Eating well: small changes that can make a difference

Food means different things to different people. It can be comfort after a long day, a favourite meal shared with family, or simply something to grab when you’re short on time.

Food also gives our bodies the energy and nutrients we need to stay healthy. A varied diet helps us get the protein, vitamins, minerals and fibre our bodies need to work well.

Eating well doesn’t have to mean changing everything you eat or spending more on your weekly shop. A few small changes can help, and the best place to start is with what works for you.

Simple food swaps to try

You don’t need to give up your favourite foods to eat well. Small swaps can help you get more fibre or cut back on sugar, salt and saturated fat.

Here are a few ideas:

• Choose wholemeal bread instead of white bread for more fibre.
• Try a higher-fibre breakfast such as plain porridge oats or a wholegrain cereal.
• Swap sugary drinks for water or sugar-free alternatives.
• Add extra vegetables to meals such as pasta, curries or casseroles.
• Keep fruit handy for a snack when you fancy one. Fresh, frozen and tinned fruit can all count towards your five a day.

You don’t have to make every swap, every day. Try one that suits your tastes and routine.

For more ideas, visit the NHS guide to healthier food swaps. There is also a free NHS Food Scanner app to help you.

Eating well on a budget

There’s no avoiding it – fresh fruit and vegetables can cost more and don’t always last very long.

It can also be difficult to get to shops with a good range of affordable food, especially if you have limited time or find getting out and about difficult.

But remember, healthy eating doesn’t have to mean buying everything fresh.

Frozen and tinned fruit and vegetables can be just as nutritious as fresh options. They’re often cheaper, last longer and are easy to keep at home, helping to reduce food waste.

Here are a few ways to make your food shop go further:

• Choose frozen vegetables. They’re easy to store and can be added straight to many meals.
• Look for tinned options. Fruit canned in juice and vegetables with no added salt or sugar can be good choices where available.
• Plan a few meals ahead. Using ingredients across several meals can help reduce waste.
• Make the most of leftovers. They can provide another meal or lunch for the next day, as long as they’re stored safely.
• Keep it simple. You don’t need to cook everything from scratch. Choose foods and meals that fit your time, budget and circumstances.

Of course, tips can only go so far. Food costs, health problems, time and other pressures can all affect what’s possible. If getting enough food is a struggle, support is available.

InformationNOW has details of food banks and free emergency food in Newcastle, as well as free meals and affordable food.

When eating well becomes difficult

Illness, medication, a poor appetite or difficulties shopping, cooking or eating can make it harder to get the food your body needs.

Losing weight without trying, having little appetite or feeling weak and tired can be signs that you’re not getting enough nourishment.

If you’re worried about your weight, appetite or how much you’re eating, speak to your GP practice. Getting advice early can help you understand what’s happening and what support might help.

If the cost of food is a concern, local food projects, community pantries and money advice services may also be able to help. In our next article, we’ll look at finding support and recognising the signs of malnutrition.

Small changes, your way

Eating well isn’t about getting everything right or never enjoying a treat. It’s about finding ways to give your body what it needs while making food part of a life you enjoy.

If you can, choose one small change to try this week. It might be trying a higher-fibre breakfast, adding extra vegetables to a meal or finding a new way to use up what’s already in your cupboard.

Next in our series: We’ll explore how food costs and other circumstances affect our health, where to find local support, and the signs of malnutrition to look out for.