Thrive Highland

Your Family’s Guide to Living Well

Welcome to Thrive, if you are thinking about making lifestyle changes to improve your family’s health then you have come to the right place! Change can feel like a big step but we don’t need to change everything at once as big scale changes are usually quite difficult to keep going and might not be popular with the whole family. It’s best to make smaller changes and build on their success over time.

It doesn’t matter where you are starting from, Thrive is designed to provide guidance and tools you can

adapt to your own circumstances giving your family the skills and confidence to manage your own journey making

changes that last!

However, if you do need some extra support, head to the Services and Resources in your area section for some more information

Everyday Tips for a Healthier Lifestyle

Eat more fruit and vegetables — aim for at least five portions a day.
Keep hydrated by drinking plenty of water.
Cut back on sugary snacks and drinks.
Move more every day — from walking the dog to dancing in the kitchen!
Get enough rest and look after your mental wellbeing

A good place to start is thinking about what we eat and how we move and sleep all of these contribute to our overall health and wellbeing.

Click on the icons to discover a little more detail:

Eating Well

Active Fun

Screen Time

Sleep

Click a fruit to reveal useful information

A mother and her son eating pizza together

Talking to Your Child About Weight and Health

Here are some tips that can help you with the conversation:

Speak in a warm and supportive way and listen to your child’s thoughts and feelings
Talk about how health, energy and what the body can do are more important than numbers
Focus on health rather than appearance. Helping your child see that everyone is unique encourages self-esteem and lifelong healthy habits.
Avoid blame, focus instead on the healthy things you and your family can do together, reducing pressure on the child and frame lifestyle change as a shared journey
Reinforce that everyone deserves respect, whatever their body size, shape or ability and try to model this yourself. Children learn from what they see and hear at home so speaking kindly about yourself and others helps them to develop a positive, respectful view of their own body.

You can find more useful information in our promoting positive body image section

Need a bit more help or have Questions or Worries?

Every family is different – and sometimes a little extra support can make a big difference.

Whether you’re facing challenges at mealtimes, have questions about your child’s eating habits, or simply want to make healthy changes as a family, you don’t have to figure it out alone. We’re here to listen, guide, and support you – no judgement, just practical help.

Our team can connect you with local services, trusted resources, and real advice tailored to your needs. Even a small conversation can be a helpful first step.

Find Support in Highland Council Area

Find Support in Argyll & Bute Council Area

Not sure if you need support? Lots of parents feel the same way.

I’m not sure what portion size are right for my child?

Children’s appetites can vary for a number of reasons; some children will eat more, and some will eat less. It is normal for a child’s appetite to vary across a week and as they grow. Portion sizes should be varied to meet the needs of each child.

There are no standard guidelines for portion sizes in the UK. However, a simple way to work out the suitable portion size is to use our own hand as a guide.

Remember- our hands are all different sizes and so are our portion size needs.

More information on Portion Size

We’re trying to eat healthy on a tight budget

Top tips to spend less when we go food shopping:

Larger supermarkets offer a better range of produce, often at a cheaper cost.
Plan meals ahead so we only buy what we need.
Make a shopping list and check which foods we already have at home.
Pick a time to shop so that we are not in a rush.
Avoid shopping on an empty stomach if possible.
Special offers are not always the cheapest option.
Many supermarkets have times where fresh food is offered at a reduced price before it goes out of date. If using this option avoid purchasing more than we need and freeze if unable to use the food within the specified date.
Value brands can be cheaper and often taste just as good for a lower price.
Local food markets offer locally sourced food which can be good value for money.
Cheaper foods are not always displayed at eye level, check top and bottom shelves.

Top tips to eat well on a budget:

Community gardens and allotments may have cheap fruit and vegetables for sale.
Select seasonal fruit and vegetables.
Loose fruit and vegetables can be cheaper than pre-packaged varieties.
Some supermarkets sell “wonky” fruit and vegetables. These are just as nutritious; but can be cheaper as they vary in shape and size.
Tinned fruit, vegetables, beans, chickpeas and lentils are cheap and quick options to add to meals. Choose fruit canned in natural fruit juice rather than syrup and vegetables canned in water without added salt.
Frozen fruit and vegetables can be good value for money and are pre-prepared which can make cooking quicker and easier.

Top tips for cooking and reducing food waste:

Make our favourite takeaway foods at home, for example curry and rice or pizza. NHS Better Health Healthier Families and the Parent Club have some delicious recipes.
If we are having a takeaway, cook our own accompaniments or sides at home. For example, rice, noodles, naan bread etc.
Reduce our meat portions and consider having a meat free meal or day at least once a week. Beans, lentils and chickpeas are good value and make an excellent substitute to meat as they provide a source of protein.
Other good value protein sources include eggs, milk, yoghurt, budget cuts of meat, frozen chicken thighs, hummus and tinned or frozen fish.
Leave fruit and vegetable skins on where possible and if suitable. If peeling is required, some peelings can be added to soups or stews.
Prepare a homemade packed lunch using leftovers or a sandwich.
Freeze excess food, such as bread and other perishables. Most foods can be frozen, check the packaging for guidance.
Consider cooking meals in bulk or batches and splitting into portions to freeze.

The British Dietetic Association has more tips on eating well for less which includes some budget meal ideas.

I don’t know how to talk to my child about weight or body image

Perceptions of body image start in the early years and are shaped by the environment, peers and family, the media, society, and biological predisposition. Promoting a healthy body image will promote body confidence for every child no matter what age, body shape, size and appearance (Knightsmith, 2015)

For more information on how to talk to your chid about weight, click the boxes below.

Talking to your child about weight

More information on Healthy Body Image

I have questions about measuring my child and their BMI

You can use the below calculator to:

check the BMI of children and teenagers aged between 2 and 17
get advice about what to do next

This BMI calculator does not:

tell the difference between muscle and fat
give you a body fat percentage
take into account the child’s ethnic background or physical activity levels

You should not use this calculator to diagnose any conditions. If you are worried about a child’s weight or growth.

Calculate body mass index (BMI) for children and teenagers – NHS