines can lead to serious health problems including cancer and stroke.
Find out more5 / 5
Sneak a peek at our ads
Watch our fun TV ads to find out more about Change4Life.
Watch now
Drinks checker
Find out whether you're drinking more than the lower-risk alcohol guidelines.
Check your drinking
Let's Walk4Life
Walking is a brilliant way of fitting in daily activity. Walk4Life will help get you on your toes.
Get walking
Local places to get active
Find out about all the great places to get active in your area - there's someting for everyone!
Find local activities
Ideas for healthy snacks
You don't have to lose snacks altogether, try these delicious alternative snack ideas.
Start smart snacking
5 A DAY
There are so many easy and delicious ways to work 5 fruit & veg into your day.
See our tasty tips