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Healthy Lifestyles

What can I do?

There are five simple ways for your family to lead a healthy lifestyle and get back on track:

1. Get active each day

  • Regular physical activity is important for the healthy growth, development and well-being of children and young people
  • They should get at least 60 minutes of physical activity every day, including vigorous activities that make them ‘huff and puff’
  • Parents should be good role models and have a positive attitude to being active

2. Choose water as a drink

  • Water is the best way to quench your thirst – and it doesn’t come with the added sugar found in fruit juices, soft drinks and other sweetened drinks
  • Reduced fat milk for children over two is a nutritious drink and a great source of calcium
  • Give kids whole fruit to eat, rather than offering fruit juices that have a lot of sugar

3. Eat more fruit and vegetables

  • Eating fruit and vegetables every day helps children grow and develop, boosts their vitality and can reduce the risk of many chronic diseases
  • Aim to eat two serves of fruit and five serves of vegetables every day.
  • Have fresh fruit available as a convenient snack and try to include fruit and vegies in every meal

4. Switch off the screen and get active

  • Sedentary or ‘still’ time spent watching TV, surfing online or playing computer games is linked to kids becoming overweight or obese
  • Children and young people should spend no more than two hours a day on ‘small screen’ entertainment
  • Plan a range of active indoor and outdoor games or activities for your children, as alternatives to watching TV or playing on the computer

5. Eat fewer snacks and select healthier alternatives

  • Healthy snacks help children and young people meet their daily nutritional needs.
  • Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest choices
  • Avoid snacks that are high in sugar or saturated fats – such as chips, cakes and chocolate – which can cause children to put on excess weight
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