Follow our top tips to stay healthy and eat well.

Remember, small changes all add up to make a big difference and don't shop when you are hungry.

It's too tempting to pick up the wrong foods.

• Serve meals already dished onto plates instead of placing serving bowls on the table. This allows you to think twice before having a second portion.
• Take your time. When you eat too fast, your brain doesn't receive the signal that you're full and you've already overeaten.
• When eating, focus on your meal and your company. Watching television, reading or working while you eat can distract you and cause overeating.
• Visit your local farmer's market. You can find new varieties of fruits and vegetables to try, and you will be eating foods that are in season.
• Freeze portions of soups, stews and casseroles. When you're tired and don't want to cook, you can pull something healthy from the freezer rather than opting for a takeaway.
• Replace refined starches with whole grain: try brown rice, whole wheat pasta, whole wheat bread and crackers, whole-wheat couscous and oatmeal
• Add diced vegetables to soups, chili, stews, casseroles, salads and pasta sauces.
• Avoid adding butter or oil to steamed vegetables.
• Add fruits to salad for a change. Try fresh orange or tangerine sections, apples or kiwi.
• Aim for your five a day. For example, have an orange for breakfast, an apple with lunch or a pear for pudding. Grab some baby carrots for a snack, add a handful of baby spinach to your sandwich or canned beans to vegetable soup. See guidance on Five-a-Day

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