Healthy eating

Staying healthy requires a good mix of exercise and eating well.

A varied and balanced diet is not just about keeping fit and well though. It also makes mealtimes more enjoyable, introduces you to different foods and flavours and for some people, helps to manage a health condition and reduce the risks of health issues such as:

  • diabetes
  • heart disease
  • stroke
  • some types of cancer

How to eat healthily in Solihull

Diets high in salt, sugar and fat can increase your risk of developing conditions like heart disease, diabetes and cancer. Taking simple steps to eat more healthily can reduce your risk:

  • Get your 5 a day (fresh, frozen or tinned fruit and vegetables all count)
  • base your meals around starchy foods
    • high fibre versions are healthiest such as wholemeal bread or pasta
  • proteins such as meat, fish, eggs, beans and pulses form part of a balanced diet
    • low fat options are best
  • eat fish twice a week
    • ideally at least 1 portion of oily fish like mackerel, fresh tuna (not canned) or salmon
  • increase your unsaturated fats
    • vegetable oils, oily fish and avocados
  • cut down on salt
    • more than 1.5 grams of salt per 100 grams of serving or portion per person is high in salt
    • adults and children over 11 years old should eat no more 6 grams of salt each day
    • children under 11 years old should eat less than 6 grams of salt each day
  • cut down on saturated fats
    • sausages, pies, cakes, hard cheese and biscuits
  • cut down on sugar
    • sugared cereals, cakes, fizzy drinks, biscuits and what you add to your tea or coffee
  • have dairy products like milk, cheese and yoghurts in moderation
    • low fat options are best

Here are some initiatives that are on offer in Solihull. You can call Solihull Connect on 0121 704 6000 for more information, including advice about:

The NHS is also a good resource for anyone wanting to improve their diet, not just those managing a health condition.

Eating well with a health condition

If you have a diagnosed health condition, you may need to maintain some sort of controlled diet. However, this does not mean that you cannot enjoy your food.

The NHS website and a number of other organisations have got an excellent range of advice, tips, information, features and ideas for you.

Take a look at the following information if you need to know about healthy eating advice tailored for:

Healthy eating with the NHS

With an entire section dedicated to healthy eating on the NHS website, there is an excellent NHS Healthy eating self-assessment which everyone can use.

The NHS also offers a range of tools and extensive advice on any area of food and eating you could possibly hope to savour.


The Change4Life website has a whole area dedicated to healthy eating with information for adults, children and families.


The NHS’ Livewell website is excellent for all aspects of living a healthy lifestyle, including healthy eating and the eatwell plate could prove invaluable for you.

Highlighting each different food type that we have in our diets and the amounts we should be trying to eat most of the time, it is a clear and concise way to flatter your platter.

There are also some excellent features which are regularly updated, such as:

  • Superfoods- examining the evidence for so-called superfoods, such as beetroot, blueberries, garlic, oily fish and many more
  • Food safety - looking at the safe storage, preparation and cooking of foods at home
  • Vegetarian and vegan diets - helping those on meat-free diets create healthy, happy and balanced meals with all the right nutrients and other good stuff

How are you?

To find out how well you are and get some recommendations on how to improve your health, take the How Are You quiz.