Getting #HealthyTogether: 8 ways to stay in shape
Swansea, as a whole, is guilty of having a low reported incidence rate of regular physical activity, and this, coupled with an above average rate of overweight and obese residents means that our communities aren’t in the greatest of shape. But fear not, because Healthy Together, run by the Community Trust, is aiming to feed you handy and tasty titbits of information to help you and your family to lead healthier lives.
In our ‘Getting #HealthyTogether’ series, we will be bringing you top tips on how to lead a healthier lifestyle without having to adopt a diet fit for a rabbit and without having to run a marathon every day.
Being healthy doesn’t have to be a drag, it can be easy if you just know how, and here are our top eight, easy ways to get you on the road to a healthier, happier life.
1. Sugar Swaps
Swapping sugary snacks and drinks for ones that are lower in sugar can really make a difference to your kids’ calorie intake.
Tip: Switch from sugary drinks to no added sugar drinks such as water, milk, unsweetened fruit juice or even sugar-free fizzy drinks.
2. Meal Time
It’s important for kids to have regular, proper meals as they may miss out on essential nutrients otherwise.
Tip: Don’t let your kids skip breakfast – low sugar cereals, toast or fruit are a great way to kick-start their day.
3. Me Size Meals
Even though they’re growing, kids need to eat the right amount for their age – not too little and not too much.
Tip: Give your kids a portion that matches their age, not the same amount of food as you.
4. Snack Check
Many snacks are full of fat, sugar and salt, so keep an eye on how many less healthy snacks your kids are having.
Tip: Keep count as many people are surprised by how many sweets, crisps and biscuits their kids get through!
It’s easier than you think to give your kids five portions of fruit and veg every day. For kids, one portion is roughly a handful.
Tip: Frozen and canned fruit and veg count too. It’s quick and cheap to boil some frozen peas or open a can of sweetcorn.
6. Cut back on the fat
We all know that too much fat is bad for us, but it’s not always easy to tell where it’s lurking.
Tip: Grilling or baking food in the oven, rather than frying it, can cut the fat content by about a half.
7. 60 Active Minutes
Kids need to do at least 60 minutes of activity a day to help them stay happy and healthy.
Tip: It doesn’t have to be organised sport – running around, going to the playground or just walking instead of taking the car all count.
8. Up and About
Spending too long in front of the TV, computer or video games can mean our bodies don’t burn off enough fat.
Tip: Some families find that setting a daily limit for sitting still (e.g. 2 hours max.) is a good way to keep their kids active.
For more tips and ideas on staying fit and healthy, enrol at one of our Healthy Together courses. Find out when and where they are next being held by contacting the Project Co-ordinator, Debbie Boulter on Debbie@scfccommunitytrust.co.uk or give her a call on 01792 556561