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Eating well


What is it?

Keeping your weight in a healthy range has lots of benefits, including reducing risk of some diseases, improving sleep, boosting self confidence and ability to be active. However it can be difficult keeping a balance of what we eat and how much we move.

Knowing your weight and waist circumference (round your middle) is important as you can work out if you're at higher risk of diseases like type 2 diabetes.

How to accurately weigh and measure your waist

  • Weigh yourself on home scales at the same time each week, preferably before you’ve eaten and drunk anything and after going to the toilet.
  • You can use a BMI calculator to work out if your weight is in a healthy range. It is also useful to measure your waist. Done correctly this is a very useful way of working out risk of certain diseases.
  • For more help and information about how to measure your waist and find out your diabetes risk score read the information on Diabetes.org
  • If you are at high risk, book an appointment with your GP who can do further checks.

Losing weight

Most of us have tried to lose weight at some point in our lives. It’s often very difficult and we give up after a while. Short term diets and celebrity or fad diets don’t work in the long time and may put us at risk of illness. Long term, small step changes to our lifestyle work, they require patience and working with friends and family.

If you need help losing weight here are some options:

  • MEND a free healthy lifestyle programme for children and their families. Ages: 5-7, 7-13 or contact Hillingdon MEND office 020 8573 1271.
  • NHS 12 week weight loss plan

Smartphone Apps

You could consider using a smartphone app to track your diet and fitness progress and help you keep on track.

Good food

Food is more than fuel for our bodies. It brings people together and provides enjoyment and celebration. Unfortunately we all eat foods or portions that can negatively affect our weight and health. There is a lot of cheap and unhealthy food that is easy to buy. It is hard keeping a healthy diet, especially as food prices are creeping up. Read more about how to eat well.

Behind the headlines: we are surrounded by contradictory messages in the media. NHS choices do the mythbusting for you on how accurate the stories we hear or see are.

Most people waste food. There are many ways to reduce waste Love food Hate waste has recipe ideas, portion guides, hints and tips to reduce waste and save money.

Local food

We all shop at supermarkets and can get good deals on food. Often markets or ethnic food shops can sell fruits, vegetables, spices and speciality items cheaper than the supermarkets

Hillingdon has lots of local and speciality food. Here are a few more ideas for cheaper fruit and vegetables.

If you are struggling to feed yourselves or your family there is a network of local food banks. Check online to see how you can access these emergency services.

Last reviewed: 17/01/2019

Useful links


While every care has been taken in the compilation of the information on this website, neither Hillingdon Council or PCG Care Solutions will be held responsible for any loss, damage or inconvenience caused as a result of using the site and any inaccuracies/errors within these pages.

If you choose to purchase services via the Marketplace, you are advised to refer to the Buyers Guide prior to making a purchase, as well as making your own enquiries and seeking independent advice. This is applicable to Adult services only, as there is no Marketplace for Children's services.