Healthy eating

Eating healthy food is an important part of having a healthy body and can help you feel better.

It is important to eat healthily as it helps you to:

  • Keep your energy levels up and sleep better
  • Look after your immune system
  • Reduce your risk of health conditions, like diabetes, strokes and cancer
  • Helps you to look after your heart
  • Have strong bones and joints
  • Have good mental health
  • Manage your existing health conditions

There are lots of things you can do, like:

  • Eat 5 pieces of fruit and veg a day
  • Eat less sugary and salty foods – check the labels
  • Eat more beans, fish, eggs and lean meat (e.g. chicken breast)
  • Choose wholegrain pasta, rice and brown bread, and cut down on carbs
  • Go for lower fat cheese, milk and butter
  • Drink lots of water
  • Drink less alcohol – have 2 or 3 alcohol-free days a week

For more guidance and advice on eating healthy, take a look at the NHS website.

Top tips for cooking on a budget

The Cost of Living Response team and Our Newham Money have produced a guide with top tips on saving money on your food shop. Take a look at their guide here.

Every primary school child in Newham can have a delicious and nutritious FREE school meal every day. This can save your family £500 a year! Speak to your school office for more information or fill out this form.

Visit Early Start nutrition's website for help budget planning your family's food shop

Find out more about African and Caribbean diets

A healthy diet and lifestyle are essential for preventing or managing serious illness if you're from an African or Caribbean background.

Visit Heart UK's website to read more

South Asian diets and cholesterol

Everyone needs to look after their cholesterol levels for a healthy heart, and if you’re from a South Asian background, it’s even more important.

Read more on Heart UK's website

Find local support services

The services below are free to Newham residents to help you to eat healthily.

Nutrition Kitchen Free Nutrition Course

Nutrition Kitchen course trainer doing a cooking demonstration

12 week cooking and physical activity programme for adults

Get support from a Health & Wellbeing Coach at your GP practice

People chopping fruit and vegetables

Health & Wellbeing Coaches work in GP practices and are part of the NHS. They are here to give you extra support to achieve your health goals, such as stopping smoking, losing weight or being more active.

Parent nutrition webinars run by expert registered nutritionists

Mum feeding a child with a spoon

Sign up to attend our free webinars on baby weaning and toddler meals and snacks with registered nutritionists. We also have many free online courses you can view at any time on topics such as good nutrition for your toddler, feeding your baby in the first year, fussy eating strategies and eating well in pregnancy.

Free help to lose weight and get active

A group of people who have taken a selfie after an exercise call looking happy

Join one of our free programmes to lose weight and get active.

Find a free hot meal near you

Cartoon people together enjoying a hot meal

Warm Havens also offer hot meals. Find a warm haven near you.

Need help with food?

Newham Food Alliance

The Newham Food Alliance can connect you into a local food bank.

ELFT Community Disordered Eating team for over 18s

ELFT logo

The East London Eating Disorder Service, covering the boroughs of Newham, Tower Hamlets and City and Hackney, consists of enthusiastic clinicians from various professional backgrounds who are passionate about eating disorder treatment. The team provides multiple functions, such as triaging new referrals, providing assessments, and specialist treatment where suitable.

Healthy Eating in Pregnancy

Early Start Nutrition logo

Take a look at our Pregnancy page for resources on healthy eating for pregnant people.

Free Healthy Start Vitamins

Table with bottles of healthy start vitamins on top. The bottles are white with a turquoise cap.

From May 2021, all pregnant women, new mothers and children under the age of 4 years can access FREE vitamins including the recommended amount of Vitamin D in Newham.

Healthy Start Food Scheme

Children watch a cooking lesson

There are over 2000 eligible families in Newham who are missing out on payments to buy vegetables, fruit, legume/lentils/beans and milk.

Helpful resources

A healthy diet, a healthier world

This video from the World Health Organisation explains why it is so important that we focus on healthy eating in our community.

How the food you eat affects your brain

This video from Mia Nacamulli explains what happens in your brain after eating certain types of food.