Eat Well

Supporting you to learn about good nutrition

Great advice and tips on eating well

Free one-to-one support from local health advisor

Available 5 days a week, 9am – 5pm

020 8973 3530

Blogs to help through the COVID-19 pandemic

Our nutritionist and dietitian have come up with some great advice to help you and your family to eat well and stay healthy during the COVID19 situation.  Check out the links below:

How to cope during COVID

Myths around immune boosting foods

Freezing foods tips

Meal planning

Food wastage

Healthy snacks

The information below gives an overview of recommended portion sizes of some everyday foods


These form part of a balanced diet and are a good source of calcium, which keeps bones healthy.

Try to choose lower fat/sugar versions.

Examples include:

  • Milk
  • Cheese
  • Yoghurt
  • Dairy alternatives – opt for unsweetened calcium fortified versions
Chaat Masala Salad recipe

Dairy portion sizing


Fats are an important part of our diet, but eating too much fat can be unhealthy.  Consuming high amounts of saturated fats can increase cholesterol in the blood which puts us more at risk from developing heart disease.

Examples include:

Saturated fats:

  • Butter
  • Ghee
  • Coconut oil
  • Fat on red meat/chicken

Unsaturated fats:

  • Rapeseed oil
  • Sunflower oil
  • Avocado
  • Nuts & seeds
Carrot halwa recipe

Fat portion sizing

Fruit and vegetables

Fruit and vegetables give us a range of vitamins and minerals including fibre, that is why it is beneficial to eat a variety of them.

These include:

  • Fresh / frozen / dried / tinned vegetables and fruit – opt for those in natural juice or water with no added sugar or salt
  • Fruit juice – up to 150ml a day
  • Aim for at least 5 fruit and veg a day
  • Dried fruit can lead to tooth decay therefore limit to meal times instead of a snack

Fruit and vegetable portion sizing


Protein is needed for growth and repair. When eating poultry and meat opt for lean varieties. It is recommended we eat two portions of fish per week one of which should be an oily fish e.g. salmon.

Examples include:

  • Poultry
  • Meat
  • Fish
  • Eggs
  • Pulses
  • Soya
  • Tofu
  • Quorn mince
  • Plain nuts

Protein portion sizing

Starchy foods and carbohydrates

Starchy carbohydrates are a good source of energy, try to opt for wholegrain varieties as they contain more fibre and nutrients.

Examples include:

  • Chappati
  • Polenta
  • Rice
  • Bread
  • Cereal
  • Yam
  • Pasta
  • Potatoes
  • Couscous
  • Plantain

Alternative grains e.g.

  • Spelt
  • Pearl barley
  • Bulger wheat
  • Millet
Jollof rice recipe

Carbohydrate portion sizing

Portion Sense

Fruits - Handful of Grapes
Fist size - Baked potato
Palm size fish