At a glance

• Start with one meal or snack you eat regularly.
• Build variety across vegetables, fruit, whole grains and protein foods over time.
• Choose water most often and keep highly processed discretionary foods as occasional choices.
• Seek individual advice if a health condition, pregnancy, allergy or eating concern affects what is suitable.

A simple place to start

• Add one vegetable or piece of fruit to a meal you already eat.
• Choose a higher-fibre grain option where practical.
• Include a protein food that suits your preferences and budget.
• Plan one convenient option for busy days.

Build a balanced pattern

• Aim for variety rather than a perfect meal.
• Use mostly minimally processed foods while keeping the plan realistic.
• Review portions according to hunger, activity, health needs and individual advice.
• Change one repeatable choice before changing everything at once.

When to book a GP review

• You have significant or unexplained weight or appetite change.
• Eating is affected by swallowing difficulty, persistent vomiting, pain or bowel symptoms.
• A medical condition, pregnancy, medicine or food allergy requires individual advice.
• Food or body-image concerns are causing distress or restrictive eating.

Keeping it practical

• Choose changes that fit your culture, household and budget.
• Notice energy, enjoyment and consistency rather than aiming for perfection.
• Ask your GP whether an accredited practising dietitian would be helpful.

Emergency advice

Call 000 for a severe allergic reaction, severe breathing difficulty, collapse, or another severe or rapidly worsening symptom.

Rochedale Family Practice is not an emergency service.