Checking your body mass index

Fruit and vegetables are generally low fat, low calorie foods. So eating fruit and vegetables instead of foods that are high in fat and added sugars may help you achieve, or keep to, a healthy weight.

Being overweight increases the risk of a wide range of diseases including heart disease and diabetes. If you are worried about your weight, healthy eating and being physically active is the best way to bring it down and keep it down sensibly..

What is a healthy diet?
A healthy diet contains:
• plenty of starchy foods such as bread, rice, pasta, breakfast cereals,potatoes, yams and sweet potatoes - look for higher fibre versions where
possible (eg wholemeal bread or pasta)
• at least five portions of a variety of fruit and vegetables daily
• moderate amounts of dairy products (or alternatives) - look for low fat versions where possible
• moderate amount of meat, fish or alternatives such as eggs, beans, peas and lentils - look for lower fat versions where possible
• the occasional treat (foods that are higher in fat, salt and/or added sugar should only be eaten in moderation)
• little salt - always read the label

Healthy eating is a great way of living a fitter and healthier life. It reduces the risks of developing heart disease, some cancers, diabetes and high blood pressure, and can help you achieve or maintain a healthy weight

You can check whether you are a healthy weight by working out your body mass index (BMI). You do this by taking your weight (in kilograms) and dividing it by your height (in metres) squared. So, if you weigh 65 kilograms and are 1.73 metres tall, you would have a BMI of 65/ (1.73 x 1.73) = 21.7.

Over 25 is considered overweight, and over 30 is obese