Food and diet

Healthy breakfast cereals

Whether it's puffed, baked or flaked, cereal can still form part of a healthy balanced diet, as dietitian Azmina Govindji explains

Eating processed foods

Information about different kinds of processed foods, and which to eat as part of a healthy balanced diet.

Healthy lunchbox treats

Make sure your child's lunchbox provides a healthy, nutritionally balanced lunch.

Water and drinks

Find out how much you need to drink, and how to choose healthier soft drinks.

How to cut down on sugar in your diet

Practical tips to help you reduce the amount of sugar you eat throughout the day.

The facts about sugar

Most of us eat too much sugar. Find out why you should cut down.

The eatwell plate

If you want to get the balance of your diet right, use the eatwell plate. It shows you how much you should eat from each food group.

A balanced diet

A healthy diet contains food from the four major food groups to give us the energy and nutrients we need.

Eight tips for healthy eating

Start eating well with these eight tips for a healthy diet.

Salt: the facts

Most people in the UK eat too much salt. But cutting back is possible, if you know how.

Tips for a lower-salt diet

Eating too much salt can cause high blood pressure. Follow these practical tips to reduce your salt intake.

Food and drinks for sport

Find out how a healthy diet can support your exercise regime.

Understanding calories

Calories mean energy, and the right energy balance is the key to a healthy weight.

What does 100 calories look like?

A visual guide to 100-calorie (420 kilojoules) portion sizes compared with everyday household objects.

Cut down on your calories

Many of us are eating too much, and not being active enough. Find out how to cut the calories.

The truth about sweeteners

Find out the evidence on the safety of some of the most common sweeteners available in the UK.

Milk and dairy in your diet

Milk and dairy foods provide protein and calcium. Make a healthy choice by opting for lower-fat varieties.

Fish and shellfish

Most of us should eat more fish, especially oily fish. Find out why.

The healthy way to eat eggs

Eggs are a good source of protein, but it's important to store, handle and prepare them properly.


Pulses are a great source of protein. Find out how to cook and store them.

Meat in your diet

Meat is a good source of protein. Find out how to make healthy choices, and how to store, prepare and cook meat.

Fat: the facts

Find out about the role fats play in a healthy diet, including saturated fats and unsaturated fats.

Eat less saturated fat

Too much saturated fat can cause weight gain, and raised cholesterol. Find out how you can cut down.

Starchy foods and carbohydrates

Starchy foods are our main source of carbohydrate, and play an important role in a healthy diet.

Vitamins, minerals and supplements

How to get all the nutrients you need, and safety advice about supplements

Barbecue food safety

Cooking food thoroughly at a barbecue helps to avoid food poisoning. Find out how to tell when your meat is done

Food labels

How to understand food labels and make healthier choices when shopping.

Food labelling terms

A guide to some of the most common food labelling terms, including use by, best before, low fat and no added sugar.

Reference intakes on food labels explained

Reference intakes have replaced guideline daily amounts (GDA). They can help you check the amount of foods you eat that are high in fat, salt and added sugars.

Start losing weight

Begin your weight loss journey today with these tips on diet and physical activity to get started on losing weight.

Healthy food swaps

Stop those high-calorie foods and swap them for a healthy, balanced alternative.

Healthy eating out

Make healthier choices when you eat out at restaurants and cafes or grab lunch on the go.

Healthier takeaways

You don't have to give up takeaways completely, as long as you make the right menu choices.

What are superfoods?

We examine the evidence behind the health claims about 10 popular "superfoods".

Budget food shopping

You can spend less on your food shopping and still eat healthily. Follow these tips to reduce your grocery bills.

5 A DAY on a budget

A diet full of fruit and vegetables doesn't have to be expensive. Here's how to get your 5 A DAY and save some money.

Overweight children aged 2-5

Being overweight can affect younger children's health and growth, but a healthy diet and exercise can help them reach their target weight.

Overweight children: advice for parents

Practical advice for parents of overweight children, including tips on healthy eating and physical activity.

Very overweight children: advice for parents

Healthy eating and exercise tips plus advice on calories, portion control and weight management clubs.

Healthy weight children: advice for parents

How to keep children at a healthy weight including meal-time and physical activity tips plus advice on sleep, screen-time and family outings.

Perfect picnics

A picnic is a great opportunity to eat healthily and get active outdoors. Here are some healthy picnic foods and activity ideas.

Underweight children aged 2-5

If your child is a two- to five-year-old and is underweight, find out how to help them gain weight healthily.

Underweight children aged 6-12

Maintaining a healthy weight is vital for children. If your child is aged 6-12 years old and is underweight, a good diet is key.

Underweight teen girls

Do you think you might be underweight? Read these tips on gaining weight healthily.

Underweight teen boys

If you're worried about being underweight, here's how to gain weight safely and healthily.

Underweight adults

If you're underweight, you could be harming your health. A good diet is the key to healthy weight gain.

What is a Mediterranean diet?

Find out what foods make up a typical Mediterranean diet and how it can benefit your health.

Kids in the kitchen

Get your kids used to cooking healthy food by letting them help while keeping in mind safety in the kitchen.

Make a Sugar Swap

Change4Life is helping families cut back on sugar. Sign up to receive your FREE pack, including a Sugar Swaps magazine, money-off vouchers, stickers and more.

Meal Mixer

Every Friday for four weeks, Change4Life will send you a free, tasty, healthy recipe you can cook at home from scratch for around £5 a meal