The NHS Better Health website offers tips for people who want to eat healthier meals and lose weight safely
Amber O'Connor Money and Lifestyle reporter U35s
11:54, 15 Jan 2026
The NHS has shared a portion-size tip for anyone trying to eat healthier meals and lose weight. For people trying to improve their diet, the Better Health website offers tips and tricks for meal times, on a webpage titled: "Healthy eating when trying to lose weight."
One recommendation that everyone can implement is to include more fruits and vegetables in their diet. Following this tip can help people to hit their five-a-day target, which is recommended by the NHS and the World Health Organisation.
The NHS explains: "When it comes to fruit and veg, eating five portions a day is the minimum you should aim for – but the more you eat the better! They are a good source of fibre, low in calories and great to snack on. Increase your intake and make it a goal to hit your five a day, every day."
However, people might not know how to incorporate this principle into their meals. The NHS suggests filling 'about half of your plate' with vegetables during your main meal. On the weight loss page, it recommends 'aiming for two or more portions of veg in a main meal' which equates to 'about half of your plate.' Vegetables can also make a great choice when you're looking for a healthy snack during the day, the NHS adds.
Eating enough fruit and vegetables has several health benefits. The World Health Organisation says eating a minimum of 400g of fruit and vegetables is associated with a lower risk of heart disease, stroke and some types of cancer.
The NHS also recommends that people trying to lose weight always include protein in their meals so they stay fuller for longer. This could include eggs, fish, beans, pulses, and lean meat.
People are advised to limit their carbohydrate intake to no more than a third of their daily intake. When enjoying carbohydrates, the NHS suggests opting for wholegrain options whenever possible. It's also recommended to swap dairy for low-fat and low-sugar options.
If you eat fish, it's recommended to eat two portions a week, one of which should be oily fish, such as salmon or trout. When cooking with oil, it's best to opt for olive, sunflower, or rapeseed oil, which contain unsaturated fats.
It's also important to keep hydrated, reports the Mirror. The NHS says: "Drink six to eight cups of fluid a day. Water, lower-fat milk, tea, coffee, sugar-free drinks. They all count!"
The NHS adds: "The amount you eat is just as important as what you eat – no matter how healthy your diet is, you can still put on weight if you are eating too much. Having more calories than your body needs each day can lead to weight gain."
The recommended daily calorie intake is typically 2,500kcal for men and 2,000kcal for women. For someone trying to lose weight, this is typically 1,900kcal for men and 1,400kcal for women.