Eating ideas: where to start

Three meals every day

• Choose three balanced meals every day. Select foods rich in carbohydrates and protein, alongside vegetables and fruit (see more detail in food groups below).

Two to three snacks every day

• If you need to increase your weight, aim for three snacks every day.
• Think about timings – mid-morning, mid-afternoon and supper.
• If snacks are difficult, start with a nourishing drink like milk or a smoothie.

Multivitamin and minerals

• Consider taking a multivitamin and mineral tablet every day. Look for one that says A-Z or complete.
• Make sure it’s suitable for your age group and is around 100% of the recommended amount for each nutrient.

Six to eight glasses of fluid every day

• Everyone’s fluid needs are different. Try to have not too much or too little.
• Aim for six to eight glasses a day. You might need to drink more in hot weather or if you’re active. It’s important to drink when you feel thirsty.
• An easy way to remember to drink enough is to have a drink with every meal and snack.
• It includes all drinks (for example milk, juice, squash, smoothies) but aim to limit caffeinated drinks.

Food groups to include:

• Carbohydrates like cereal, bread, pasta, potatoes, noodles, rice.
• Protein like meat, fish, dairy, eggs, meat alternatives e.g. Quorn, tofu, beans, chickpeas, lentils.
• Any fruit and vegetables as part of a balanced meal.
• Fats and oils in cooking, on bread and in salads as part of a balanced meal.
• Dairy or fortified dairy alternatives like yoghurt, milk, cheese, custard, rice pudding. Aim for at least three portions a day.