Diet & Exercise Advise
Sugar swaps: Reduce drinks & sweets high in sugars and replace with fruit & water or sugar-free drinks.
Meal time: Eat reg meals + breakfast without distractions (TV) with all the family eating the same foods
Me sized meals: Watch the portion size & frequecny of meals & snacks. Eat fibre-rich foods (oats, beans. peas, lentils, fruit & veg). Base meals on starchy foods (potatoes, bread, pasta)
Snack check: Check no of snacks/day, and remember it is often kinder to say “no”.
5 a day: Eat 5 a day of fruit & veg, in place of foods higher in fat and calories.
Cut back fat: Eat a low-fat diet. Eat as little as possible of fried foods. take-away and fast foods.
60 active mins: Encourage active play (dancing, skipping, sports) at home
Up and about: Minimise sedentary activities (TV, computer). <2 hrs of TV per day. Do group family activty (walking, cycling to school and shops, park or swimming)