Download A Healthy lifestyle – How To achieve It

A Healthy Lifestyle – How to achieve it
Below are some hints on how to improve your diet and lifestyle so
that you look and feel better and generally become healthier. They
are broken down into tree sections – fruit and vegetables, water
and physical activity and are available as A5 leaflets for parents. I
have also included the reasons behind these changes so that you
understand why we all need to be healthier and are then making
informed choices.
Fruit and Vegetables Intake
 At least 5 portions of fruit & vegetables each day.
 Fresh, frozen, chilled, canned & dried fruit & vegetable all
count.
 100% juice counts.
 1 portion is 80g or a handful of fruit or vegetables
– 1 medium apple or 1 medium banana
– 3 tablespoonfuls of cooked vegetables
– 1 cereal bowl of mixed salad
– 1 glass (150ml) o 100% orange juice.
 Fruit & vegetables contained in convenience foods – ready
meals, pasta sauces, soups & puddings can contribute to 5 A
Day. But they can also be high in added salt, sugar or fat. So
need to be eaten in moderation.
Why are Fruit & Vegetables so important?
 Increasing fruit and vegetables intake can significantly
reduce the risk of many chronic diseases.
 Increasing fruit and vegetables intake is the second most
important cancer prevention strategy after reducing smoking.
 Higher intake of fruit and vegetables reduces the risk of
Coronary Heart Disease and Stroke & can help lower blood
pressure
 Other research suggests it can delay the developments of
cataracts, reduce the symptoms of asthma, improve bowel
function & help to manage diabetes.
 Women of childbearing age are recommended to eat fruit &
vegetables that are good sources of folate i.e. green leafy
vegetables & oranges
 Can help with weight management.
How can we increase intake of Fruit & Vegetables?
 Eat healthy snacks – fruit & vegetables, cut out crisps &
snacks.
 Add fruit to cereal in the mornings.
 Always eat at 1 or 2 portions of vegetables or fruit at lunch
and dinner times.
 When hungry have a piece of fruit.
 Keep a count of how many portions you eat; you will be
surprised how easy it is to make up to 5 each day.
 Drink 1 glass of 100% juice.
Water Intake
 Children should drink 3 - 4 glasses of pure water per day.
 Adults should drink 6 – 8 glasses of pure water per day.
 More if you drink other drinks – tea, coffee. Coke etc.
Why is Water so important?
 Thirst is not a reliable guide to our fluid needs. By the time
we feel thirsty dehydration is already well established.
 Dehydration can lead to
- Headaches, poor concentration, reduced mental
performance.
- Reduced physical & sporting performance.
- Health problems including urine infections,
constipation, wetting/soiling problems & bad breath.
- Unhealthy skin, hair & nails.
 Drinking plenty of water can help you to
- Feel refreshed & more alert.
- Have healthier skin, hair & nails.
- Have fresher breath.
- Stay healthy.
How can we increase intake of Water?
 Replace fizzy drinks, coffee and tea with water.
 Carry a water bottle with you, use a sports cap to avoid
spillages.
 When hungry have a drink of water.
 Drink regularly throughout the day; do not wait to be thirsty.
How much Physical Activity is needed?
 At least 30 minutes of mild to moderate physical activity a
day.
Why is Physical Activity so important?
 Physical activity reduces the risk of suffering from coronary
heart disease, obesity or mental health problems.
 Physical activity can help you to do all the things you want to
do right through to your later years.
How can we increase Physical Activity?
Think about your average day and how you could be a bit more
active, these might include: 
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Walk or cycle instead of using a car.
Use the stairs instead of the escalator / lift at work.
Park in the parking bay furthest away from the supermarket.
Don’t use the remote control to change the TV channels.
Skipping, throwing/catching games, parachute games, races
etc.
I hope you find this useful, if you would like any further information
please contact me via e-mail
[email protected]