ENERGY BALANCE CHALLENGE Have you got the balance right? Click on the energy blobs or pictures on each screen to play the game and find out! Click here!

Rules of the game This activity is based on adventure game books, where you decide what to do. You will be taken through a typical school morning with various activities. A graph showing your theoretical energy levels based on what you eat and do during the morning will grow as you progress. Look at the card next to the computer to find out what the different parts of the graph mean. The first time you go through the activity, make your choices based on what you usually eat on a typical school day. If there is time, go through the activity a second time making different decisions to see what happens. Click here to start!

Understanding the graphs Minimum energy level for optimal brain function Energy levels should not rise above this level too often. This horizontal shaded area represents the ideal energy level range for your brain and body Test PE class This line represents your energy level as it changes through the day.

The alarm goes off. It’s 7am and you wake up ready to start the day. What are you going to eat for breakfast? (click on the picture next to your choice) Nothing Your favourite sweetened cereal, like Frosties, Coco Pops or Honey Cheerios A high fibre cereal like porridge, Weetabix or Shreddies Wake up!

No breakfast Without eating breakfast, your brain is working below its best ability. You feel a bit tired and sluggish as you get dressed and make you way to school. You remember you have a test in your first class of the morning and try to remember (with difficulty) what you revised last night. (Click on the energy blob to go to the next screen) TEST Click here to start again

High sugar breakfast After eating breakfast, your energy levels are rising fast and may even feel a but “hyper”. Your brain is working well and you feel awake and alert as you get dressed and make you way to school. You remember you have a test in your first class of the morning and remember well what you revised last night. (Click on the energy blob to go to the next screen) TEST Click here to start again

Healthy breakfast After eating breakfast, your energy levels are gradually rising. Your brain is working well and you feel awake and alert as you get dressed and make you way to school. You remember you have a test in your first class of the morning and remember well what you revised last night. (Click on the energy blob to go to the next screen) TEST Click here to start again

No breakfast A high sugar breakfast A high fibre cereal breakfast Test Finished! Finally the test is finished. How well you did will depend partly on what you had for breakfast this morning: (click on the picture of your choice) Click here to start again

After the test You still feel a bit low on energy, had difficulty concentrating during the test and couldn’t remember very well what you revised the night before. You were also possibly starting to feel hungry. What are you going to have at break time? TEST Nothing A healthy, low sugar, low fat snack Sweets, chocolate or an energy drink A packet of crisps Click here to start again

After the test You started out well in the test, and remembered what you had revised the night before. But, part way through the test, the energy from your high sugar breakfast ran out and your concentration and memory got worse. You were also possibly starting to feel hungry. What are you going to have at break time? TEST Nothing A healthy, low sugar, low fat snack Sweets, chocolate or an energy drink A packet of crisps Click here to start again

After the test You felt that you did the best you could do in the test, could concentrate and remembered what you had revised the night before. At the end of the test, you need a break, but you feel alert and have plenty of energy. What are you going to have at break time? TEST Nothing A healthy, low sugar, low fat snack Sweets, chocolate or an energy drink A packet of crisps Click here to start again

24 Break time! You decide not to eat anything at break time. Maybe you just don’t feel like it or you are hungry, but think you can hold out until lunch time. The next class is PE - you don’t have much energy, but go off to get changed. (Click on the energy blob to go to the next screen) PE Class Click here to start again

25 Break time! Feeling rather low on energy, you decide to have a filling, healthy snack at break time. The next class is PE, so you will need some energy! By the time you need to get changed, you are starting to wake up, and your energy levels are rising. (Click on the energy blob to go to the next screen) PE Class Click here to start again

26 Break time! Feeling rather low on energy, you decide to have a high sugar, energy boosting snack at break time. The next class is PE, so you will need some energy! By the time you need to get changed, you have woken up, and you are filled to the brim with energy. (Click on the energy blob to go to the next screen) PE Class Click here to start again

27 Break time! Feeling rather low on energy, you decide to have a packet of crisps at break time. The next class is PE, so you will need some energy! By the time you need to get changed, you still don’t have much energy, but assume the Calories from the crisps will “kick in” soon. (Click on the energy blob to go to the next screen) PE Class Click here to start again

28 Break time! Despite feeling rather low on energy, you decide not to eat anything at break time. Maybe you just don’t feel like it or you are hungry, but think you can hold out until lunch time. The next class is PE - you don’t have much energy, but go off to get changed. (Click on the energy blob to go to the next screen) PE Class Click here to start again

29 Break time! Feeling rather low on energy, you decide to have a filling, healthy snack at break time. The next class is PE, so you will need some energy! By the time you need to get changed, you are starting to wake up, and your energy levels are rising. (click on the energy blob to go to the next card) PE Class Click here to start again

30 Break time! Feeling rather low on energy, you decide to have a high sugar, energy boosting snack at break time. The next class is PE, so you will need some energy! By the time you need to get changed, you have woken up, and you are filled to the brim with energy. (Click on the energy blob to go to the next screen) PE Class Click here to start again

31 Break time! Feeling rather low on energy, you decide to have a packet of crisps at break time. The next class is PE, so you will need some energy! By the time you need to get changed, you still don’t have much energy, but assume the Calories from the crisps will “kick in” soon. (Click on the energy blob to go to the next screen) PE Class Click here to start again

32 Break time! Since you had a healthy, filling breakfast, you aren’t particularly hungry and decide not to have a snack at break time. The next class is PE, and you have heard today is going to be all about running. As you get changed, you feel ready to take on the challenges of the class. (Click on the energy blob to go to the next screen) PE Class Click here to start again

33 Break time! Since you had a healthy, filling breakfast, you aren’t really hungry, but decide to have a healthy snack at break time because the next class is PE. You think you would benefit from an extra energy boost. By the time you need to get changed, your energy levels are rising and you feel ready to run. (Click on the energy blob to go to the next screen) PE Class Click here to start again

34 Break time! Since you had a healthy, filling breakfast, you aren’t really hungry, but decide to have a high sugar snack at break time because the next class is PE. You think you would benefit from an extra energy boost. By the time you need to get changed, you are filled to the brim with energy. (Click on the energy blob to go to the next screen) PE Class Click here to start again

35 Break time! Since you had a healthy, filling breakfast, you might not be really hungry, but decide to have a packet of crisps at break time because the next class is PE. You think you would benefit from an extra energy boost. By the time you need to get changed, you feel “ready to run”. (Click on the energy blob to go to the next screen) PE Class Click here to start again

36 Already low on energy, as you start running around in the PE class, you just feel worse. You step down the effort and run more slowly because you start to feel faint. By the end of the class you are very tired and looking forward to lunch! (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

37 As you start the PE class, you feel pretty good and run around with maximum effort for the whole class, enjoying the exercise. As long as you didn’t overdo it, by the end of the class you feel invigorated and full of energy for the rest of the day. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

38 As you start the PE class, you feel pretty good and run around with maximum effort, enjoying the exercise. However, you start to lose energy around the end of the class as the effects of your sugar boost snack wear off. By the time the class finishes, you feel okay, but are probably ready to eat some lunch. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

39 As you start the PE class, you have a bit more energy. By the end of the class you a bit low on energy; you didn’t get the energy boost you expected and are ready to eat some lunch. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

40 Already low on energy, as you start running around in the PE class, you just feel worse. You step down the effort and run more slowly because you start to feel faint. By the end of the class you are very tired and looking forward to lunch! (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

41 As you start the PE class, you feel pretty good and run around with maximum effort for the whole class, enjoying the exercise. As long as you didn’t overdo it, by the end of the class you feel invigorated and full of energy for the rest of the day. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

42 As you start the PE class, you feel pretty good and run around with maximum effort, enjoying the exercise. However, you start to lose energy around the end of the class as the effects of your sugar boost snack wear off. By the time the class finishes, you feel okay, but are probably ready to eat some lunch. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

43 As you start the PE class, you have a bit more energy. By the end of the class you are doing fine, but didn’t get the energy boost you expected and are probably ready to eat some lunch. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

44 As you start the PE class, you feel pretty good and run around with maximum effort, enjoying the exercise. However, you start to lose energy around the end of the class as the energy you got from your healthy breakfast finally wears off. By the time the class finishes, you feel okay, but are probably ready to eat some lunch. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

47 As you start the PE class, you feel pretty good and run around with maximum effort for the whole class, enjoying the exercise. As long as you didn’t overdo it, by the end of the class you feel invigorated and full of energy for the rest of the day. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

46 As you start the PE class, you feel pretty good and run around with maximum effort, enjoying the exercise. However, you start to lose energy around the end of the class as the effects of your sugar boost snack wear off. By the time the class finishes, you feel okay, but are probably ready to eat some lunch. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

45 You have lots of energy for PE, thanks to your healthy breakfast, but you might feel a bit “weighed down” by your crisp snack. You finish the class ready to go for the rest of the day. (Click on the energy blob to go to the next screen) PE Class During and after P.E. Click here to start again

ARE YOU LIVING HEALTHILY? NO. You scored 0/10. Not eating in the morning means your school work, mood and physical abilities are probably suffering. You are likely to be lacking essential vitamins and minerals. In the future, you are more likely to be an unhealthy weight (your “fasting” body will store as much as it can of the food you do eat as fat, and you are more likely to eat unhealthy snacks) and to have an increased risk of heart disease. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

ARE YOU LIVING HEALTHILY? NOT REALLY. You scored 5/10. Not eating breakfast means your school work, mood and physical abilities are probably suffering – at least until you eat your healthy snack. You may also be lacking essential vitamins and minerals. In the future, you are more likely to be an unhealthy weight (your “fasting” body will store as much as it can of the food you do eat as fat, and you are more likely to eat unhealthy snacks) and to have an increased risk of heart disease. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

ARE YOU LIVING HEALTHILY? NO. You scored 2/10. Not eating breakfast means your school work, mood and physical abilities are probably suffering. You may be lacking essential vitamins and minerals. Because you don’t eat breakfast, your “fasting” body will store more of the food you do eat as fat. This together with your unhealthy, high sugar snacking means that in the future, you are more likely to be an unhealthy weight and to have possible increased risks of both heart disease and diabetes. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? NO. You scored 2/10. Not eating breakfast means your school work, mood and physical abilities are probably suffering. You may be lacking essential vitamins and minerals. Because you don’t eat breakfast, your “fasting” body will store more of the food you do eat as fat. This together with your unhealthy, high fat snacking means that in the future, you are much more likely to be an unhealthy weight and to have possible increased risk of heart disease. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? NOT REALLY. You scored 4/10. Your high sugar breakfast means you don’t have enough energy to keep going until lunch. Your lack of snacking to make up the shortfall means your school work, mood and physical abilities are probably suffering. In the future, you are more likely to be an unhealthy weight (you are more likely to eat unhealthy snacks) and to have an increased risk of heart disease and diabetes. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? NOT BAD! You scored 7/10. Your high sugar breakfast means you don’t have enough energy to keep going until lunch, but having a healthy snack really helps you out. In the future, you are a little more likely to be an unhealthy weight (you are more likely to eat unhealthy snacks) and to have an increased risk of diabetes. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? ROOM FOR IMPROVEMENT. You scored 6/10. Although you are eating regularly throughout the morning, your high sugar breakfast and snack is causing unhealthy, rapid changes in your blood glucose levels. This may cause rapid changes in your mood, concentration and physical abilities. In the future, your high sugar habits mean you are more likely to be an unhealthy weight and to have an increased risk of diabetes. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? ROOM FOR IMPROVEMENT. You scored 6/10. Your high sugar breakfast means you don’t have enough energy to keep going until lunch. Your high fat snack does help to keep you going, but remember the fat you eat is simply stored as fat in your body. In the future, your high sugar, high fat eating habits mean you are more likely to be an unhealthy weight and to have an increased risk of both diabetes and heart disease. Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? WELL DONE! You scored 9/10. Your healthy, nutritious breakfast means you have enough energy to keep going, but you might want to consider having a healthy snack if you are going to be very active just before lunch. Your energy levels are good, so you are probably making the most of your mental and physical abilities. In the future, you are less likely to be an unhealthy weight and should have a decreased risk of both diabetes and heart disease. Keep it up! Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? WELL DONE! You scored 8/10. Your healthy, nutritious breakfast means you have enough energy to keep going until lunch. Your snack helps to keep you going, but its fat is simply stored as fat in your body. Your energy levels are good, so you are probably making the most of your mental and physical abilities. Your high fat snacks mean that in the future, you may be a little more likely to be an unhealthy weight and to have an increased risk of heart disease. Take care with your snacking, but Keep it up! Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? WELL DONE! You scored 9/10. Your healthy, nutritious breakfast means you have enough energy to keep going until lunch. Your energy levels are good almost all morning, so you are probably making the most of your mental and physical abilities. If your high sugar snacking is confined to before sports activities, in the future you are less likely to be an unhealthy weight and should have a decreased risk of both diabetes and heart disease. Take care with your snacking, but Keep it up! Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

PE Class ARE YOU LIVING HEALTHILY? YES, WELL DONE! You scored 10/10. Your healthy, nutritious breakfast and pre-exercise healthy snack means you have enough energy to keep going until lunch. Your energy levels are good all morning, so you are probably making the most of your mental and physical abilities. In the future you are less likely to be an unhealthy weight and should have a decreased risk of both diabetes and heart disease. Keep it up! Lunch time You sit down to a healthy lunch and feel your energy levels rise. Click anywhere to go to the next screen

Want to have another go? Need some healthy snacking advice? Want some advice on eating a healthy breakfast? You have finished! Click on the relevant picture if you need some advice or want to try again.

Eat healthy snacks ntry/ Try a smoothie! Small glass of juice + pot of flavoured yoghurt + banana. Photo attributions: Malt loaf - Dried fruit and nuts - Vegetable sticks Tea cake - Smoothie Dried fruit and nuts Vegetable sticks (with hummus?) Half a sandwich Malt loaf or toasted teacake Fresh fruit A cereal bar (check the label for fat and sugar content) A pot of yoghurt A bowl of high fibre cereal or porridge Click anywhere to go back to the last page

Eat a healthy breakfast Eat a healthy, low sugar breakfast containing fibre or protein as well as carbohydrate. Don’t forget to have a drink! Try:Yoghurt Fruit Porridge High-fibre cereal and milk Beans on toast What else could you try? For extra nutrition, you could add fresh or dried fruit to your cereal or porridge Click anywhere to go back to the last page