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At A-life our main aim is to improve the health of the Nation and especially the next generation. Please read the suggestions below which should improve your child’s lifestyle. (Please note these are only suggestions, as our purpose is to help you and your child to make informed decisions)

Research has shown three main causes:

• Computers and TV – which draw children into inactivity and also often promote unhealthy food and lifestyles through advertising.
• Modern processed food and junk food snacks – “You are what you eat”.
• A lack of exercise – daily choices such as getting lifts instead of walking or cycling.

These trends have caused our children to have the highest ever level of obesity in Europe. For the first time in one hundred years children are expected to have a shorter lifespan than their parents!

Why should we change our lifestyle?

Studies have shown that sensible eating and moderate exercise can:

• Improve general health, appearance and behaviour
• Aid concentration levels and academic performance
• Reduce severe health problems in later life, such as cancer and heart attacks

Eating

Today we all have too much fat, sugar, salt and additives in our diet and not enough fruit, vegetables and unprocessed cereal grains. Children develop eating habits from a young age so we recommend the following ideas that will help to train their appetites.

• Read food labels to keep track of fat, sugar, salt and additive contents
• Grill or boil food, rather than fry and trim fat off meat
• Buy more fruit and vegetables and less crisps, biscuits and sweets
• Eat together as a family at the dinner table – they will eat what you eat. Your home is not a restaurant with a menu. Cook the same food for everyone (unless there are allergies or specific medical reasons)
• Make packed lunches that are healthy and release energy slowly and steadily e.g. whole grain pasta, rice or bread
• Ask children to help you shop and cook, teach them when fruits are ready to eat and get them involved in the kitchen
• Save take-aways and fast food as a treat, try and prepare fresh food as often as possible
• Make sure they are drinking plenty of water, try and wean them off sugary drinks especially fizzy drinks, keep for special occasions not everyday
• Ensure you send your children to school with a full stomach. Breakfast helps children to concentrate during morning lessons and makes them less likely to overeat during lunch and dinner, A-life suggest: Porridge and fruit, high fibre (low sugar) cereals such as Shredded Wheat, Fruit and Fibre, Weetabix. Also brown toast, yogurt and fruit, eggs on toast and orange juice. DO NOT SEND YOUR CHILD TO SCHOOL HUNGRY OR JUST WITH A PACKET OF CRISPS OR CHOCOLATE BAR, AND FIZZY DRINK.

How much do kids need?

• Drink 6-8 glasses of fresh water everyday as well as milk, fresh juices, smoothies
• Eat 5-13 portions of fruits and vegetables a day (fresh organic are best)
• Most foods contain some salt and a healthy balanced diet should provide sufficient amounts of salt that the body requires for regulating the body. Too much salt can cause high blood pressure, damage internal organs and cause dehydration. An average size 4-year old should have less than 3g salt per day. An average 7-10 year old requires less than 5 g salt per day. Women require less than 6g salt per day and adult men require less than 7g salt per day. Beware of processed foods and take away meals, they are often very high in salt.
• Omega 3 and Omega 6 found in oily fish, some nuts, green leafy vegetables can help children’s brain function and improve their behaviour. A recent study found that the children that were being given fatty acid dietary supplements (fish oil supplements) showed dramatic improvements in concentration, reading, memory and mental agility.
• Sugary snacks such as chocolate bars, doughnuts, fizzy drinks etc. provides ‘empty calories’. Our bodies cannot breakdown and use these man made sugars very easily, they cause a sudden ‘sugar high’ that causes the body to produce insulin. Once the sugar high has been dulled down, you may feel tired and hungry again, normally for another sugar high. Sugary treats are often very high in calories and can lead to excess weight and tooth decay. Try and limit sugary snacks that your children are taking. Encourage children to eat some fruit and vegetables as snacks.
• Sleep is a very important and essential part of healthy living. It’s the time that our bodies re-charge their immune system, a time when children grow. When children don’t sleep enough, this growth hormone function is disturbed. Also during sleep our brains order its thoughts and supposedly our brains continue to learn physical and mental skills learnt during the day. Infants need about fourteen hours of sleep. A five year old needs twelve hours a day. Adults even require 7-9 hours of un-disrupted sleep per night.
• We recommend and encourage children to be active everyday. They should be doing at least one hour of moderate aerobic exercise each day (5-6 days a week). This does not have to be a continual hour of exercise but in 10, 20, or 30 minute sessions. This can include break times, school P.E. after school clubs, walking home etc. See below for more exercise tips.

Below are the calories needed by the average person. The actual amount depends on how active the child is, their size, and their metabolism. Some individuals need more and some need less.

Average calories per day

Exercise

All of us benefit from having at least 30 minutes of moderate activity 5 times a week such as walking briskly for 30 minutes or running for 15 minutes.

Try to encourage your child to take up a sport or activity which they enjoy by supporting them and where possible take them to watch or participate in their chosen activity. Schools can only do so much to teach your children the basics of a few sports, so we need to encourage children in sport to help them maintain these activities. Playing sport/competing or being involved in activities outside of the classroom which do not involve a T.V. or computer, will help build confidence, fitness, strength, coordination and social skills. It also is a good way to release emotions and energy in a controlled and safe environment, whilst safeguarding their health. At A-life we promote an active lifestyle and encourage individuals to find the activities that best suit their abilities. In this way children are most likely to gain maximum enjoyment from physical activity.

Some recommendations that may help you encourage your child

• Help your child complete the ‘A-life’ healthy challenge and gain their certificate
• Talk to your child about P.E. or sport at school and find out what they enjoy
• Take them to watch a football match or one of their favourite sports
• Take your child on a walking or cycling trip where they can explore (e.g. woods, park)
• Teach your child how to play cricket, football, tennis or even roller-blade etc.
• Take your child and a group of their friends on a physical activity event
• Encourage your children to join after-school clubs
• Get active, lead by example and children will imitate!

We recommend that you ensure your child enjoys a chosen activity and that you encourage rather than push them. Remember, you are a role model; you are unlikely to encourage your child into sport if you are a couch-potato – so turn off that T.V. and get some fresh air and ‘Get Active’!

Ten simple ways to improve your child’s health

1. Buy a healthy eating cook book and try some new exciting dishes.
2. Always have fruit in the house and encourage your child to eat at least 5 pieces a day.
3. Try making smoothies (use a blender) with different fruits – children love them, ask them to help.
4. Get your children to help you in the kitchen and let them experiment.
5. Save crisps, chocolate etc as treats – snack on fruit.
6. Be persistent – children will eat what is put in front of them. You are in charge!
7. Turn off the T.V. / computer and include more family activities and games.
8. Practise and play a sport with your child, don’t just watch them!
9. Help them develop active habits from a young age.
10. Be a good role model – eat healthily and exercise yourself.

Thank you for taking the time to read this important information. I hope it has given you some helpful ideas on how to improve your child’s lifestyle. Changing a lifestyle is not always easy, as old behaviours have to be unlearned and replaced with better ones. So be persistent! – it is worth it to you and your child’s well-being.

“Train a child in the way they should go, and when they are old they will not turn from it.”