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, or tea/coffee with no added sugar.
• 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 and pasta, brown rice, oats, and wholegrain cereals.
• Other great options include fruit and vegetables, beans, lentils, chickpeas, and unsweetened dairy products.

3. Reduce Red & Processed Meat

• Limit bacon, sausages, ham, beef, and lamb.
• Choose chicken, turkey, eggs, fish, pulses, and unsalted nuts instead.

4. Fill Up on Fruit & Veg

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

5. Choose Unsweetened Yoghurt & Cheese

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

6. Watch Your Alcohol

• Keep to a maximum of 14 units per week, spread over 3 or more days.
• Avoid binge drinking.

Need help? Try Live Well Dorset or ask about REACH support.

7. Snack Smart

• Healthier snack ideas include unsalted nuts and seeds, veg sticks with houmous, plain yoghurt, or fresh fruit.

8. Choose Healthy Fats

• Limit butter, lard, red meat, cakes, and processed snacks.
• Choose olive oil, avocados, nuts, seeds, and oily fish like salmon and sardines.

9. Cut Down on Salt

• Aim for no more than 6g (1 tsp) per day.
• Read food labels and avoid salty ready meals and snacks.
• Cook from scratch when possible and use herbs and spices to add flavour.

10. Get Nutrients from Food

• Focus on food first – not supplements.
• Everyone should take vitamin D, and folic acid is important during pregnancy.
• A daily multivitamin is okay if you want extra cover.

Lower-Carb Eating & Blood Sugar

Choose high-fibre, wholegrain carbs in small portions.

Include pulses like lentils and beans for protein and fibre.

This is especially helpful for people with prediabetes or diabetes.

Resources:

• 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, and health claims.

Avoid packaged snacks, ready meals, and sugary cereals.

Aim for foods close to their natural state.

Resources:

• Ultra-Processed People – Chris van Tulleken

Eat Mindfully

Sit down to eat, use a plate and cutlery.

Slow down and 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 you can.

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.