Social Prescribing Resource Sheet:
Healthy Eating

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Why it matters

Eating well can help you:

• Manage your weight
• Improve blood sugar control
• Boost your energy and wellbeing
• Reduce risk of Type 2 diabetes, stroke, and heart disease

Even losing just 1kg can make a big difference to your health!

Top Tips for Healthier Eating

1. Skip the Sugary Drinks

• Avoid fizzy drinks, energy drinks, and juice.
• Choose: water, milk, tea/coffee (no added sugar).
• Tip: Diet or sugar-free options are better, but plain drinks are best.

2. Go for High-Fibre Carbs

• Swap white bread, rice, and pastries for:
  • Wholemeal bread & pasta
  • Brown rice & oats
  • Wholegrain cereals
• Other great carb sources:
  • Fruit & veg
  • Beans, lentils, chickpeas
  • Unsweetened dairy

3. Reduce Red & Processed Meat

• Limit: bacon, sausages, ham, beef, lamb.
• Better choices:
  • Chicken & turkey
  • Eggs, fish
  • Pulses
  • Unsalted nuts

4. Fill Up on Fruit & Veg

• Aim for ½ your plate to be fruit/veg.
• Go for variety – try 30 different plants a week!
• Fresh, frozen, or canned are all good.
• Whole fruit is better than juices/smoothies.

5. Choose Unsweetened Yoghurt & Cheese

• Fermented dairy supports gut health.
• Go for: plain Greek yoghurt, natural yoghurt, milk.
• Aim for 3 servings daily:
  • 200ml milk
  • 125g yoghurt
  • 30g cheese

6. Watch Your Alcohol

• Max: 14 units per week, spread over 3+ days.
• Avoid binge drinking.
• Need help? Try Live Well Dorset or ask about REACH support.

7. Snack Smart

• Healthier snack ideas:
  • Unsalted nuts & seeds
  • Veg sticks with houmous
  • Plain yoghurt
  • Fresh fruit

8. Choose Healthy Fats

• Limit: butter, lard, red meat, cakes, processed snacks.   
• Choose:
  • Olive oil
  • Avocados
  • Nuts & seeds
  • Oily fish (salmon, sardines)

9. Cut Down on Salt

• Max 6g (1 tsp) per day.
• Read food labels – avoid salty ready meals and snacks.
• Cook from scratch when possible.
• Add flavour with herbs and spices.

10. Get Nutrients from Food

• Food first – not supplements!
• Exceptions:
  • Everyone should take vitamin D
  • Folic acid for pregnancy
• A daily multivitamin is OK if you want extra cover.

Lower-Carb Eating & Blood Sugar

• Choose high-fibre, wholegrain carbs in small portions.
• Include pulses (lentils, beans) for protein + fibre.
• Great for people with prediabetes or diabetes.

Resources:

• Book: The 30-Minute Diabetes Cookbook – Caldesi
• Look up Dr Michael Mosley on the Mediterranean diet

Cut Back on Ultra-Processed Foods (UPFs)

• Watch for long ingredient lists, additives, health claims.
• Avoid: packaged snacks, ready meals, sugary cereals.
• Aim for foods close to their natural state.

Recommended read: Ultra-Processed People – Chris van Tulleken

Eat Mindfully

• Sit down to eat, use a plate and cutlery.
• Slow down – put down your fork between bites.
• Drink a glass of water with meals.

Plan Ahead

• Plan meals and snacks for the week.
• Batch cook when possible.
• Keep healthy options ready to avoid temptation.

Do it for Your Future Self

• Every small change today makes a difference tomorrow.
• Eat well, stay active, and feel better now and in the years to come.