Healthy Lifestyles - Healthy eating and Being Active / Keeping Fit
Eating healthily is important for everyone. Ensuring you have a healthy, balanced diet, especially while you are young, will help your body grow and work properly.
A healthy diet also gives you the energy you need, and can help you to look and feel great. But it doesn't have to mean giving up all your favourite foods. A healthy diet means eating a wide range of foods so that you get all the nutrients you need, and eating the right number of calories for how active you are.
The Eatwell Guide
The Eatwell Guide shows the different types of foods and drinks you should consume – and in what proportions – to have a healthy, balanced diet. The proportions shown are representative of your food eaten over a day or even a week, not necessarily each meal time. The Eatwell Guide shows the proportions of the main food groups:
• Eat at least 5 portions of a variety of fruit and vegetables every day
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions where possible
• Have some dairy or dairy alternatives (such as soya drinks); choosing low fat and lower sugar options
• Each some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choosing unsaturated oils and spreads and eat in small amounts
• Drink 6-8 cups/glasses of fluid a day
If you consume foods and drinks high in fat, salt or sugar have these less often and in small amounts.
These eight practical tips cover the basics of health eating, and can help you make healthier choices.
Take regular exercise, which is important for overall fitness and cardiovascular health, as well as bone development.
Keeping fit will also help you feel good about yourself and feel healthy. But being fit is not just good for your physical health; its also good for your emotional wellbeing. Regular activity, whether its walking, cycling or sports, can improve your mood.
To maintain a basic level of health, young people need to do:
• at least 60 minutes of physical activity every day
- this should range from moderate activity, such walking, cycling or playground games to vigorous activity, such as running, swimming or team sports • on 3 days a week, these activities should include exercises that build muscle strength, bone health and flexibility, such as going to the gym, basketball, dance or yoga.
Having regular sleep patterns and ensuring you get at least 7-8 hours sleep at night is known to help keep you healthy and maintain a healthy weight. Without enough sleep we feel tired and lazy during the day and are more likely to become depressed and overweight.