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  • Eat well. Live well
    Eat well

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

A healthy diet can protect the body against certain types of diseases. In particular non-communicable diseases, such as obesity, diabetes, cardiovascular diseases, some types of cancer and skeletal conditions. It can also contribute to a healthy body weight.

Eating well does not have to mean eating expensively

Bags of Taste

Bags of Taste provides free cooking lessons to City residents on how to cook great food on a budget, with recipes for under £1 a meal.

The next course will be running on Wednesdays, 1.00pm - 3.30pm, between 22 January and 12 February 2020, at the Green Box (14-16 Little Somerset Street, London E1 8AH - access via Mansell St. Estate). Free lunch will be provided and a bag of take-home ingredients can be bought for £3 (for four meals). To register, text/call 077 6884 3150 or email the team here​

Eatwell Guide

The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You don't need to achieve this balance with every meal but try to get the balance right over a day or even a week.

Change4Life

Change4Life is a free resource to help you make healthier life choices.

Be Sugar Smart

Many adults and children get a significant amount of their sugar intake from soft drinks and unhealthy snacks, like cakes, biscuits and even everyday foods such as breakfast cereals and yoghurts. Too much sugar can lead to the build-up of harmful fat inside the body, which we can’t see. This fat around vital organs can cause weight gain and serious diseases, like heart disease, Type 2 diabetes and some cancers. Having too much sugar can also cause tooth decay. The maximum daily amounts of added sugar are:

  • 4 - 6 year-olds: 19g (5 sugar cubes)
  • 7 - 10 year-olds: 24g (6 sugar cubes)
  • 11+ year-olds: 30g (7 sugar cubes)

Added sugar is sugar that has been added to food or drink to sweeten it, whether by a manufacturer, a chef, or by you at home. Added sugar also includes honey, syrups and fruit juice nectars. Even though they count towards your 5 A DAY, fruit juice and smoothies are sugary and should be limited to no more than 150ml a day. The sugar in whole fruits and vegetables and plain yoghurts and milk isn’t added sugar. Plus they contain vitamins and minerals and can be a great source of fibre.

The NHS’s Change4Life website has some great advice on how to lower sugar intake, including sugar swaps, suggestions for snacks that are lower in sugar and using the Food Scanner App when out and about to help you identify the amount of sugar in your favourite foods and drinks.

Healthy Start Vitamins

Vitamins are essential nutrients that your body needs in small amounts in order to work properly.

Even though you can get sufficient vitamins from a healthy, balanced diet, you still might not get everything you need at certain times in your life, such as when you’re pregnant, a new mum or a small child. This is why UK health departments recommend that at these times you should take a supplement containing specific vitamins to make sure you get everything you need.

Pregnant women, women with a baby under one year old and children from six months old to their fourth birthday on Healthy Start will get vitamin coupons. These will be sent to you, with your Healthy Start vouchers, every eight weeks. Find out where you can pick up your Healthy Start vitamins.


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