BNF Healthy Eating Week
The challenges!
© BRITISH NUTRITION FOUNDATION 2017
What are the BNF Healthy Eating Week 2017
challenges?
© BRITISH NUTRITION FOUNDATION 2017
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!
The Super challenge
Have a different breakfast
every day for a week
(remember to have a drink)
© BRITISH NUTRITION FOUNDATION 2017
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).
• Always include a drink. Water and
lower fat milk are good choices.
• You could include dairy foods as
they help to keep bones and teeth
healthy.
• You could include a source of
protein (e.g. eggs).
© BRITISH NUTRITION FOUNDATION 2017
Have 5 A DAY
What is the challenge?
Have at least five portions of fruit and vegetables
every day.
Why?
• Fruit and vegetables provide vitamins and minerals
which help us stay healthy.
• They contain fibre which helps keep our digestive
system healthy.
• Eating plenty of fruit and
vegetables can help reduce
the risk of developing chronic
health problems, such as
cardiovascular disease.
The Super challenge
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!
© BRITISH NUTRITION FOUNDATION 2017
What counts?
• Fresh, frozen, canned, dried and
juiced types of fruit and
vegetables all count!
• A portion of fruit and vegetables is
what fits into the palm of your
hand.
• Dried fruit (e.g. raisins) and beans
or pulses (e.g. kidney beans) only
count once each day. (Eat dried
fruit at mealtimes, rather then as a
snack, to reduce the impact on
teeth.)
• You can have one 150ml glass of
unsweetened juice or smoothie
each day.
© BRITISH NUTRITION FOUNDATION 2017
Drink plenty
What is the challenge?
Have at least 6-8 drinks every day.
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.
The Super challenge
During the week, try three
drinks you have not had
before.
© BRITISH NUTRITION FOUNDATION 2017
What counts?
• Water, lower fat milks and
unsweetened fruit juices or
smoothies are all healthier
choices.
• Fruit juice and/or smoothies
should be limited to a
combined total of 150ml per
day.
• We should have at least 6-8
drinks each day.
• When it is hot or if we are
active, we will need to drink
more.
© BRITISH NUTRITION FOUNDATION 2017
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!
The Super challenge
Do 60 minutes of a different
activity on each day of the week.
© BRITISH NUTRITION FOUNDATION 2017
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.
© BRITISH NUTRITION FOUNDATION 2017
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!
The Super challenge
Try something new every
day for a week.
© BRITISH NUTRITION FOUNDATION 2017
What counts?
Anything you have not
tried before, such as:
• 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.
© BRITISH NUTRITION FOUNDATION 2017
The BNF Healthy Eating Week
2017 challenges:
Good luck!
© BRITISH NUTRITION FOUNDATION 2017
British Nutrition Foundation
Imperial House
15-19 Kingsway
London WC2B 6UN
Telephone: 020 7557 7930
Email: [email protected]
Web: www.nutrition.org.uk www.foodafactoflife.org.uk
© BRITISH NUTRITION FOUNDATION 2017