Following the tip for healthier meals can help people trying to lose weight
10:16, 15 Jan 2026
People trying to lose weight could reach their goal sooner by following an NHS-backed tip. The NHS offers advice for anyone trying to eat healthier meals and lose weight safely, such as people who have been advised to lose weight by their GP.
The Better Health website offers tips and tricks for meal times, on a webpage titled: "Healthy eating when trying to lose weight." One rule to follow that could be easy to implement is adding more fruit and vegetables to your diet. It can also 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."
To help ensure you reach the daily target, people could also follow the 'two or more' rule. Another one of the NHS' tips for healthier meals is to include two or more portions of vegetables in every main meal. "Aiming for two or more portions of veg in a main meal means about half of your plate."
According to the World Health Organisation, eating a minimum of 400g of fruit and vegetables is associated with a lower risk of heart disease, stroke and some types of cancer. So increasing your vegetable intake has multiple health benefits.
Additionally, the NHS 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.
On the other hand, 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.
The NHS also emphasises the importance of staying hydrated. 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.