3. DayBreakfastLunchDinner Snacks (if you’re hungry) Monday2 pieces of wholemeal or multigrain bread 1 glass of orange juice or low fat milk. 1 sandwich with salad (and if you want, tuna) A piece of fruit or a fruit smoothie. Minestrone soup low fat yoghurt or piece of fruit.

4. DayBreakfastLunchDinnerSnacks (if you’re hungry) Tuesday1 bowl of low sugar and low fat cereal such as Sultana Bran, with low fat milk. 1 sandwich with contents of your choice. A piece of fruit Risotto rice - chicken, spinach and red capsicu m, topped with reduced -fat cheese Muesli bar Fruit salad

5. WednesdayFruit saladBaked beans with 2 slices of toast Spaghetti with a vegetable based sauce with lean mince meat Fruit Muesli bar DayBreakfastLunchDinnerSnacks (if you’re hungry)

6. ThursdayOmelette – ham and reduced fat cheese 1 sandwich with salad Apple Roast chicken – skinless lean breast Roast vegetables Fruit Lightly salted, lightly buttered popcorn DayBreakfastLunchDinnerSnacks (if you’re hungry)

7. Friday2 slices of raisin toast Glass of orange juice 1 toasted chicken and cheese sandwich Mandarin Jacket potatoes with coleslaw Sesame snaps Raw vegetables (eg. Carrot, cucumber etc.) DayBreakfastLunchDinnerSnacks (if you’re hungry)

8. Saturday1 bowl of low sugar and low fat cereal such as Sultana Bran, with low fat milk. 2 rice or corn cakes with honey Piece of fruit Breast chicken satay skewers with salad. Orange and poppyseed muffins with low sugar. Fruit and raw vegetables DayBreakfastLunchDinnerSnacks (if you’re hungry)

9. Sunday2 slices of wholegrain or multigrain bread 1 glass of orange juice 1 sandwich with your choice of filling Muesli bar Roast beef with roast vegetables Fruit Lightly salted, lightly buttered popcorn DayBreakfastLunchDinnerSnacks (if you’re hungry)

10. 1. You will feel better on the inside 2. Eating well maintains a healthy weight 3. You will have more energy 4. You will be more motivated to exercise 5. Eating well can lead to better sleep 6. Healthy diets decrease the chance of developing diseases 7. Eating well will reduce the chance of having a heart attack.

12. DayActivity MondayPlay a sport of your choice for about an hour. Eg. Basketball, netball, tennis, etc.

13. TuesdayGo for a light jog around the block. Don’t go for more than half an hour. Do some muscle strengthening activities including squats, push-ups, and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between. DayActivity

14. WednesdayPlay a sport of your choice for about an hour. Don’t forget to stretch before and after. DayActivity

15. Thursday Ride your bike around a couple of blocks or around a track. Do some muscle strengthening activities including squats, push-ups and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between. DayActivity

16. Friday Take your dog for a walk after school or go for a walk yourself. It’s a great way to relax after a week at school. DayActivity

17. SaturdayGo for a swim at the local pool. Do some serious swimming for about half an hour, resting when you want, then you can just chill in the pool with family or friends. Do some muscle strengthening activities including squats, push- ups and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between. DayActivity

18. Sunday Take a day to relax. Go for a gentle jog, walk, bike ride or play your favourite sport for a while. Do this in between homework, so you get a break. DayActivity

19. 1. You can lose weight 2. Exercising helps prevent disease 3. Exercising enhances your state of mind 4. You energy levels will rise 5. Exercise improves your determination 6. Exercising boosts your self esteem 7. Exercising will give you a happier, healthier life.

20. To Play Video: Position cursor over black screen and click 3 times.

27. Failing to have a balanced healthy lifestyle can lead to serious health problems such as heart attacks, blocked arteries, stroke, obesity, liver cancer, diabetes and malnutrition. According to research, experts believe that one quarter of all cancer deaths are caused by unhealthy diets and obesity

28. Research also shows that half of all people don’t know that having an unhealthy lifestyle increases their risk of developing cancer. Not exercising regularly can lead to Type 2 diabetes. Heart attacks are the leading cause of death worldwide, and one of the main risk factors is obesity.