1. © BRITISH NUTRITION FOUNDATION 2016 The five health challenges

2. © BRITISH NUTRITION FOUNDATION 2016 What are the BNF Healthy Eating Week 2016 health challenges?

3. © BRITISH NUTRITION FOUNDATION 2016 Have breakfast What is the challenge? Have a healthy breakfast every day (including a drink). Why? Breakfast helps get the day off to a good start by providing some of the energy and nutrients we need to be healthy. Having breakfast may help you do better at school! Have a different breakfast every day for a week (remember to have a drink) The Super challenge

4. © BRITISH NUTRITION FOUNDATION 2016 What makes a healthy breakfast? Choose a higher-fibre or wholegrain starchy foods (e.g. wholemeal bread). Have at least one of your 5 A DAY (e.g. chopped banana). You could include dairy foods as they help to keep bones strong (e.g. yogurt). You could include a source of protein (e.g. eggs). Always include a drink. Water and lower fat milk are good choices.

5. © BRITISH NUTRITION FOUNDATION 2016 Have 5 A DAY What is the challenge? Have at least five portions of fruit and vegetables each day. Why? Fruit and vegetables provide vitamins and minerals which help us stay healthy. They contain fibre which helps keep our digestive system stay healthy. Eating plenty of fruit and vegetables can help reduce the risk of diseases (including some cancers). Aim to have at least 25 different fruit and vegetables during the week and try not to have the same fruit or vegetable more than once! The Super challenge

6. © BRITISH NUTRITION FOUNDATION 2016 What counts? Fresh, frozen, canned, dried and juiced types of fruit and vegetables all count! A portion of fruit and vegetables is what fits in to the palm of your hand. Dried fruit (e.g. raisins) and beans or pulses (e.g. kidney beans) only count once each day. You can have one 150ml glass of unsweetened juice or smoothie each day.

7. © BRITISH NUTRITION FOUNDATION 2016 Drink plenty What is the challenge? Have at least 6-8 drinks each day (8-10 drinks if aged 14 and above) Why do we need to drink plenty? The body is about 60% water and this is needed for many roles in the body. One role is to control our temperature. We lose water when we sweat, breathe and use the toilet, so it is important we drink plenty. If we do not drink enough, we can become dehydrated. This can cause headaches, tiredness and make it harder to concentrate. During the week, try three drinks you have not had before. The Super challenge

8. © BRITISH NUTRITION FOUNDATION 2016 What counts? Water, lower fat milks and sugar-free drinks are all healthier choices. You can also have one 150ml glass of unsweetened juice or smoothie each day. Children should have 6-8 drinks each day. Anyone over age 14 years, should have 8-10 drinks each day. When it is hot or if you are active, you will need to drink more.

9. © BRITISH NUTRITION FOUNDATION 2016 Get active What is the challenge? Get active for at least 60 minutes every day (150 minutes over a week for adults) Why? Being active helps keep your heart healthy and strengths muscles and bones. Being active can help you to stay a healthy weight. Taking part in different physical activities can help us make new friends and learn how to be part of a team. Being active can help us relax and stay happy! Do 60 minutes of a different activity on each day of the week. The Super challenge

10. © BRITISH NUTRITION FOUNDATION 2016 What counts? Any activity which makes you: feel warmer; breathe harder; makes your heart beat faster. As well as moving more, we also need to sit less.

11. © BRITISH NUTRITION FOUNDATION 2016 Try something new What is the challenge? Try something new related to healthy eating and drinking, cooking, where food comes from or physical activity. Why? Trying new foods and drinks can help us eat and drink a larger variety of nutrients. Cooking a new dish can help us learn new food skills. Visiting new places can helps us learn about where food comes from e.g. visiting a farm. Trying new activities can help us meet new people, have fun and learn new skills! Try something new every day for a week. The Super challenge

12. © BRITISH NUTRITION FOUNDATION 2016 What counts? Anything you have not tried before, e.g. tasting a new food or drink; finding a recipe to cook with your family; growing food at school or home; visiting a farm; visiting a new park or swimming pool.

13. © BRITISH NUTRITION FOUNDATION 2016 Challenge tracker Use the tracker to monitor your progress with the challenges. You could: use one tracker per challenge; divide your tracker with horizontal lines so you have one row per challenge.

14. © BRITISH NUTRITION FOUNDATION 2016 Will you be awarded a certificate?

15. © BRITISH NUTRITION FOUNDATION 2016 BNF Healthy Eating Week 2016 - the five health challenges Good luck!

16. © BRITISH NUTRITION FOUNDATION 2016 British Nutrition Foundation Imperial House 15-19 Kingsway London WC2B 6UN Telephone: 020 7557 7930 Email: postbox@nutrition.org.uk Web : www.nutrition.org.uk www.foodafactoflife.org.uk