Healthy Lifestyle

Transcript

Welcome to this presentation on Healthy Living by HCRG Caregroup.

What is a healthy lifestyle?

Keeping healthy means doing things that are good for your body. Things like eating nutritious foods, exercising, brushing your teeth and getting enough sleep.

Reception development. It is important to remember that while children pass through the same changes, this happens at different stages and each child is an individual.

Reception children are having rapid changes physically and mentally.

To ensure your child grows in the best way they need a healthy diet, plenty of sleep, unconditional love and physical activity. Year six development. Being 10 or 11 is all about change. It is a period of transition as children approach adolescence.

Some will start looking and acting more mature while many will remain more childlike both physically and emotionally. There will be a rapid increase in growth and the transition to high school.

The Eat Well Guide.

The eat well guide is a guide to show us how much of what we eat should come from certain food groups. Aim for three healthy meals a day breakfast, lunch and dinner with two healthy snacks and plenty of fluid in between. Me sized meals, fish sized portions.

This doesn’t need to be met at every meal but trying to get a balance right over a day or even a week.

The eat well guide shows how much of what we eat overall should come from each food group to achieve a healthy balanced diet. It’s made up of fruits and veg, carbohydrates, dairy, protein, and fats and oils.

Fruit and veg. Eat at least five portions of fruit and veg of different varieties each day. You can choose from fresh, frozen, dry tinned or juice. Remember me size meals.

Carbohydrates. Base meals are potatoes, rice, bread, pasta, and other starchy carbohydrates. Choose high fiber varieties where available such as whole wheat pasta and wholemeal breads even just leaving skins on potato.

Dairy. Milk, cheese, yogurts, primates are good sources of calcium and protein. Try to go for lower fat and lower sugar products where available, such as low fat cheese or plain low fat yogurt.

Protein. Eat some beans, pulses, fish, eggs, meat. Choose lean cuts of meat and mint. Eat less bread and processed meats such as bacon, ham, and sausages.

Pulses such as beans, peas, and lentils are good alternatives to meat as they are lower in fat and higher in fibre and protein. Fats and oils. Try to choose unsaturated fats such as vegetable oils and low fat spreads. All are high in energy and should be eaten sparingly.

Also remember that chocolates, crisps, and sweet should be eaten less often within a child’s diet. Remember to drink plenty of fluids. It is recommended to drink around six to eight glasses per day. Healthy living.

Sleep. Good sleep is important for your child’s physical and mental well-being. A relaxed bedtime routine is an important way to ensure your child gets a good night’s sleep. A three to five year old will need around ten to thirteen hours of sleep per night and it is recommended for five to ten year olds around nine to twelve hours sleep per night.

Physical activity. Children and young people need a variety of different exercise through the week. Children should aim for at least sixty minutes of moderate activity per day across the week. All activity should make you breathe faster and feel warmer.

Quick tips and tricks. Start each day with a breakfast to fuel the body for the day ahead. Start with small servings. Let your child to ask them or if they are hungry.

Introducing new foods should be gradual.

Encourage children to eat slowly and not to rush. Have set meal times where able and make this an opportunity to catch up about their day. Try and involve children with meal preparation and planning and eat together as a family.

Steps of success: be a good role model, encourage sixty minutes activity per day, keep the child sized portions, keep healthy meals, drinks and snacks and less screen time and more sleep.

If you require more help, support or advice, please see the list of our useful links for additional resources and guidance.

Thank you for watching this presentation. If you require any further advice, support or information please contact the School of Nursing team on 30247040 or alternatively you can contact us on the email address provided.