Little steps for
healthy living
Published by the Health Service Executive, safefood
and the Health Promotion Agency, Northern Ireland
Publication date:June 2008
Review date:
June 2010
Order number: HPM00521
Healthy living: little steps go a long way!
Our children learn all about how to live from watching the
adults in their lives. If we eat well and are active, chances
are they’ll grow up to do the same. If you’d like to help
your family adopt a healthier lifestyle, start by trying some
of the ideas suggested here, one little step at a time.
Get moving
It will give you
Get active as a family!
er, boost your
eth
tog
e
tim
more quality
p stress at bay.
energy levels and kee
up to at least 60
ld
Children should bui
, while adults
day
a
y
ivit
minutes of act
s. Here are
need at least 30 minute
whole
the
some little steps to get
family moving.
The new me.
Crisps are out. Apples are in
My body is a temple.
What you can do
in 60 minutes or more
Get moving
up to at least
Children should build
activity every
al
sic
60 minutes of phy
to get moving
d
nee
lts
day, while adu
daily.
for at least 30 minutes
cing, skipping,
Walking, running, dan
playing
biking, swimming and
s the activity
sports all count toward
you need.
What you can do
in 5 -15 minutes
e rhymes,
• Try skipping! Practis
make
or
ks,
rhythms and tric
s
up new one
• Cycle to the shops
e for short
• Leave your car at hom
journeys
• Play a ball game
ball
(with a football, basket
or tennis ball)
kicking and
• Practise catching,
l
bal
a
g
sin
pas
r to music
• Mop the kitchen floo
What you can do
in 30 minutes
k with a ball
Head for your local par
er
eth
Wash the car tog
lk
Take your dog for a wa
at home,
er
eth
tog
s
job
ive
act
Do
ing, or
eep
sw
,
such as vacuuming
ves
raking the lea
the way or
• Try walking some of
cycling to work or school
es.
• Play traditional gam
seek,
and
e
hid
le,
mp
For exa
scotch
hop
and
tag
,
can
the
tip
•
•
•
•
• Find your local cycling/hiking trail or forest
and go for family cycles or walks
• Go for a walk or run on the beach
• Play tennis – have a family competition
• Go to the nearest playground or park
• Go swimming or try water volleyball
• Enter a fun run and train for it as a family
Getting active
• Give your children the chance to try
different sports and activities: swimming,
soccer, tennis, martial arts, hiking,
dancing, gymnastics, basketball, cycling
and other fun activities
• Include time during the day for your younger
children to play – active games can help
children to reach their 1hr a day target
• Physical activity is not just about playing
sport. Encourage your children to wash
the car, walk the dog, work in the garden,
play tag, or even do some housework
• Be a positive role model for your children.
Take the stairs instead of the lift. Go for a
brisk walk. Try a new activity. Get off the
bus a stop or two early and walk the rest
of the way. Or even leave the car at home
for short trips
• Be physically active with your children.
Plan activities that the whole family can
take part in: hiking, cycling, going to the
park or the beach
• Encourage your children – Praise them
when they are active, don’t focus on
winning or being the best, praise them
for taking part and having fun. They will
feel better about themselves and be more
likely to carry on being active
• Get the balance right - Limit the
“non-active” time your children spend
sitting in front of the television, playing
computer games, or surfing the internet.
It is all about getting a healthy balance
Going up active
Being more
Going downV
Watching T
Shop for success
is bought
Most of the food we eat
n prepared
the
and
in the supermarket
ards
tow
p
ste
t
firs
the
at home. So
at what’s
k
loo
to
is
ing
eat
er
healthi
! Here are
in your shopping basket
you shop
p
hel
to
some little steps
s.
for succes
Resist pester power
Stock up
Keep a healthy balance in mind
Be ready to say “no” to any demands for
sweets from your children. Talk to them in
advance about what they’ll be allowed to
have so they know what to expect. Bring
some chopped fruit pieces in a plastic bag
or container or popcorn for the journey.
Include some canned and dried foods for
your kitchen cupboard – baked beans and
wholemeal toast make a great quick meal.
Tinned fish, pasta, tinned tomatoes and dried
herbs can be used to rustle up a meal too.
Check your trolley before you finish. Have
you tried to buy mostly starchy foods (for
example, breads, potatoes, pastas and
cereals), fruit and vegetables? Have you
picked up more lean meat than processed
meats? Are there some low-fat dairy foods in
there? Have you included some fish?
Read the label
Take time to read the labels and learn about
what’s in the foods you eat. Reading labels
can help you avoid foods that are high in
fat, salt and sugar. Compare like for like
products and choose those that are lower in
fat, salt and sugar.
Make a list
Write out a shopping list before you go, then
stick to it as you shop.
Don’t shop on an empty stomach
It’s never a good idea to go shopping for food
when you’re hungry. You’re more likely to rush
things, make poor choices and go for a quick
sugar fix by picking up an unhealthy snack.
Going up hen
Shopping w
ry
you’re not hung
Going down hout
Shopping wit
a list
How to deal with
snacks and treats
Best with meals
Healthier snacks
Eating sugary snacks between meals can
affect your child’s teeth, so it’s best to eat
these foods with a meal.
Snack foods - like biscuits, crisps, chocolate
and sweets - are okay in small amounts
as part of a healthy balanced diet. There
are also lots of delicious and convenient
alternatives your child can eat as snacks,
that taste great and are good for them. Here
are some ideas to get you started:
Just one
don’t have
Treats and rewards
ard your
rew
to
to be food. Try
– by
ys
wa
er
oth
in
children
or books, or
cs
mi
co
m
the
ing
giv
park or the
with outings to the
ol.
po
swimming
e the fun out
No-one wants to tak
here are
so
,
ild
of being a ch
to make sure
s
tip
l
ca
cti
pra
some
just right for
you get the balance
your family.
Limit fatty and/or sugary snacks to one per day.
Keep it small
Look out for mini or snack-sized versions
of their favourites so that you know they
won’t overdo it. These smaller versions are
generally only available as multi-packs, so
keep them well out of reach.
• Switch from crisps to popcorn – popcorn
is low in fat and contains fibre for healthy
digestion. If you pop your own, the children
can join in and you can add less salt or use
cinnamon instead
• Go crackers - unsalted plain or
wholewheat crackers topped with banana
or cheese are quick and easy to prepare
snacks for when hungry children come
home from school
• Need a milk fix? Try a milky mug - for the
whole family, why not try a mug of cold
or warm milk after school or other snack
times. This provides a fabulous calcium
boost. You can use low fat or semiskimmed milk for children over two years
Going up es at home, at
Playing gam
round
the park or in
the playg
Going dowyn and/or sugary
Giving fatt reward
snacks as a
• Eat fruit every day – try to give your
children a wide variety of fruit to taste, and
introduce varieties in season. Remember
that if children don’t like the texture or
taste, keep trying! It can take up to ten
attempts before a child will accept a
particular food
• Drink milk or water – a small carton of
milk or a bottle of water will be kinder to
their teeth than juice drinks or fizzy drinks
• Try a yoghurt dessert – natural yoghurt
topped with chopped fruit can be a
satisfying alternative for children who love
creamy, dairy desserts
• Eat cereal anytime – unsweetened cereal
with milk is a snack your child can easily
prepare for themselves. Encourage them
to experiment by adding fruit, like banana
or berries
• Pile vegetables into a soup – a hearty
home-made vegetable soup (made by
chopping some extra vegetables like
leeks, carrots and parsnips while you
are making dinner and boiling up with a
veggie stock cube) can fill them up and
really boost their vegetable intake
What about drinks?
Here are some tips
We all need to drink plenty of fluids regularly
throughout the day. The amount we need
depends on how active we are and how
warm it is. On average we need about
8 glasses each day. Unhealthy drinks
can cause tooth decay and provide
unnecessary calories.
• Water and milk are best
• Carry a drinks bottle with water to school,
work or play
• Only consume sugary drinks and fruit
juices with a meal
• Choose unsweetened fruit juice instead of
sweetened fruit juices and juice drinks that
are higher in sugar. Avoid tooth decay by
drinking juice with meals and for younger
children ideally dilute one part juice to
10 parts water
• Serve water with meals. Make it more
interesting with slices of lemon, lime, or
orange, or a splash of unsweetened
fruit juice
• Don’t supersize hot or sugary drinks
Research has shown that children who
consistently spend more than 4 hours
per day watching TV are more likely to be
overweight. Too much inactivity can also
increase the risk of type II diabetes.
Be a screen monitor
re than 4 hours
Children who spend mo
are more
een
scr
a
a day in front of
well as not
As
t.
igh
rwe
ove
likely to be
cking
sna
y be
being active, they ma
t of the
fron
in
ds
foo
on fatty or sugary
ps to
ste
e
littl
e
som
are
screen. Here
ch.
the cou
help you get them off
Experts recommend that children under 2
years of age should have no ‘screen time’,
which includes TV, DVDs or videotapes,
computers or video games. Children older
than 2 years should watch no more than
1-2 hours a day of quality programming.
Help your family cut down on
time in front of the screen
• Make a rule about the number of TV or
computer hours you’ll allow
• Try limiting the TV and/or PC on weekdays
• Never have the TV on through family meals
• Set a good example yourself
When your children want to watch TV or play
computer games, encourage them to get
active instead. Kick off a game of hide and
seek, head to the park with a football, put on
some music and dance or go for a cycle or
a walk.
Going up active
Being more
Going downV
Watching T
Mealtimes
Getting children involved in what
they eat will help them understan
d
about eating healthier foods and
how this can help them to grow.
And whether it’s dairy foods for
healthy bones or starchy foods for
long-lasting energy, making food
fun, especially at mealtimes, is a
great way to start.
Take some time to teach your children how
to help with small tasks. There might be
some extra mess but it’s worth it if they can
learn something new about food.
How kids can
help in the kitchen
2 year olds can:
•
•
•
•
•
•
Wipe table tops
Scrub vegetables
Wash and tear salad vegetables
Play with safe utensils
Break cauliflower and broccoli
Bring ingredients from one place
to another
As they move up to 4 years old
and beyond, kids can:
•
•
•
•
•
•
•
•
•
•
•
•
•
Wrap potatoes in tinfoil for baking
Spread soft spreads
Knead and shape dough
Pour liquids like milk and water
Put things in the bin
Mix ingredients
Peel oranges or hard boiled eggs
Mash bananas or potatoes
Set the table
Cut herbs or spring onions
with dull blunt scissors
Measure ingredients
Beat an egg
Cut with a blunt knife
What to put on your plate
A healthy diet is one that is varied and
contains the following:
• Plenty of fruits and vegetables –
aim for five or more servings a day
• Meals based on starchy foods like bread,
potatoes, rice, pasta and cereals - choose
wholegrain varieties as often as you can
• Some dairy products like milk, cheese,
fromage frais or yoghurt
• Some meat, fish, eggs, beans, lentils
or nuts. Aim to eat two portions of fish a
week, one of which is oily (like mackerel,
salmon or sardines)
• Small amounts of foods and drinks high in
fat and/or sugar
It’s easy to pile up our plates with portions that
are bigger than we need – and to pile on the
pounds over time. If this is an issue in your
family, try using a smaller plate – it’s a simple
way to cut down on portion size. You may find
that you are satisfied with a smaller amount of
food. Remember that children are smaller and
don’t need adult-sized portions on their plates.
In the past, many of us were encouraged
to finish everything on our plates but that
was in the days when food wasn’t so
plentiful. Children and teenagers should be
encouraged to try everything on their plate,
but be sure to let them decide when they
have had enough. Never force them to finish
everything on their plate.
Eating meals in front of the TV or computer
can lead us to eat more because we are not
as conscious of what we are eating. Eating
together at the table is best.
Going up eye on
Keeping an
portion size
Going downlates
Piling the p
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e a big difference
The little steps that will mak
Swap this...
Breakfast
,
Sausage, bacon, egg, pudding
toast, butter and tea
Lunch
goujons and
Large white roll with chicken
coleslaw. Sugary drink
Dinner
for this...
les Swap some meat for vegetab
er and tea
butt
t,
bacon, egg, beans, toas
e roll Go lean on meat and downsiz
chicken
Medium white roll with roast
and salad and diet drink
small
Battered chicken, chips and
portion of beans
ges Swap to lean meat and wed
to wedges and
pota
st,
brea
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ic bread
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with
ed
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Slice of
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a slice of garlic bread and side
or better still, this:
tAdd some fruit and less mea
ato and toast, butter
scrambled egg, beans, tom
and glass of fruit juice
some fruit and dairy Switch to wholegrain and add
roast chicken and
Medium wholegrain roll with
r
wate
salad, yoghurt, apple and
toes and up
Swap wedges for baby pota
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etab
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Pizza slice with extra vegetab
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Swap this...
The little steps that will make a big difference
for this...
or better still, this:
Snacks/desserts
Large chocolate bar
Standard size chocolate bar
Snack size chocolate bar
Physical activity
Sitting in front of the TV for
the afternoon
Taking the escalator or lift at work or
at
the shops
Sitting talking on the phone
Limit TV to 1 hour a day In the garden play skipping games
or
rounders
Take the stairs - only take the escalator
or lift when you have bags or mess
ages
Walk to your friend’s house for a chat
Limit TV to 1 hour a day at weekends
only Make out an after-school activity plan
for example
going to park, swimming,
playing with friends
Take the stairs
all the time
Go for a walk with
a friend
Going up lthy
Making hea
swaps
Going down
Sticking with
bad habits
Working around
the issues
s to what we
Introducing change
we are can
tive
eat and how ac
s for the whole
ue
iss
up
ng
often bri
anges, it’s
family. With any ch
m one little step
the
important to try
some tips for
are
re
He
at a time.
issues.
working around the
Issue
Solution
I don’t have time to cook
healthily for the family
Keep things simple in the kitchen at first. A stir fry with chicken or beef and some fresh, tinned or frozen
vegetables is quick and easy. Make your own minced beef bolognese. If you make more than you need,
you can freeze it to enjoy another time.
I can’t cook!
Putting a meal together doesn’t have to be difficult - ask your friends and relatives for quick and easy meal
ideas that you can cook. And if you ask them around to show you, they can enjoy your food too! If you start
off with meat, potatoes and 2 vegetables, that’s great. As you become more comfortable with cooking you will
become more adventurous.
Healthy food costs more
Ready meals and sauces can be expensive. Save money by making your own and keeping an eye out for
special offers. Choosing tinned and frozen varieties of fruits and vegetables can save you money and will help
cut down on waste.
The children always want
treats
Look out for mini or snack-sized versions of their favourites so that you know they won’t overdo it. These
smaller versions are generally only available as multi-packs, so keep them well out reach.
Issue
Solution
Putting it all into practice
The weather is too bad to
get outside for a walk
Make sure to fit in that walk on days when the weather is fine! Or how about indoor activities like badminton,
yoga, and the like during the winter months?
Be positive
I’ve very little time to spare
Remember that three short 10-minute bouts of physical activity built into your day will all add up.
The gym is very expensive
No need to join the gym to get fit! A good pair of walking shoes is all anybody really needs to become more active.
I’m no good at sport
and I’m too old
You don’t have to play sport to get active. Go to the beach for an afternoon, build sandcastles, fly a kite or just
kick a ball about with the kids. It is never too late to become more active, just find something you enjoy doing.
I’m embarrassed about
getting into a tracksuit
Most activities, like walking, only need comfy shoes.
I’m just embarrassed
because I’m so out of
shape
If you have become very overweight, talk to your GP before you start to exercise. Gradually increase your
activity. Feel proud that you’re getting active. Bring along a good friend for moral support.
Tell your children about the benefits of
healthy living. Explain how it will help them
grow up stronger, but remember to talk
about today’s benefits too, because children
don’t really think ahead.
Explain how eating well and being active
every day will help them stay alert in school
and be the best they can be at sport. Praise
them when they make the right choices.
Set an example
Keep it up!
Remember children always model adult
behaviour. The easiest way to help them
eat well and be active is to do the same
yourself. So, if you’re going to the local
shops, suggest you all walk instead of
taking the car.
Getting the whole family to eat better food
and be more active is easy, now that you
know how. The ideas for small changes
we’ve outlined here really will make a big
difference. Keep this booklet in your kitchen,
and check it every now and again to make
sure you’re keeping all of the suggestions in
mind. Remember, when it comes to healthier
living, these little steps will go a long way.
Keep a balance
Give your children some say in what they
eat and do. Avoid banning less healthy
foods – it will only make them even more
desirable, and a little treat now and then is
ok. Try to make physical activity fun rather
than making it a chore. In the long term, a
balanced approach will help them make the
right choices later on.
Going up lthy
Making hea
choices
Going downses!
Finding excu