For the latest information and advice on Coronavirus (Covid 19) visit

Eat well


During these worrying times it can be difficult to eat well but it is still important to try and have a healthy balanced diet.

Making a few small changes to your diet can also help lift your mood, give you more energy, stay on top of your weight, look after your health and make you feel good. The list goes on and on… eating well can even help you sleep better and improve brain function too.

To help we’ve provided a list below of healthy meal options for breakfast, lunch and dinner that include at last one portion of fruit and/or veg.  We’ve provided some snack ideas too.

Man holding grapes

Healthy meal ideas

Sunrise, hills


Boiled eggs and wholemeal soldiers with small glass of orange juice

2 egg omelette with freshly grilled or tinned mushrooms and/or fresh tomatoes

Porridge or cereal topped with fruit (fresh, dried or tinned, made/served with milk)

Baked beans on brown toast with cheese

Full English – grilled bacon or ham, an egg, tomatoes (fresh or tinned), mushrooms (fresh or tinned), brown toast

Tomatoes (fresh or tinned) on brown toast with a poached or fried egg

Eggy bread (made with two eggs and brown bread) with a small glass of orange juice

Take a look here for more breakfast ideas.

Plate, cutlery

Lunch and snacks


Cheese and tomato, salad or cucumber sandwich on bread with spread

Corned beef and tomato sandwich

Leftovers: pasta, potato salad or stir fried noodles (if reheated, check the food is piping hot and eaten no more than 2 days after cooking)

Tin of soup with slices of bread and spread


2-3 biscuits or small slice of cake

Yogurt with fruit and sprinkle of nuts

Fruit (fresh or tinned)

Handful of nuts with dried fruit

2-3 slices of cheese

Take a look here for more lunch and snack ideas

Apple, fish, scales


Sliced ham/cured chicken breast, new potatoes and any boiled vegetables (fresh or tinned)

Wholegrain pasta shapes with mackerel/sardine/salmon/tuna and tomato sauce with vegetables (peas/sweetcorn) and grated cheese

Corned beef hash made with onions and topped with sliced tomatoes and a ½ tin of baked beans

½ tin of spaghetti hoops on brown toast and two fried eggs

Jacket potato with baked beans and cheese or tuna and sweetcorn

Egg fried rice – cooked rice mixed with a selection of cooked veg, with an egg added at the end

Vegetable chilli and rice made with chopped tomatoes, baked beans, mixed beans, peas.  Add tomato puree, chilli powder and pepper.

Savoury rice – cook rice and diced vegetables (carrots, celery, cauliflower, peas and sweetcorn) together in a pan with stock. Add a sprinkle of dried mixed herbs.

Take a look here for more dinner ideas.

Hidden sugars could be harming your child's health

See how much sugar is in your children’s drinks, breakfast cereals, yogurts and more.

Tips for eating well


Eat more fruit and veg

Try to aim for at least five portions of fresh, frozen, dried or canned fruit and veg a day.  Fruit and veg are packed with vitamins and minerals to help keep us healthy.  For top tips on getting your five a day on a budget click here.

Vitamin D

With so many people staying indoors at this time it’s important to make sure we are getting enough Vitamin D which is important for healthy bones and muscles.    Vitamin D can be found in some foods but mainly comes from the sun,  so for those self isolating or shielding they should consider taking a daily Vitamin D supplement.  For more information take a look here.

a family

Get family involved

Eating well is important for the whole family. Preparing and making food can be a fun activity for all the family of all ages, teaching kids a life skill and helping them to make healthy choices when they grow up.

Semi skimmed milk

Switch to lower fat dairy

Trying skimmed or semi-skimmed milk instead of full fat is a good way to reduce fat. Look at choosing cheese that’s lower in fat too. Remember, children should be given whole milk and dairy products until they are two years old because they may not get the calories or essential vitamins they need from lower-fat products.

Weight scales

Losing weight makes a big difference

Losing just 5% of your body weight can have enormous health benefits. This isn’t as much as you might think. If you are 14st 5 (92kg) you would need to lose 10lb (4.6kg). If you are 20st 6 (130kg) the amount to lose is 14lb (6.5kg).

Baby sat down

Breastfeeding and Coronavirus (COVID-19)

There is a lot of evidence that breastfeeding reduces the risk of babies developing infectious diseases.  There is currently no evidence that Coronavirus (COVID-19) can be passed through breastmilk.  Therefore given the protection that breastmilk offers babies and the benefits it can give to mums, if you are breastfeeding you should continue to do so.

Apple, fish, scales

Don't forget

Becoming underweight can also be bad for your health. So it’s better to try to eat a balanced well-rounded diet, rather than just eating less!


Keep an eye on fat

Eating too many foods that are high in fat, and not being active, can make you more likely to gain weight. This can then lead to you becoming overweight or obese, which can increase your risk of cancer, type-2 diabetes and heart disease. Trimming away visible fat from meat and opting for fish or skinless chicken can help you cut out unnecessary fat.

Watch out for added sugar

Watch out for added sugar

It’s surprising how much sugar is hiding in many things we eat and drink.  Too much sugar can lead to the build-up of harmful fat on the inside of our bodies that we can’t see. Eating too much sugar can also cause tooth decay. See how much sugar is in popular children’s drinks, cereals, yoghurts and snacks.

Salt cellar

Try reducing salt

Eating too much salt can raise your blood pressure. This can lead to high blood pressure, which can make you more likely to develop heart disease or have a stroke. Cutting down on salt is a good way to help reduce this risk. Remember, most of the salt we eat is hiding in foods we buy. Watch out for sausages, bacon, ham, pastries, pizza, cheese, crisps, gravy and sauces like ketchup.

Oil bottle

Use less cooking oil

Reducing cooking oil can reduce the amount of fat you’re eating, and you’ll barely notice a difference to your food. Similar changes like avoiding high fat dressings such as mayonnaise or using olive or sunflower spread instead of butter can be effective too.


Go wholegrain

Swap white rice, pasta and bread for wholegrain varieties. These varieties keep you fuller for longer and contain more fibre.

Plate, cutlery

Smaller plate, smaller portions

It might seem obvious but switching to a smaller plate can help reduce your portion sizes. It really does work!

Find out more

 You can find out more by visiting the following websites

save kids from sugar logo

Save Kids from Sugar

This is a local website aimed at families that provides information about the amount of sugar in popular items such as juices, fizzy drinks, yogurts, snacks and breakfast cereals.

NHS logo


A national health website that contains a wealth of information and advice to help you eat well and feel your best.

start 4 life

Start 4 Life

Great advice for you and your baby, including information on breastfeeding.

Healthy Start logo

Healthy Start

If you’re pregnant or have a child under four years old you could get Healthy Start vouchers to help buy some basic foods.

Small changes feel good

See how small changes can help improve many areas of your life.