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Advice and support for reducing the amount of alcohol you drink.

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Realising you have a problem with alcohol is the first step to getting better, but it's often the hardest one.

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Fetal Alcohol Advisory Support & Training Team

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Alcohol can have a huge impact on your health and lifestyle, so here you can find posts that look at the risks of drinking too much and how to handle pressure from friends to drink.

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We want to see fewer people have their health damaged or lives cut short due to alcohol, fewer children and families suffering as a result of other people's drinking, and communities free from alcohol-related crime and violence.

Latest News

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Videos

Minimum unit pricing one year on

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Working To Reduce Alcohol Harm | Alcohol Focus Scotland

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Alcohol Focus Scotland is the national charity working to reduce alcohol harm. Learn more.

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Posters and infographics are such great ways to share and spread the facts. Feel free to download and share any of these!

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Perth & Kinross Biodiversity Villages & Towns – Everyone Welcome

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Winter in 2021 is cold and different from the previous ones. Because we have to stay inside most of the time, electricity bills may be higher... So here are some tips to feel a bit warmer. You will find financial Continue reading "Tips for a warmer house"

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Grow Dundee Connecting people in Dundee who grow fruit, veg and herbs and forage in and around the city. Join our Grow Dundee Facebook page Resources Learn how to grow your own Grow & forage How to get started with sowing, planting, kitchen garden design and maintenance, indoors and container growing, etc tips and advice...

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Community Food Growing Map - Perth & Kinross

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Community Food Growing Map - Perth & Kinross

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Creating food growing areas across Perth & Kinross

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Aberfeldy Food Manifesto | Healthiest Town

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Reviving the 1974 Aberfeldy Group Manifesto developed by
Dr Yellowlees and farmers

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What we eat and how we eat has a massive impact on the world. Connect with the local groups that are already taking action in Angus.

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Sustainable Kirriemuir - an environmental charity with a vision for Kirriemuir to be a sustainable, net-zero community where people and nature flourish!

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Home - Sustainable Kirriemuir - an environmental charity with a vision for Kirriemuir to be a sustainable, net-zero community where people and nature flourish!

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We are an environmental charity with a vision for Kirriemuir to be a sustainable, net-zero community where people and nature flourish!

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Angus Growers Ltd is a leading soft fruit producer organisation based in Arbroath on the East Coast of Scotland, in the heart of the country’s traditional berry-growing region. Owned and managed by a dedicated group of 16 expert growers, we specialise in cultivating a wide variety of premium berries, including strawberries, raspberries, blackberries, blueberries, and cherries.

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We all have good days and bad days; we all have foods we like more, or like less. But is there a connection between feeling fine and the foods we have eaten? Do some foods make us feel grumpy? Is it possible to plan a diet for a good mood?
Vitamins and minerals

When you don't eat enough nutrient-rich foods, your body may lack vital vitamins and minerals, which may affect your energy, mood and brain function. The table below shows how not getting enough of some vitamins/minerals can affect your mood, and what you can eat to replenish your body.

You should aim to get your vitamins and minerals from eating a healthy, balanced diet with plenty of fruit and vegetables.

In certain circumstances or for certain people, supplements may be beneficial e.g. folic acid for all women planning pregnancy; iron supplements for people diagnosed with anaemia; vitamin B12 for vegans and older adults, and vitamin D for everyone in winter months, and all pregnant and breastfeeding women, older adults, and people with dark skin.

Carbohydrate = Glucose = Brain Power

To be able to concentrate and focus your brain needs enough energy, which comes from blood glucose. In fact, the brain uses 20 per cent of all the energy your body needs.

Glucose is also vital to fuel muscles and maintain body temperature. The glucose in our blood comes from the carbohydrates we eat - including fruit, vegetables, cereals, bread, rice, potatoes, sugars and lactose in milk.

Eating breakfast and regular meals containing some carbohydrate helps you have enough glucose in your blood.

Healthier sources of carbohydrates include wholegrains, vegetables, fruits, legumes and lower fat dairy foods. These are important sources of other nutrients as well, such as calcium and B vitamins.

Not having enough glucose in your blood (hypoglycaemia) can make you feel weak, tired and 'fuzzy minded'. This may happen when you don't eat enough carbohydrate-containing food, and is a particular risk if you have diabetes or do extreme exercise or manual labour. It can also happen if you follow a very restrictive diet or have irregular eating patterns.

Although glucose ensures good concentration and focus, once your blood glucose is within the normal range, you cannot further boost your brain power or concentration by increasing your glucose levels. If you are eating some carbohydrate foods, additional sugary 'energy' drinks are not needed and not helpful.

Comfort eating

There is a messenger chemical in the brain called serotonin, which improves mood and how we feel. Serotonin is made with a part of protein from the diet (tryptophan), and eating carbohydrate-rich foods may help more of this get into your brain.

This suggestion has been used to explain 'carbohydrate craving' - eating sweet, comfort foods to boost mood. There is not enough research to show that eating lots of protein foods containing tryptophan or eating a lot of carbohydrates can really support mood improvement in humans. But it may be that not eating enough carbohydrate (for example through a high protein/high fat diet) leads to low moods.

You also may have heard the idea that eating chocolate can make you feel happier, and there are observations that people feeling down are more likely to eat chocolate. This is probably because chocolate is a well-known reward and comfort food, rather than due to any potent physiological effects particular to cocoa.

Caffeine and the 'drug-effect'

Caffeine, found in coffee, cola and energy drinks, is often called a drug: it acts as a stimulant and can increase feelings of alertness, and counter the effects of fatigue. However it may be that some of the effects of caffeine actually 'normalise' the lower levels of alertness felt by regular users who have not consumed enough caffeine that day.

Too much caffeine, particularly in people who are not used to it, may cause the adverse effects of irritability and headache. Such symptoms also occur with caffeine withdrawal in people used to lots of caffeine on a regular basis.

Vitamins and minerals - effect on mood and what foods can help

Iron

Not getting enough iron results in low levels of oxygen carrying haemoglobin in the blood, resulting in the condition anaemia.

Feeling weak, tired and lethargic all the time.

The risk of anaemia is reduced by eating enough iron, particularly from red meat, poultry and fish, beans and pulses, fortified cereals. Avoid drinking tea with meals.

Thiamin B1, Niacin B3 or Cobalamin B12 (all B vitamins)

Tiredness and feeling depressed or irritable.

Fortified foods including wholegrain cereals, animal protein foods such as meat, fish, eggs and dairy.

Increased chance of feeling depressed, particularly important in older people.

Folate is found in liver, green vegetables, oranges and other citrus fruits, beans and fortified foods such as yeast extract (marmite) and fortified breakfast cereals.

May increase the incidence of feeling depressed and other negative mood states.

Brazil nuts, meat, fish, seeds and wholemeal bread.

The gut-brain axis

There is some current interest in links between mood and the gut microbiome (the trillions of bacteria resident in the human colon). Consistent research outcomes are needed before any valid claims can be made about this.

Omega-3 fats

Long chain omega-3 fats (found in fatty fish) support the development of the foetus during pregnancy, particularly the brain. Some research suggests that diets containing omega-3 fats may help to reduce low mood states in adults.

So does food affect mood?

There are many ways that foods can affect how we feel, just as how we feel has an influence on what foods we choose. Some of the mood/food effects are due to nutrient content, but a lot of effects are due to existing associations of foods with pleasure and reward (chocolate) or diet and deprivation (plain foods).

Some foods also have religious, economic and cultural significance, which will influence how we feel when eating them.

Summary

Feeling good comes from a diet that has enough healthy choice carbohydrate at regular times to keep blood glucose levels stable, and eating breakfast is a sensible habit.

Diets should also contain a wide variety of protein and vitamin and mineral-containing foods to support the body's functions.

As a rule, plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods, including oily fish, will support a good supply of nutrients for both good health and good mood.

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Is it possible to plan a diet for a good mood? This fact sheet includes healthy eating tips to improve your mental wellbeing.

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SAMH is Scottish Action for Mental Health.

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Food and Mood - How food affects your brain

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Food and mood are closely linked. Food gives us the energy and nutrients our brain needs. This page seeks to explore the link between food and mental health.

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Different foods can have different affects on how you are feeling, so check out what’s going to get those feel good chemicals flowing.

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Food and Mood: How does what we eat affect how we feel?

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In honour of the UN International Day of Happiness 2023, we’ve been thinking about how food makes us feel, and how starting the day with a full tummy may also have positive effects on children’s mood and wellbeing in the morning. Our nutritionist explains some key concepts linking what we eat and how we feel: […]

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Perth & Kinross Council - Help with the Cost of Living

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Perth & Kinross Council - Help with the Cost of Living

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Publications - First Steps Nutrition Trust

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First Steps Nutrition Trust has put together a resource to guide professionals on making the most of this valuable government initiative, and also has advice for volunteers and those who run food banks with information on supporting pregnant women and those with infants and young children who may u

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https://nhstayside.foundation/

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This training is aimed at anyone working with older adults who may need support to stay well in their own homes. It can support organisation to promote positive and healthy ageing through the prevention of malnutrition and promote consistency in support across agencies.

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Cost of living: tips for saving money and staying well

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We know it can be a challenge to look after your health when money is tight. We've put together useful information to help you.

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Food Standards Scotland - Diet and Life Stages

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Food Standards Scotland - Diet and Life Stages

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Diet and life stages | Food Standards Scotland

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A healthy diet is important at every stage of your life

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Food and nutrition - Healthy living | NHS inform

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Eating a healthy balanced diet can help to prevent diet-related illness and will give you all of the energy and nutrients you need keep active and maintain a healthy weight. Find out how much od the different food groups you should eat and how they can benefit your health

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C.A.N toolkit_Snack Attack Memory Game_A4

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Before your wee one arrives, it's a good idea to have a think about how you would like to feed them. Here you'll find information and on different feeding options, to help you choose what's right for you. We also have advice on how to know when your baby needs feeding, and how to manage the challenges if things don't go entirely to plan. And remember, whatever you decide now, you can always change your mind later.

Getting started with breastfeeding

Choosing to breastfeed is a great decision for your baby but it's not always easy. Breastfeeding is something you and your baby learn to do together. Recognising your baby's signs that they're hungry, practice and building up your confidence are the keys to successful breastfeeding. You'll find all the info you need to get off to a good start here.

When we're talking about breastfeeding we use the words 'women', 'mums' and 'breastfeeding' because most people who feed their babies this way identify as women. However, we recognise that not all people who breastfeed or chestfeed identify as women.

Breastfeeding in different situations

In an ideal world, you wouldn't have to think about anything except looking after your new wee one. But in the real world, that isn't necessarily the case. In this section we have tips to help if you're breastfeeding twins or caring for other children, if you've had a caesarean or your baby is premature or poorly.

Breastfeeding challenges

Your newborn will most likely try to feed soon after birth, but that doesn't mean they're born knowing exactly how. Even if things don't go well at first, don't feel it's your fault or give up straightaway. Most issues can be resolved by following the advice in these pages. Here we look at some of the most common problems that can arise and what you can do to get round them.

Expressing

Expressing your milk gives you a great alternative to breastfeeding. This section explains how to express and store your milk safely.

Weaning and first foods

Getting your baby to eat solid food is a whole new experience! From tips to make sure things keep going smoothly to weaning recipes, here you'll find tried and tested techniques from parents and professionals who've learnt things the hard way, so hopefully you don't have to.

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Here you'll find information and on different feeding options, to help you choose what's right for you. We also have advice on how to know when your baby needs feeding, and how to manage the challenges if things don't go entirely to plan. And remember, whatever you decide now, you can always change your mind later.

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Nutrition & Diet | Lifestyle | Health for Teens

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Do you have a healthy diet? We've got lots of information on healthy eating, the impact it can have on your body as well as the difference it can make to your mood.

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Going to university is an exciting time, but it can also be a time of change. You will have more choice over what you eat and the chance to take part in new social experiences and discover new food cultures, but also a limited food budget.

Eating a healthy diet without running down your student loan or wasting valuable studying (or socialising) time can be challenging. Studies show that university students drink more alcohol, eat more sugar and eat fewer fruit and vegetables than they should.

Yet, what you eat and drink can have an impact on your body and mind in countless ways. Your diet can also influence the environment and climate change. What's more, a healthy diet is a life skill, making university a great place to learn how to do it.

Taking time to eat well and having a basic knowledge of eating healthily in a budget-friendly and convenient way that is also more sustainable for our planet can help you get the most out of your university experience. This can help create healthy eating habits, for Freshers week and beyond!

A healthy and sustainable diet for the student budget

Although money may be tight and you can help make sure your body gets all the nutrients it needs to work well from day to day by having a healthy, balanced diet.

Healthy eating is not just about eating less sugar, salt or saturated fat but also about what we should be eating more of, like fruit, vegetables and fibre. Everyone is different and there is no one magic diet or the need for all-or-nothing approaches. You can adapt the principles of healthy eating to suit you.

Food waste is an important issue to consider for both your budget and the environment. It is estimated that food losses and waste could contribute as much as 10% of greenhouse gas emissions. In the UK, the food we throw away at home is the biggest source of food waste.

Here you can find some advice and tips for how to shop, cook and eat in a way that is better for you, your pocket and the planet. For further information read our page on eating healthily and sustainably.

Shop smart

Our tips may help you to stop spending the extra money on campus!

Eating healthily can be a challenge if you are shopping on a budget, but you can make your money go further and buy some lower-cost nutritious foods.

Try own brand products

These will normally be cheaper than branded products.

You can buy branded products you like when they are on offer, and you have space in your cupboard.

Bulk out meals with beans

Add ingredients like beans, vegetables, chickpeas, lentils and tofu to curries, pasta sauces and stir-fries to bulk them out and make them go further.

Shop around your local sellers

Foods from local sellers such as greengrocers, butchers, fishmongers, markets or specialist food shops like Asian stores might be cheaper.

Check the supermarket world food aisle as well, as you may find some items cheaper here like spices and sauces. Some universities have food pantries available for students to access affordable food.

Frozen can be cheaper

Buying frozen fruit and veg can save you money. Frozen fruit and veg still count towards your 5 A DAY and because freezing preserves nutrients, some frozen vegetables can even give you more of certain nutrients than fresh versions.

Using frozen fruit and veg can also stop unused food going to waste, as you can use the exact amount you want when you want it

Use any freezer space you have wisely for saving your leftovers - don't forget to let the food cool first! Freeze food in one-portion containers, making it easier to defrost a meal when you are ready to eat.
Alessandra Marchi, Nutrition Scientist, Recent Graduate

Make a shopping list and stick to it!

Planning your meals can help you cut down on food waste and save money.

Work out exactly what you need to buy. Budgeting is a big part of student life, and this includes working out how much a week you can spend on food and drink. You can reduce the temptation to buy foods you don't need by planning your meals at the end of the week for the week ahead.

Cook tasty, healthy and affordable meals - for you and others

Cooking is a valuable life skill for university and beyond and is something you can do for yourself but also together with your housemates or friends to have a break from studying! You may find you learn a lot about different foods and cultures as well - food often has many stories, and food can be the basis of interesting topics of conversation including politics, food movements, health and history.

Batch cooking is an excellent way of having ready-made meals for your week ahead. Get your housemates involved so you can all share the costs of the food shop and cook together to make things more fun!

Cooking with your housemates can help save you money - sometimes on a Saturday night we would all make a "fakeaway" meal together such as fajitas or pizza before going out.
Leah Corper, Nutrition Scientist, Recent Graduate

What about vegetarian or vegan diets?

If you or any of your housemates are vegetarian or vegan, then there are certain nutrients, like iron and calcium, which you might need to pay a bit more attention to when planning your meals. Find out more by readingour page on healthy eating for vegetarians and vegans.

University Kitchen Survival Guide

Some ideas of the student store cupboard essentials you might want to stock up with during that first big shop!

We need enough fluid for our bodies to function properly. You should aim to drink about 6-8 glasses of fluid each day (alcohol doesn't count). Water is a good choice because it hydrates you without giving you extra calories or harming teeth and is free from the tap!

Young people get a lot of free sugars (the type of sugars that we all need to cut down on) in their diets from sugars-sweetened drinks (such as fizzy drinks, squash and energy drinks). Try to drink less of these, and go for water, lower-fat milk and 'no-added-sugars' versions instead.

Tea and coffee count towards your fluid intake but be careful not to overdo it on the caffeine - try not to have more than four cups of instant coffee or five cups of tea a day (up to 400mg of caffeine a day). Too much caffeine can interrupt your sleep and cause anxiety, and in the long term may also increase your blood pressure and risk of an irregular heartbeat.

Energy drinks

You may be tempted to drink energy drinks during revision or exam time. Whilst energy drinks can give you a quick boost, in the long-term, drinking lots of these drinks can make you feel irritable and affect your sleep because of the levels of caffeine they have.

Most evidence suggests that drinking a lot of energy drinks can also lead to negative health effects such as high blood pressure, poor mental health effects and weight gain. Most of these effects are suggested because of high levels of sugar and caffeine.

Does eating a meal before a night out drinking stop me getting drunk?

Eating a meal with starchy foods like pasta or potatoes and some protein like chicken or fish before you head out won't stop you getting drunk but will help slow down how fast your body absorbs alcohol, which may make you feel less drunk and could help prevent a hangover.

What can I do to stay safe on a night out?

Don't drink too quickly and know your limits - everyone is different so try not to keep up with everyone else.

Drinking water or a non-alcoholic drink between alcoholic drinks won't make you less drunk but can help you pace yourself and may reduce your hangover symptoms.

Have a plan for how you are going to get home safely so you don't have to make a decision at the end of the night.

Look out for others too - keep an eye on your friends if they have drunk too much and stick together at the end of the night.

What counts as binge drinking?

Binge drinking is when you drink a lot of alcohol in a short space of time.

Drinking a lot of alcohol quickly can damage your health and increase your risk of alcohol poisoning. You may be more likely to take risks and have accidents that cause injuries, which can even cause death in some cases.

How do you cure/prevent hangovers?

The most common hangover symptoms are headache, nausea, tiredness and dehydration. Drinking alcohol causes your body to lose more water than normal. Drink water when you get home and keep a glass of water by the bed. Drinking plenty of water the day after a night out will also help you rehydrate.

If you wake up with a hangover, then you might be more likely to miss lectures or seminars, which could eventually have an impact on your academic performance.

What are the alcohol guidelines?

If alcohol is going to be a part of your life at university, remember that it's recommended not to drink more than 14 units of alcohol a week (equal to 6 pints of 4% beer or 6 glasses of 13% wine).

This should be spread across the week with several alcohol-free days, rather than the units being saved up for one night out.

Remember, some types of beer or wine may be stronger so will have more units. For example, stronger premium lagers can be between 5% and 7% and some stronger wines can be 14% or more.

Regularly drinking too much alcohol can damage your health and increase your risk of long-term diseases like cancers, liver disease and heart disease and stroke. Drinking alcohol can also increase your risk of developing mental health problems, including self-harm and alcohol dependence

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Nutrition for Students - British Nutrition Foundation

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Going to university is an exciting time, but it can also be a time of change. You will have more choice over what you eat, but also a limited food budget.

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Make a change today! Discover healthy recipes, food swaps, nutritional advice, and top tips and activities to help the whole family stay healthy.

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Nutritional Standards and Practical Guidance for Early Learning and Childcare Providers in Scotland. Childcare services providing food and/or drinks to children 0-5 years, and are registered with Care Inspectorate, will be responsible for the implementation of this guidance.

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Best Start Grant and Best Start Foods are payments to help with the costs of supporting your family.

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Healthy eating interactive resources (11-14 Years)

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Healthy eating interactive resources (11-14 Years)

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Check out this Video designed by Sarah Bremner.

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Print and laminate to play with families.

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Extra cards to highlight the amount of fats in foods.

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Traffic Light Game (Hidden Salt Game) Video

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Traffic Light Game (Hidden Salt Game) Video

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Age Scotland | The Scottish Charity for Older People

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We work to improve the lives of people over the age of 50 and promote their rights and interests. Our mission is to inspire, involve, and empower older people in Scotland, and influence others, so that everyone can make the most of later life.

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NHS Tayside Nutrition & Dietetic Website- Malnutrition

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NHS Tayside Nutrition & Dietetic Website- Malnutrition

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NHS Tayside (scot.nhs.uk)

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Community Food & Health Team - Undernutrition YouTube Channel

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Community Food & Health Team - Undernutrition YouTube Channel

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nutrition cooking undernutriton "healthy eating" "family nutrition" "health promotion" "fussy eating" weaning "introducing solids" "cooking on a budget"

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Community Food and Health Team NHS Tayside

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Public Health Nutrition and Dietetic Service, NHS Tayside Our YouTube channel comprises of educational videos on various nutritional topics. The content is suitable for all, including our partner services and all residents of Tayside. Please note, some of our videos have accompanying PDF documents which we recommend you read before or after viewing the video content.

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Whether squeezing it in before the school run in the morning or before bed on busy midweek evenings, preparing your child's lunchbox can seem like just another thing on the list.

School meals are a great choice, but if you do make a packed lunch for your child then we've got you covered with our range of quick, easy, healthier lunchbox ideas and tips.

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Lunchbox ideas and recipes - Healthier Families

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Simple, tasty recipes and tips for hassle-free healthier packed lunches.

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How do you start a sustainable diet?

Environmentally sustainable diets are a win-win for the planet and your health too.
We can reduce our carbon footprint and help our planet by:

Reducing red meat and having some meat free days every week

Eating more plant foods

Reducing food waste

Moderating higher fat dairy foods

Work through these tips then decide what action you'll take

An environmentally sustainable diet does not have to include meat or mean going vegan - you don't have to remove meat and dairy completely.

Shift to more plant foods like beans, lentils, nuts and meat alternatives such as 'mycoprotein' in place of animal food

Moderating our dairy intake also helps the planet.

Prioritise lower fat and sugar dairy options such as milk and yoghurt over ice cream and desserts

If you have plant-based alternatives, make sure to opt for fortified options with added calcium and iodine

Eating high fibre grains is best for the environment - and your health - because they're nutritious

Opt for wholemeal breads, bulgar wheat and wholegrain versions of pasta and cereals

Aim for your 5-a-day but keep it sustainable.

Choose local and seasonal produce

Reduce fruit and veg that have been flown in or grown in greenhouses

Avoid prepped and packaged fruit, veg and salads

Remember tinned and frozen count too

Overall food intake in the UK is too high, especially high calorie foods like biscuits, crisps, chocolate and takeaways which are less nutritious.

Watch your portions and snacks to protect the planet - and your health too

Soft drinks and fruit juice are the third biggest contributor of dietary greenhouse gas emissions. Tap water remains our most sustainable source of hydration.

Wasted food and drink is harmful to the environment because of all the land, water and energy used in its production.

70% of food is wasted in the home so there is plenty we can do to control this

Try these tips from Love Food Hate Waste

What would your own personal action plan look like after reading this list? Decide how you'll take a step in the right direction!

The information on this page is general. If you have a medical condition, are pregnant or a child, please seek advice before making any changes to usual dietary advice.

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Environmentally sustainable diets are a Win-Win for the planet and your health too. So how do you start a sustainable diet?

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NHS Tayside Nutrition & Dietetic Website

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NHS Tayside Nutrition & Dietetic Website

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https://www.nhstayside.scot.nhs.uk/OurServicesA-Z/NutritionandDieteticService/index.htm

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Founded in 1944, The Vegan Society is a registered educational charity that provides information and guidance on various aspects of veganism.

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The Vegetarian Society influences, inspires and supports people to embrace and maintain a vegetarian lifestyle.

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Food allergies | Food Standards Scotland

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Most allergic reactions to food are mild, but some can be very serious. A small amount of the food concerned can trigger a reaction

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https://www.nhstayside.scot.nhs.uk/OurServicesA-Z/NutritionandDieteticService/PROD_358830/index.htm

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Not everybody feels comfortable talking about bodies and weight. It might be an emotive subject for you. Or you might be worried that talking about size might make your child feel self-conscious about their body, and perhaps put ideas into their head about being over- or underweight, or encourage them to judge their own or other people's body shapes. But it's a good idea not to make weight and size a taboo subject, so your child knows that you'll always be honest with them and that they can come to you if they have any worries.

As a parent there are lots of things we have to talk to our kids about that we'd perhaps rather ignore - from sex to online dangers. And for many of us, weight is another of these awkward subjects. And of course it's up to you to decide what to talk to your child about - you know them best. But there are times when it can be helpful to talk openly to your child about weight. Here are some examples:

Talking about size and weight rather than avoiding the topic helps build trust and can help prevent your child from feeling that their weight is something to be ashamed about or that they have to keep secret. If they have any worries, they'll be more likely to come to you, and you can talk through their concerns together.

Children will hear lots of different things about weight from many places - in school, from friends, on TV, online and through social media. You can help them to see that what they hear about shape, size and weight is not always right or helpful.

Talking to you about their shape, size or weight could be your child's only chance to ask questions openly and learn about their weight and health.

Talking about weight as just one part of keeping healthy can help prevent them worrying about it.

Some people prefer to talk about growth and health, or exercise and healthy eating, rather than using the word 'weight'. If this is what you and your child are comfortable with, this is fine. But sometimes it can be helpful to use the word 'weight', for example, if:

your child asks about their own or someone else's weight or size

you hear your child use hurtful words about someone's size

other people, including health professionals, talk about weight with your child

your child mentions talking about weight or weight teasing at school - you could take this as a chance to ask them what they think about weight and how they talk about it with their friends.

Try not to make 'weight' a banned word as this can create shame and worry. Talk openly about weight, size and shape if your child wants to.

Tip #1: Focus on health rather than weight

Being healthy is about eating a balanced diet, keeping active and getting plenty of rest. It's so much more than how much we weigh or what our individual body shape is.

So if you do talk about your child's weight, let them know it's because you want them to grow well and be healthy, not because they should look a certain way. And when you're talking to your child about the things they can do to look after their health (like keeping active and eating plenty of fruit and veg), focus on how these things will make them feel better and fitter, not thinner.

Tip #2: Don't feel you need to know all the answers

You might avoid talking about weight because you're not sure how to answer any questions. But remember, the most important thing is that your child feels able to talk to you, not whether you have the perfect answer straight away.

If you don't know the answer to a question they ask, you could take it as an opportunity to talk about it ('I don't know - what do you think?'), talk to other family members or friends about it or to look up the answer together on a reliable website like NHS Inform.

Tip #3: Choose your moment

Pick times when it's more natural to talk about food, activity or weight. For example:

if your child brings up the topic when you're chatting together

if the issues of weight or diet come up in something you're watching together you could discuss the storyline

when a child talks about their own or someone else's size, you could use this as an opportunity to chat about it.

Tip #7: Make it a chat not a lecture

If you're talking about healthy eating or being more active or size and weight, make sure you give your child plenty of time and opportunity to ask questions and bring up anything they may be wondering about.

Tip #8: Remind your child that their weight is not who they are

Make sure they know that everyone deserves respect - whatever their body size, shape or ability. Praise your child for a variety of things so they know you love them for who they are, not what they look like or only when they do well at something.

Many adults are unhappy about the way they look or struggle with their weight, so if you feel this way you're certainly not alone. But you can still help your child to be healthy.

If you're trying to gain or lose weight yourself it's a good idea to avoid talking about diets and dieting or eating different foods from the rest of the family. Instead, try to show your child that healthy eating and keeping active are normal and important for everyone.

If you're increasing the amount of exercise you do, try to pick an activity you enjoy. This way your children will see you enjoying physical activity, rather than treating it as a chore, and this might encourage them to be more active themselves too.

You can find some helpful tips for improving how you feel about your body on the Mental Health Foundation website. You can get advice on eating healthily and keeping active on the NHS Inform website.

Weight isn't just a number - it can be tied in with other issues like body image, confidence and bullying. These pages have more information that can help:

If you're concerned about bullying, this page from the NSPCC has lots of information on preventing bullying, spotting the signs that your child may be being bullied, and how you can help them and get further support. The respectme and YoungMinds websites also have practical advice.

This article is based on research carried out at the University of Bath. You can find out more about this research here.

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Not everybody feels comfortable talking about bodies and weight. It might be an emotive subject for you. Or you might be worried that talking about size might make your child feel self-conscious about their body, and perhaps put ideas into their head about being over- or underweight, or encourage th…

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