Change 4 Life
Top tips for staying active and healthy...
There are fun, free and easy ways to keep happy and healthy,
follow the Change 4 life top tips to help you feel great.
Top Tip 1...Sugar Swaps
Swapping sugary snacks and drinks for ones that are lower in
sugar can make a huge difference to your calorie intake.
- Swap to water, semi-skimmed milk or diluted fresh juice instead
of sugary drinks like cola or squash
- Switch to snacks like fresh or dried fruit, breadsticks,
instead of sweets and biscuits
Top Tip 2...Meal Time%20for%20web_s.jpg "c4l man 3")
It's important to have regular, proper meals as growing bodies
respond to a better routine.
- Organise three regular meal times, rather than
snacking
- Encourage the family to eat together. Parents can be huge
influences.
Top Tip 3...Me Size Meals
It's important to make sure that you eat the right amount for
your age - not to much an not to little.
- Eat Portions that matches your size
- Start with small portions and if you are still hungry then you
can always have a little bit more.
Top Tip 4...Snack Check%20for%20web_s.jpg "c4l man 4")
Many snacks are full of things that are bad for us, so keep an
eye on the number of snacks that you have.
- Keep count of the snacks you are intaking.
- Set targets to have fewer snacks and reward with stickers,
trips to the park etc.
Top Tip 5...5 A Day
It's easier than you think to consume five portions of fruit or
vegetables a day. Here are a few ideas:
- Frozen and canned fruit or vegetables count.
- Drink a portion! Fruit juice or smoothies are a great way.
- Add a piece of fruit or a vegetable to a lunchbox to brighten
up.
Top Tip 6...Cut back fat
We all know too much fat is bad for us, here are a few
fat-busting tips:%20for%20web_s.jpg "c4l man2")
- Cut down on snack foods as they are often jam-packed with fat.
Only eat them treats.
- Grill or bake food, rather than frying. This can reduce as much
as two-thirdds of fat content
- Trim of any fat from meat before you cook it.
Top Tip 7...60 Active Minutes
Try to do at least 60 minutes of activity a day to stay happy
and healthy. Here are a few ideas:
- Get off the bus and out the car, if it is walkable, walk
it.
- Clock up 60 minutes worth of active play, such as running in
the playground and outdoor games.
- Get them splashing about at the local swimming pool.
Top Tip 8...Up and About%20for%20web_s.jpg "c4l man")
Not being up and active meqans our bodies don't burn off enough
fat, which can lead to it storing up.
- Set a limit of how long you can sit down for each day.
- Run around outside of school.
- Move around after eating helps digestion and can be fun.
Change 4 Life! Eat well, move more and live
longer.
For further information on change 4 life visit www.nhs.uk/change4life or call
0300 123 1044
