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Healthy living

Healthy living

Advice and information on healthy living.

Are you worried about being overweight?

Are you worried about being overweight?

Are you worried about yours or your child’s weight?

Maintaining a healthy weight or being in control of your weight is achieved by a combination of a healthy well balanced diet and sufficient exercise or physical activity. 

Being overweight or underweight can affect how you feel about yourself. It can make you feel unhappy and tired. It can also have a serious impact on your health including, raising your risk of heart disease, diabetes and other serious health conditions.

If you want to check whether you or your child are a healthy weight you can check herehttp://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx

Achieve a healthy weight with our free Adult Weight Management programme.

Imagine achieving your ideal weight without any more yo-yo or fad diets – and no more confusion about what you can or can’t eat!

With the support and expert guidance of our Healthy Lifestyle Coaches and just 13 group sessions, you can learn how to lose weight and keep it off for good and without expensive branded food or supplement products in sight!

If you sign up to our proven 13-week journey you will:

  • Understand what makes you tick, how to retrain your appetite, how to recognise the fullness factor, getting the lifestyle balance right and of course getting active.
  • Learn proven skills and techniques with the support of our coaches to achieve and maintain your ideal healthy weight
  • Build and follow a personal healthy lifestyle plan with realistic targets that work for you
  • Meet new people, share experiences and learn from each other in the friendly, relaxed weekly group sessions

NHS- Change4Life

Change4Life gives practical and fun exercise and healthy eating tips and guidance for adults and families. Eat Well Move More Live Longer 

Website: https://www.nhs.uk/.../change4life-beta


Chippenham Road Children's Centre

Chippenham Road Childrens Centre, 85-89 Chippenham Road, Romford, RM3 8HP

01708 433 988


Collier Row Children's Centre

Collier Row Childrens Centre, 28Clockhouse LaneRomfordRM5 3QJ

01708 434 578


Elm Park Children's Centre

Elm Park Childrens Centre, Diban Avenue, Hornchurch, RM12 4YH

01708 434924


Employment and Advice Surgery

St. Kildas Nursery, 90Eastern Road, Romford, RM1 3QA

01708 434787


Hilldene Children's Centre

267Straight Road, Harold Hill RM3 7JP

01708 340833


Ingrebourne Children's Centre

Children Centre, Ashbourne Road, Romford, RM3 7YT

01708 434 580


Rainham Village Children's Centre

Rainham Primary School Upminster Road, South Rainham, RM13 9AA

01708 434 928


St Kilda Children's Centre

St Kilda Children's Centre, 90 Eastern Road, Romford, RM1 3QA Tel: 01708 434 799


Healthy eating

Healthy eating

It’s important to eat the right foods in the appropriate amounts order to stay fit and healthy.

A healthy diet should include lots of fruit, vegetables and starchy foods such as whole meal bread and wholegrain cereals. You should also have some protein-rich foods such as meat, fish, eggs, lentils or pulses and some milk and dairy foods.

Choosing to eat the healthy option is important, whether you are planning a meal or just picking up a snack. It's important to eat the right kind of food and the right amount. Eating the right amount means that you will have enough energy for how active you are, and it will stop you putting on weight. Eating the right kind of food means choosing a range of food to make sure you have a varied and balanced diet.

For more information the Food Standards Agency's consumer advice and information website eatwellgives reliable and practical advice about healthy eating, understanding food labels and how what we eat can affect our health.

Visit the NHS Live Well Healthy Eating website

The NHS eatwell page has lots of different tools and information to so you can find out all about healthy eating, including portion control and what foods to avoid.

The eatwell top tips

1.     Don't miss your breakfast

Breakfast sets you up for the day. It kick starts your metabolism and provides your body with energy to get you moving. Missing breakfast won't help you lose weight, because you will be more tempted to snack during the day. Eating breakfast everyday helps to control your need to snack during the day.

2.     Think about your portion size

It is easy to control portion sizes, and it can really help you to keep track of what you are eating. ‘The Eatwell Plate’ shows you what a well balanced and well proportioned plate of food looks like.

3.     Base your meals on starchy foods

Include starchy foods like bread, rice, pasta and potatoes. Try to choose wholegrain varieties. You should have one starchy food in every meal.

4.     Eat lots of fruits and vegetables

Fruit and vegetables are an important part of a healthy diet. Try to eat at least five portions per day. For information on how much 1 portion is, see NHS Live Well - 5 a day portion sizes

5.     Eat more fish

Fish is a good source of proteins, vitamins and minerals.

6.     Cut down on saturated fat and sugar

Saturated fat can cause cholesterol, which can lead to heart disease.

Foods like meat pies, sausage, hard cheese, butter, ghee, lard, cream, sour cream, ice cream, biscuits, pastries and cakes contain saturated fat.

Foods like sweets, deserts, cakes, biscuits and sugary soft drinks contain high amounts of added sugar, which we need to cut down on.

7.     Try to eat less salt - no more than 6g a day

Lots of the food you buy already has a lot of salt in, so remember to check the label. Salt can cause high blood pressure, which can lead to heart disease.

8.     Get active and try to be a healthy weight

A healthy weight means neither underweight nor overweight. Achieving a healthy weight requires a combination of a healthy well balanced diet and sufficient exercise or physical activity. If you're worried about your weight, ask your doctor or practice nurse for advice.

9.     Drink plenty of water

Try to drink 6-8 glasses of water a day.

A healthy diet will help you and your family to be fit and well.

Further information:



NHS choices – vegetarian and vegan diets



Sexual health

Sexual health

What should I do if I think I have a Sexually Transmitted Disease (STI)?

If you think you may have an STI then it is important to seek medical advice. Any STI left untreated can cause serious health problems. There are many options available:

  • Visit your doctor.
  • Visit one of the Terence Higgins Trust clinics across the borough.
  • Visit the Sydenham Centre at Barking Hospital.
  • Visit the Queen's Genito-Urinary Medicine (GUM) clinic at Queen's Hospital.

Some local pharmacies also provide test kits to screen for a Chlamydia Infection. Chlamydia is the most common STI in England and in most cases occurs without symptoms. For further information, please contact your local pharmacy. 


There are several forms of contraception available, including short term and long term reversible contraception. For further information and advice on choosing the best contraception methods for you, contact your local doctor or family planning clinic.

In addition to the contraceptive advice available at your doctor’s practice or local clinics, the FPA (Family Planning Association) is the UK's leading sexual health charity. They work to enable people to make informed choices about sex and to enjoy sexual health and aim to provide high quality information and services.

Some local pharmacies also provide some sexual health services such as, condom distribution, Emergency Hormonal Contraception (also known as the morning after pill) for young women. For further details, please contact your local pharmacy.


HIV is also a sexually transmitted infection. If you are worried about HIV and AIDS, visit our information page by clicking the button below.


Useful contacts

Barking, Havering and Redbridge University Hospitals (NHS Trust):
If you're worried about sexually transmitted infections, pregnancy issues or simply require sexual health advice and support: please call 01708 503838 or visit http://www.bhrhospitals.nhs.uk/our-services/sexual-health.htm for the list of services provided by the Integrated Sexual Health and Reproductive Health Service, for people living in Barking, Havering and Redbridge.

Phone: 0800 282 930

Terrence Higgins Trust 
Address: Terrence Higgins Trust, 314 – 320 Gray’s Inn Road, London, WC1X 8DP 
Phone: 0808 802 1221
Web: www.tht.org.uk 
Email: info@tht.org.uk

Brook Advisory Service
Phone: 0808 802 1234 
Web: http://www.brook.org.uk/

Family Planning Association (FPA)
Phone: 0845 122 8690
Web: www.fpa.org.uk

Contraception and Emergency Contraception
Web: www.youngpeoplefriendly.co.uk

Sexual Health Line (NHS)
Phone: 0800 567 123 (24 hours)
Web: www.condomessentialwear.co.uk

It's important to pay attention to your sexual health, no matter what your age.


Exercise on referral