Healthy Weight

Healthy Recipes

Nurse Helpline

01 6685001

9am – 1pm Mon to Fri

Practical advice for real-life health

Welcome to your toolkit for making practical, evidence-based changes to support your health and weight goals. You don’t have to do it all at once. Start with 1-2 changes that feel doable, then build from there. It’s not about perfection – it’s about finding what works for you.

Getting started: Small changes that make a big difference

Real, lasting health changes come from consistent habits that fit your life.

Try a few of the ideas below and build on them over time.

 

Everyday habits to try:

1.       Keep a simple diary

 

2.       Build balanced meals

Use this balanced plate as a visual guide.

See the HSE’s Food Pyramid serving size guide for portion guidance.

 

3.       Don’t chase hunger

 

4.       Make sure you’re eating enough

 

5.       Enjoy some pre-meal nibbles

Crunchy vegetables and fruit or soup before meals can help you feel full and reduce your overall food intake.

 

6.       Hydrate wisely

7.       Boost your fibre intake

 

8.       Slow down when eating

Eating slowly helps your brain regular your appetite better. Use the 10-20 rule:

 

9.       If you’re an evening snacker

 

10.  Plan ahead

 

11.  Get good sleep (if you can)

 

12.  Movement matters

 

13.  Stay on track

 

14.  When motivation slips

Ask yourself:

 

Need meal ideas?

Get inspired with our Example Meal Plan – simple, satisfying meals to support your health goals

Download

Need extra support?

You’re not alone. Support can make all the difference. Visit our Supports and Signposting page or talk to:

Downloads and Tools

You might be interested in

Translate »

2025-06-20