Healthy Eating

A healthy, balanced diet is essential for good health and wellbeing. It can be a challenge to change what we eat but even small, simple changes can make a difference to our health.



When it comes to food we all like it to be cheap, easy and tasty. That often means ready-made foods, snacks, and takeaways.  But if you look inside some of these food, you'd discover lots of hidden nasties like salt, sugar and fat. Too much of which can increase cholesterol, block our arteries and even lead to heart attacks, strokes and diseases like diabetes and cancers.

Sugar swapsLog onto Change4Life Wales today to access lots of tips and recipies online. If you join today you will also receive the new Sugar Swaps pack including a guide to eating less sugar, money-off vouchers to make buying Sugar Swaps cheaper and handy weekly emails packed with tips, advice and fun ideas to help you swap

Download the Smart Recipies APP today  

More tips and advice from the don't stop it, swap it! booklet

Healthy eating self-assessment. Do you really know what eating healthily means? Find out how much you know about nutrition and making healthier choices by completing our quiz.

Are you eating too much salt ? Check out the new NHS guide  

Want to save on fruit and veg ? Try buying what is in season. It is usually cheaper and tastier. or join your local food co-op

Would you like to learn more about a healthy way to lose weight, become more active and get support to help you change your eating habits ? Learn more about Foodwise.

or check out the NHS weight loss plan.


Tips and Advice

  • Avoid eating too many foods high in fat. Trimming fat from meat, having fewer meat products, such as pies and sausages, and choosing lower fat dairy products will reduce the amount of fat you eat.
  • Also grill, oven-cook, steam, boil or microwave your food instead of frying. When looking at food labels, 3g fat per 100g of the food is low and over 20g is high.
  • Keep to a healthy weight by eating the right amount of food for how active you are. This may mean reducing your portion sizes.
  • Base your diet on starchy foods such as bread, pasta (especially wholegrain varieties) and potatoes. These fill you up and are relatively low in calories, provided that no fat is added during cooking.
  • Eat a wide variety of fruit and vegetables, aiming to have at least 5 portions a day. A portion is about 80g, one medium fruit such as an apple.
  • Try not to have sugary foods and drinks too often as they damage your teeth and are high in calories, without providing any other nutrients. When looking at food labels, 5g sugar per 100g food is low and over 15g is high
  • Get out of the habit of adding salt to your food, use pepper, herbs, spices, lemon juice or vinegar instead.
  • Drinking plenty of water and other fluids (but not alcohol) is beneficial. Aim for about 2 litres (3.5 pints or 6-8 glasses)
  • If you drink alcohol, keep to sensible amounts, 21 units a week for men and 14 for women



Only 28% of adults living in Wales reported eating 5 portions of fruit and vegetables daily. Caerphilly County Borough has one of the lowest rates in Wales!