BNF Healthy Eating Week The challenges BRITISH NUTRITION

BNF Healthy Eating Week The challenges! © BRITISH NUTRITION FOUNDATION 2017

What are the BNF Healthy Eating Week 2017 challenges? © BRITISH NUTRITION FOUNDATION 2017

Have breakfast What is the challenge? Have a healthy breakfast every day (including a drink). Why? • Breakfast helps get the day off to a good start by providing some of the energy and nutrients we need to be healthy. • Having breakfast may help you do better at school! The Super challenge Have a different breakfast every day for a week (remember to have a drink) © BRITISH NUTRITION FOUNDATION 2017

What makes a healthy breakfast? • Choose a higher-fibre or wholegrain starchy foods (e. g. wholemeal bread). • Have at least one of your 5 A DAY (e. g. chopped banana). • Always include a drink. Water and lower fat milk are good choices. • You could include dairy foods as they help to keep bones and teeth healthy. • You could include a source of protein (e. g. eggs). © BRITISH NUTRITION FOUNDATION 2017

Have 5 A DAY What is the challenge? Have at least five portions of fruit and vegetables every day. Why? • Fruit and vegetables provide vitamins and minerals which help us stay healthy. • They contain fibre which helps keep our digestive system healthy. • Eating plenty of fruit and vegetables can help reduce the risk of developing chronic health problems, such as cardiovascular disease. The Super challenge Aim to have at least 25 different fruit and vegetables during the week and try not to have the same fruit or vegetable more than once! © BRITISH NUTRITION FOUNDATION 2017

What counts? • Fresh, frozen, canned, dried and juiced types of fruit and vegetables all count! • A portion of fruit and vegetables is what fits into the palm of your hand. • Dried fruit (e. g. raisins) and beans or pulses (e. g. kidney beans) only count once each day. (Eat dried fruit at mealtimes, rather then as a snack, to reduce the impact on teeth. ) • You can have one 150 ml glass of unsweetened juice or smoothie each day. © BRITISH NUTRITION FOUNDATION 2017

Drink plenty What is the challenge? Have at least 6 -8 drinks every day. Why do we need to drink plenty? • The body is about 60% water and this is needed for many roles in the body. One role is to control our temperature. • We lose water when we sweat, breathe and use the toilet, so it is important we drink plenty. • If we do not drink enough, we can become dehydrated. This can cause headaches, tiredness and make it harder to concentrate. The Super challenge During the week, try three drinks you have not had before. © BRITISH NUTRITION FOUNDATION 2017

What counts? • Water, lower fat milks and unsweetened fruit juices or smoothies are all healthier choices. • Fruit juice and/or smoothies should be limited to a combined total of 150 ml per day. • We should have at least 6 -8 drinks each day. • When it is hot or if we are active, we will need to drink more. © BRITISH NUTRITION FOUNDATION 2017

Get active What is the challenge? Get active for at least 60 minutes day (150 minutes over a week for adults) every Why? • Being active helps keep your heart healthy and strengths muscles and bones. • Being active can help you to stay a healthy weight. • Taking part in different physical activities can help us make new friends and learn how to be part of a team. • Being active can help us relax and stay happy! The Super challenge Do 60 minutes of a different activity on each day of the week. © BRITISH NUTRITION FOUNDATION 2017

What counts? • Any activity which makes you: ü feel warmer; ü breathe harder; ü makes your heart beat faster. • As well as moving more, we also need to sit less. © BRITISH NUTRITION FOUNDATION 2017

Try something new What is the challenge? Try something new related to healthy eating and drinking, cooking, where food comes from or physical activity. Why? • Trying new foods and drinks can help us eat and drink a larger variety of nutrients. • Cooking a new dish can help us learn new food skills. • Visiting new places can helps us learn about where food comes from e. g. visiting a farm. • Trying new activities can help us meet new people, have fun and learn new skills! © BRITISH NUTRITION FOUNDATION 2017 The Super challenge Try something new every day for a week.

What counts? Anything you have not before, such as: • tasting a new food or tried drink; • finding a recipe to cook with your family; • growing food at school or home; • visiting a farm; • visiting a new park or swimming pool. © BRITISH NUTRITION FOUNDATION 2017

Challenge tracker Use the tracker to monitor your progress with the challenges. You could: • use one tracker per challenge; • divide your tracker with horizontal lines so you have one row per challenge. © BRITISH NUTRITION FOUNDATION 2017

Will you be awarded a certificate? © BRITISH NUTRITION FOUNDATION 2017

The BNF Healthy Eating Week 2017 challenges: Good luck! © BRITISH NUTRITION FOUNDATION 2017

British Nutrition Foundation Imperial House 15 -19 Kingsway London WC 2 B 6 UN Telephone: 020 7557 7930 Email: postbox@nutrition. org. uk Web: www. nutrition. org. uk www. foodafactoflife. org. uk © BRITISH NUTRITION FOUNDATION 2017