eating well

Helping you to improve your diet

Eat More Healthily

Healthy eating is about eating a balanced diet which contains a variety of foods. Eating poorly and becoming overweight or obese increases your risk of getting type 2 diabetes, heart disease and some cancers.


Eating a healthy, balanced diet provides nutrients to your body. What you eat, and how much, is so important for your health and your waistline. There are loads of easy ways for you and your family to eat well. Find out more about calories, the benefits of eating well and simple ways you can make a change.

How can we help you?

Health Coach appointment

One You East Sussex gives you free access to health coaches who can help you improve what you eat.

Our health coaches are all trained in behaviour change and will use these techniques to help you change your habits towards a healthier you.

Did you know?

plate, knife and fork

200 – 300 MORE

On average we’re eating 200-300 calories more than we should every day! The governments recommendation is that women eat no more than 2000kcal a day and men eat no more than 2500 kcal every day.

supermarket sandwich

How many calories should I eat?

Aim for 400 at breakfast, 600 at lunch and 600 at dinner

When we’re out and about it’s easy to eat more than we should – on average we’re eating an extra 200-300 calories every day! Follow our simple tip, aim for 400-600-600* to help you stay on track at mealtimes.


*That’s around 400 calories for breakfast, 600 calories for lunch and 600 for dinner – leaving room for a couple of healthy snacks and drinks.


Breakfast – 400

Start your day the right way when you’re on the go with a healthier 400 calorie breakfast that will help keep you full until lunch. Try mixing up your morning meal choice with eggs, tomatoes, mushrooms, natural yogurt and fruit or wholegrain cereals like oats.

Lunch – 600

Lunch keeps us going throughout the afternoon, but it’s easy to grab lunch on the go without thinking about how much we’re having! Try to include foods like vegetables, fruit, healthy protein, wholegrain carbohydrates and low-fat dairy.

Dinner – 600

Grabbing dinner on the go? Scan the menu for the healthier options, follow our simple tip and aim for 600 calories. Eating at home? It’s easy to pop too many calories on your plate but we’ve got loads of healthy 600 calorie recipes for you to try. You can download the Easy Meals app on Google Play and the Apple App Store.

eat well plate

The Eatwell Guide

The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.


You don’t need to achieve this balance with every meal but try to get the balance right over a day or even a week.


Eating Healthy is great for your body and may even help save you money. Preparing and cooking your own meals is generally cheaper than buying a takeaway or a ready meal, and because it’s easier to control what goes in to your meal, it can be healthier.

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sweet animation


Eat Less Sugar

Too much sugar can lead to the build-up of harmful fat on the inside of our bodies that we can’t see. This fat can cause serious diseases, such as type 2 diabetes. Eating too much sugar can also cause tooth decay.

Click here for tips on how to eat less sugar. Link opens in a new window

salt shaker animation


Eat Less Salt

Too much salt can raise your blood pressure, which puts you at increased risk of health problems, such as heart disease and stroke. You don’t have to add salt to food to be eating too much – 75% of the salt we eat is already in everyday foods including bread, breakfast cereal and ready meals.

Click here for tips on how to eat less salt. Link opens in a new window

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Watch Out For Saturated Fat

There are different kinds of fat in the food we eat – saturated and unsaturated fat. We need some fat to help our bodies absorb vitamins and stay healthy. But we shouldn’t have too much, especially saturated fat as this can raise our cholesterol, leading to serious problems such as a heart attack or stroke.

Click here to learn more about avoiding saturated fat. Link opens in a new window

How can you help yourself?

Online advice & guidance

plate of healthy food

The Government has lots of information on its Eatwell Guide webpage. This includes the types and quantities of foods you should be eating and how to balance a healthy meal.

You can also discover 8 tips for a healthy diet by clicking here. They also have a free calories checker you can use to check your intake.


You can also visit the national One You website for more information:




Download these free apps!

Food scan app

Download the Change4Life Be Food Smart app


The Be Food Smart app will help you see how much sugar, saturated fat and salt is really inside your food and drink.

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Google Play
App Store


Phone number: 01323 404600
Email: [email protected]
Address: Suite 8, Faraday House, 1 Faraday Close,Eastbourne, East Sussex, BN22 9BH

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