The National Institute of Clinical Excellence (NICE) lists the following as strategies for those who wish to achieve and maintain a healthy weight:
- Base meals on starchy foods such as potatoes, bread, rice and pasta, choosing wholegrain where possible;
- Eat plenty of fibre-rich foods – such as oats, beans, peas, lentils, grains, seeds, fruit and vegetables,
as well as wholegrain bread, and brown rice and pasta;
- Eat at least five portions of a variety of fruit and vegetables each day, in place of foods higher in fat and calories;
- Eat at least five portions of a variety of fruit and vegetables each day, in place of foods higher in fat and calories;
- Eat as little as possible of-
- fried foods
- drinks and confectionery high in added sugars
- other food and drinks high in fat and sugar, such as some take-away and fast foods
- Eat breakfast;
- Watch the portion size of meals and snacks, and how often these are being eaten;
- Minimise the calories taken in from alcohol;
- Make enjoyable activities – such as walking, cycling, swimming, aerobics and gardening – part of everyday life;
- Minimise sedentary activities, such as sitting for long periods watching television, at a computer or playing video games;
- Build activity into the working day – for example, take the stairs instead of the lift, take a walk at lunchtime.
It is recommended that people should exercise for thirty minutes on at least five days per week.
NICE also sets out the following strategies for helping children and young people maintain or work towards a healthy weight:
- Children and young adults should eat regular meals, including breakfast, in a pleasant sociable environment without distrations (such as watching
television);
- Parents and carers should eat with children – with all family members eating the same foods;
- Encourage active play – for example, dancing and skipping;
- Try to be more active as a family – for example, walking and cycling to school and shops, going to the park or swimming;
- Encourage children to participate in sport or other active recreation, and make the most of opportunities for exercise at school.
