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1) Get Active – Exercise gets us fit and keeps our hearts and lungs strong and healthy. There are lots of fun ways to exercise and we encourage you to take part in as many different sports or physical activities as you can. (Did you complete the A-life active challenge and achieve your certificate?) Why not keep an exercise diary and write down what you do after school and record what you most enjoy doing or playing.

2) Eat Breakfast – A balanced healthy breakfast like porridge and fruit gives us the energy we need to concentrate, work hard, and think clearly in class. It also gives us plenty of energy for P.E. (sport) and playing with friends at break-time.

3) Eat 5-a day – Aim to eat at least five different types of fruits and/or vegetables everyday. Why not try something new today ? see below for examples of different fruits and vegetables.

4) Get Rest – Our bodies need rest at the end of each day. Rest helps your mind and body prepare and re-energize for the next day. When your body is growing you need lots and lots of sleep. Also if you do too much exercise and do not rest your body enough it can affect your bodies as they are still growing.

5) Drink Water – Drink 6-8 glasses of water everyday is what we say !!! If you have done exercise you may need to drink 8-10 glasses a day to stay HYDRATED (enough water). Some signs of DE-HYDRATION (not enough water) may be; lack of concentration, head-aches, stomach pains, feel thirsty and your urine will be yellow.

6) Stay Clean – Look after your body by washing in the bath or shower at least once a day. Wash your hands before each meal and clean your teeth at least twice a day.

7) Don’t Smoke – Smoking and healthy living does not mix. Smoking can shorten you life, cause cancer, make you smell, affects other people and costs a lot of money. BE SMART, DON’T START.

Balanced diet – Remember the Giant plate game ? We should try and eat a mixture of foods in different proportions (amounts).

Daily food recommendations

1) 33% (at least 5 portions) of breads other cereals and potatoes. For example: wholegrain cereals, brown rice, pasta, whole-grain (brown) bread.

2) 33% (at least 5 portions) of fruits and vegetables. For example: bananas, strawberries, kiwi, melon, pineapple, peas, spinach, sweet corn, parsnips, salad.

3) Approximately 15 % of your daily diet as meat, fish and alternatives. For example: chicken, beef, all fish, all nuts, beans.

4) Approximately 12% of your daily diet from milk and dairy foods. For example: cheese, yogurts, skimmed milk, semi-skimmed milk.

5) 7% or less from foods containing fat/sugar. For example: crisps, chocolate, cakes, biscuits, pastry, mayonnaise, sausage rolls.

More useful information about food

Food Glorious Food

The way food is preserved (stored) will affect the quality and quantity of nutrients and goodness our bodies get from the food. Fresh food is nearly always the best for us especially most fruits and vegetables. The way the food is cooked and prepared for eating will also affect how healthy it is for you. For example potatoes can be made into chips, crisps, boiled potatoes, mashed potato, jacket potato, fried into hash browns etc.  On this page are some delicious healthy recipes which are packed with energy and full of flavour.

Living foods

Our bodies are living organisms made up of living cells, these cells therefore require living foods. Here are some delicious fruits and vegetables that are packed with goodness. Try and have at least 5 different types everyday.
We encourage you to try something new today.

Organic foods

These are foods grown and produced naturally without the use of pesticides and harmful additives. They are generally more expensive than non-organic foods but contain much more goodness. Five reasons to buy organic when possible:

1) ITS HEALTHY – On average, organic foods contain higher levels of Vitamin C, essential minerals, calcium, magnesium, iron as well as cancer-fighting antioxidants.

2) NO NASTY ADDITIVES – No harmful chemicals added.

3) NO PESTICIDES – Chemicals added to foods when they are growing in the fields to protect them from hungry animals.

4) NO GM (Genetically modified food) Natural food without the unknown dangers of GM…

5) EXTREMELY TASTY – they have more taste than packaged or processed alternatives.

Fruit is one of the easiest and most delicious ways to boost energy and increase the number of nutrients and goodness in our bodies.

5 Types of fruits

1) Citrus Fruits – Provide lots of vitamin c which helps our immune system to fight against disease. Examples – Oranges, lemons, mandarins, Satsuma’s, limes, grapefruits and Clementine’s.

2) Pome Fruits – These fruits are high in fibre and great for the digestive system. They generally release energy slowly and help to lower our blood pressure. Examples – Apples and pears.

3) Stone Fruits – High in vitamin A, low in fat and a good source of carbohydrate (energy). Examples – Apricots, peaches, nectarines, plums, cherries, avocados, melons and grapes.

4) Berry Fruits – Packed full of vitamins and minerals, also really zangy and tasty. Examples – Strawberries, raspberries, blackberries, blueberries, and cranberries.

5) Tropical & Exotic Fruits – Good for the immune system, the skin, the digestive system. They are full of flavor and packed with vitamins and minerals. They used to only be available in season but now they can usually be brought all year round. Examples – Pineapple, kiwis, papaya, mango, passion fruit, banana, figs, dates.

4 types of Vegetables

Vegetables are also packed full of goodness. They provide energy fibre, water, vitamins and minerals and they should be a main source of our daily food.

1) Root Vegetables – Grown underground they are generally a good source of energy. High in calcium, vitamins and minerals, anti-cancerous, high in fibre and good for the skin and immune system. Examples – parsnips, potatoes, beetroots, radishes

2) Brassicas – Are generally high in vitamin C and beta-carotene and contain a lot of goodness. These vegetables are anti-cancerous, antioxidant, immune boosting, good for the skin. Examples – Spinach, cabbages, cauliflowers, broccolis, brussel sprouts.

3) Bulbs – These vegetables are known for their healing properties. They also add strong flavors to meals. Examples – garlic, onions, leeks.

4) Salad’s – Salads contain so much goodness and can be eaten as a side dish with many meals, sandwiches or as a meal. Examples – lettuce, cucumbers, celery, tomatoes, peppers.

Sometimes I add to my salads all of the above and raw cabbage, spinach, carrots, raisins, onions, garlic. What do you put in your salad? There are almost endless possibilities.

These are just a few of the many things children may learn during an A-life healthy schools day