Getting active doesn’t have to mean running marathons or spending hours in the gym. Small positive changes to how we move, eat and look after our bodies can make a big difference to both our physical and mental wellbeing.
Throughout our Move More. Feel Better. campaign, this week’s focus is on simple nutrition tips to boost your energy and wellbeing.
Healthy eating doesn’t have to mean following a strict diet or giving up your favourite foods. Making a few small changes each day can help you feel more energised, stay focused and support your overall health.
- Don’t skip breakfast
Breakfast “breaks the fast” by replenishing glucose and nutrients after sleeping. It boosts energy and mental focus for the day ahead. Additionally, it aids in maintaining healthy blood sugar levels, managing weight, and preventing chronic conditions like type 2 diabetes and heart disease.
Try: Porridge, wholegrain toast with eggs, greek yoghurt and fruit, overnight oats.
- Drink more water
Feeling tired or struggling to concentrate? You might simply need more water.
Simple steps: Keep a reusable water bottle nearby; Aim for 6–8 glasses each day; Drink a glass of water before your tea or coffee.
- Add one extra portion of fruit or vegetables
You don’t have to overhaul your diet—just add one more portion each day.
Easy ideas: Add berries to your breakfast; Snack on an apple or banana; Add extra salad to your sandwich; Include another vegetable with your evening meal.
- Choose smarter snacks
Sugary snacks can give you a quick boost followed by an energy slump.
Instead, try: Fresh fruit; Unsalted nuts; Natural yoghurt; Vegetable sticks and Hummus; Oatcakes.
- Fill half your plate with vegetables
A simple way to improve any meal is to increase the amount of vegetables.
Aim for: Half vegetables or salad; Quarter lean protein; Quarter potatoes, rice, pasta or other carbohydrates.
- Plan ahead
Healthy choices are easier when you’re prepared.
Try to: Make tomorrow’s lunch tonight; Keep healthy snacks at work or in your vehicle; Batch cook meals for busy days.
- Watch the sugar
Too many sugary drinks and snacks can cause energy crashes.
Try swapping: Fizzy drinks ? Water or sugar-free alternatives; Chocolate ? Fruit; Crisps ? Nuts or popcorn
- Eat regularly
Skipping meals often leaves you feeling tired and hungrier later.
Aim to eat: Breakfast; Lunch; Dinner; Healthy snacks if needed
Useful resources
NHS – Healthy eating: https://www.nhs.uk/live-well/eat-well/
The Eatwell Guide: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
British Nutrition Foundation: https://www.nutrition.org.uk/
Remember, healthy eating isn’t about being perfect. Small changes made consistently can have a big impact on your energy, mood and long-term wellbeing. Start with one simple step today, then build from there.
Please share the poster Simple Tips poster which you can find on the UK News download page HERE), on your workplace noticeboards and wellbeing boards.