BNF Healthy Eating Week The challenges!

What are the BNF Healthy Eating Week 2017 challenges?

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

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).

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. 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 Eating plenty of fruit and vegetables can help reduce the risk of developing chronic health problems, such as cardiovascular disease.

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.

During the week, try three drinks you have not had before. 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. During the week, try three drinks you have not had before. The Super challenge

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.

Do 60 minutes of a different activity on each day of the week. 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

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.

Try something new every day for a week. 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.

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.

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.

Will you be awarded a certificate?

The BNF Healthy Eating Week 2017 challenges: Good luck!