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!

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.

Sometimes it can feel like there are just too many other things going on in life to be able to take time for this. That’s a really common feeling, and it might be that help finding other kinds of support is what is needed right now.

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 sizes are right for my child?

Top Tips

Base meals on the EatWell Guide

Start meals with small servings, let children ask for more if they are still hungry

Be aware that pre-packed meals are usually sold as adult portions, children may not need the full serving

Use smaller plates and bowls for children to help with portion control

Avoid making children finish everything on their plate or eat more than they want to

Encourage children to eat slowly and have set mealtimes

Thirst can be confused with hunger. Try drinking a glass of water instead of eating an extra snack close to a main meal time

More information on Portion Size

We’re trying to eat healthy on a tight budget

Save money when food shopping

With a little planning, you can make your food budget go further:

Visit larger supermarkets where possible,these often have a wider range of products, sometimes at lower prices.

Plan meals ahead and only buy what you need.

Make a shopping list and check what you already have at home before you go.

Choose a time to shop when you’re not rushed – it can help you make better choices.

Avoid shopping on an empty stomach, as this can make it harder to stick to your plan.

Special offers aren’t always the best value, so take a moment to compare prices.

Many supermarkets reduce fresh foods before their use-by date. These can be great value, but only buy what you can use, or freeze items if needed.

Try value or own-brand products – these are often cheaper and can taste just as good.

Remember, cheaper items are not always at eye level – it’s worth checking the top and bottom shelves.

Eat well on a budget

Healthy eating doesn’t have to cost more. These tips can help you get the most for your money:

Choose seasonal fruit and vegetables – they’re often cheaper and taste great.
Choose loose fruit and vegetables – they can cost less than pre‑packaged options.
Some supermarkets sell “wonky” fruit and vegetables. They’re just as nutritious, but may be cheaper because they vary in shape and size.
Tinned foods like fruit, vegetables, beans, chickpeas and lentils are affordable, quick, and easy to add to meals.
- Choose fruit tinned in natural juice rather than syrup.
- Choose vegetables tinned in water with no added salt.
Frozen fruit and vegetables are often good value and come pre‑prepared, which can save time and make cooking easier.
Community gardens and allotments may sell fruit and vegetables at a lower cost.

Save money and reduce waste at home

There are lots of easy ways to enjoy good food while keeping costs down:

Make favourite takeaway-style meals at home, like curry and rice or pizza.
NHS Better Health – Healthier Families and Parent Club have lots of tasty, family‑friendly recipes to try.
If you do have a takeaway, make some sides at home such as rice, noodles or naan bread – it’s often cheaper and easy to do.
Try smaller portions of meat, and aim for a meat‑free meal or day at least once a week.
Beans, lentils and chickpeas are great value, provide protein, and work well as meat alternatives.
Other good‑value protein options include eggs, milk, yoghurt, budget cuts of meat, frozen chicken thighs, hummus, and tinned or frozen fish.
Leave skins on fruit and vegetables where possible and safe to do so. If peeling is needed, some peelings can be added to soups or stews.
Make packed lunches at home, using leftovers or simple sandwiches.
Freeze extra food, such as bread and other items that won’t be used in time. Most foods can be frozen – check the packaging for guidance.
Cook in batches and freeze portions for another day. This can save time, money and energy during busy weeks.

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

Children are exposed from an early age to images of “perfection” in social media, music, TV, films and advertising, which can make them feel that appearance is more important than character and can create insecurities about their own bodies.

Parents and carers cannot completely shield children from unrealistic appearance ideals, but they can help build resilience, self-acceptance and confidence by encouraging children to value their bodies for what they can do rather than how they look.

For more information on how to talk to your child 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 growth

You can use the below calculator to:

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

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

There are so many other things going on, we don’t know where to start

Lots of things in life affect how we feel about food, activity and about making any changes. It can feel like we need to sort out other priorities to create a bit more headspace. Many families experience this, and it might be that getting some help to find other kinds of support is what we need right now. It could be about money and personal finances, housing, relationships, or many other things. There are a wide range of support opportunities available across our communities. Have a look at the Services and Resources in your area section for help with these.