Healthy eating

Eating a healthy, balanced diet is important to maintain good health and help you feel your best.

It reduces your risk of developing conditions such as:

• obesity
• type 2 diabetes
• heart disease
• stroke
• osteoporosis
• some types of cancer

The Eatwell Guide reflects the government recommendations for a healthier diet, showing the different food groups and the proportions we are advised to eat them in. 

The general recommendations are: 

• Eat a variety of different foods
• Eat at least 5 portions of fruits and vegetables a day
• Base meals on starchy carbohydrates, aiming for wholegrain/high fibre where possible
• Include plant-based proteins such as beans and pulses 
• Choose lower fat and sugar dairy products 
• Cut down on overall sugar, salt and fat – processed foods can contain higher amounts. The NHS Food Scanner app can tell you how much sugar, salt and fat is in these products. 
• Consider your portion sizes 
• Drink plenty of fluids. We need to drink about 1.5 to 2 litres of fluid every day. Water and lower-fat milk are healthier choices.
• Eat regular meals to maintain energy, mood, hunger and blood sugar levels

For more detailed information and advice, you can read the Eatwell Guide booklet

Help to get food

School Holiday Food project

Families who qualify for free school meals in term time can access food vouchers during the school holidays. Contact your school for more details.

Harrow Activities and Food (HAF) Programme

The HAF Programme is for children and young people, from Reception to Year 11 eligible for Free School Meals (FSM) related benefits. The programme is fully funded and includes daily nutritious meals and fun activities. Visit YoungHarrowFoundation.org

Healthy Start Vouchers

If you’re more than 10 weeks pregnant or have a child under 4, you may be entitled to get help to buy healthy food and milk.
If you’re eligible, you’ll be sent a Healthy Start card with money on it that you can use in some shops.
You can use your card to buy:

• plain liquid cow’s milk
• fresh, frozen, and tinned fruit and vegetables
• fresh, dried, and tinned pulses
• infant formula milk based on cow’s milk

Cardholders are also entitled to FREE vitamins for both mother and child up to 4 years. These vitamins are tailored to mother and child’s nutritional requirements and are fundamental to healthy growth and development. 

In Harrow, these can currently be collected from:

• Milmans Resource Centre, Grove Avenue, Pinner, HA5 5PF. Call 020 3317 2555 to book your collection
• Cedars Children’s Centre, Whittlesea Road, HA3 6LS. Call 020 8736 6222 to book your collection
• Kenmore Park Children’s Centre, Warneford Road, HA3 9HZ. Call 020 8416 8400 to book your collection
• Wealdstone Baby Bank, Wealdstone Methodist Church, Locket Road, HA3 7ND. Fridays 9.30-11.30am only. No need to call in advance, just turn up.

Don’t forget to bring your Healthy Start card – you will not be charged for the vitamins but you will need the card to collect them. 

What happens next

When you receive your new Healthy Start card, you must activate it by calling Healthy Start on 0300 330 2090

For further details on where and how to use your card, see What you'll get and how to shop.

Food Banks 

Help Harrow

Food, support, and advice service. For details visit HelpHarrow.org

London Community Kitchen

You can visit the London Community Kitchen market every Friday 3pm to 6pm. In Harrow you can access surplus food for free at:

The Kind Café (next to Harrow Leisure Centre)
The Bridge
Christchurch Ave
Harrow
HA3 5BD

Website: LondonsCommunityKitchen.com
Email: Office@Londonscommunitykitchen.com 

Romanian Food Hub

The Romanian Food Hub provides families and vulnerable adults weekly access to non-perishable food. They also link users to services offered by local authorities and other organisations. Visit Romanian Culture and Charity Together (rcct.uk)

Breaking Bread Trust

Support for the local community, including food help. Visit BreakingBreadTrust.org

Helping Hands

Help and support for vulnerable and elderly residents, including food help. Visit Helping Hands

My Yard

Supporting people facing food poverty to have access to a healthy diet and enjoy life. Focus on Grange Farm Estate in South Harrow, with other projects in other areas. Visit MyYard.org.uk

The Basheri Project

Support for Afghan residents in Harrow, run by Masa Restaurant.
For details email: management@masarestaurant.co.uk 

Harrow Food Bank

Part of a nationwide network of foodbanks, supported by The Trussell Trust. The food bank works using a voucher referral system. You will need a voucher issued by a local agency to access food at the food bank, such as Citizens Advice Harrow or your Health Visitor. There is a limit on the number of times you can be given a voucher. Visit Harrow.Foodbank.org.uk

If you already have a voucher, View the locations and opening times of Harrow Food Banks