HEALTHY LIFESTYLES
Useful tips for leading a healthy lifestyle
This information comes from a leaflet produced as part of the work for The School
Fruit and Vegetable Scheme Project which is funded by Hertfordshire Children’s
Fund.
The project meets local objectives of the Department of Health 5 a day scheme and
is a joint project between the NHS and Healthy Schools Team in Hertfordshire.
WATER
WATER
WATER
Water intake
Water should be an important part of our total daily fluid intake.
Pure water is the preferred drink, rather than drinks containing sugars or acids,
such as fizzy drinks, squash etc.
 Children aged 4 to 8 years should aim to drink at least 1000ml (4 - 5 glasses)
of fluid per day. Fluid can be taken as a combination of pure water, milk or
unsweetened juices.
 Adults should aim to drink at least 2000ml (8 -10 glasses) of fluid per day
taken as pure water or beverages. Requirements for individuals will vary, and
fluid intake should increase in warm weather, or to compensate for losses
through exercise.
Why is water so important?
Water is essential in preventing our body from becoming dehydrated. By the time we
feel thirsty mild dehydration might have already started and can lead to:
 Headaches, poor concentration, reduced mental performance.
 Reduced physical and sporting performance.
 Health problems including urine infections, constipation, wetting/soiling
problems and bad breath.
Drinking plenty of water can help you to:
 Feel refreshed and more alert.
 Have healthier skin, hair and nails.
 Have fresher breath.
 Stay healthy.
How can we increase intake of Water?
 Replace fizzy drinks, coffee and tea with water.
 Carry a water bottle with you, use a sports cap to avoid spillages.
 Drink regularly throughout the day; do not wait to be thirsty.
FRUIT AND VEGETABLES
Fruit and vegetables intake
 At least 5 portions of different fruit and vegetable each day.
 Fresh, frozen, chilled, canned and dried fruit and vegetable all count.
 100% fruit or vegetable juice counts.
 1 portion is 80g or 1 handful of fruit or vegetables.
1 medium fruit - apple, banana, orange and pear.
1 slice of large fruits - melon, pineapple.
2 small fruits - plums, apricots, satsumas.
1 cupful of strawberries, grapes, raspberries.
1/2 - 1 tablespoon of dried fruit.
3 tablespoonfuls of cooked vegetables.
1 cereal bowl of mixed salad.
1 glass (150ml) of 100% fruit or vegetable juice.
 Fruit and vegetables contained in convenience foods - ready meals, pasta
sauces, soups and puddings can contribute to 5 A Day. As they can also be
high in added salt, sugar or fat they need to be eaten in moderation.
Why are fruit and vegetables so important?
 Increasing fruit and vegetable intake can significantly reduce the risk of many
chronic diseases.
 Increasing fruit and vegetable intake is the second most important cancer
prevention strategy after reducing smoking.
 Higher intake of fruit and vegetables reduces the risk of coronary heart
disease and stroke and can help lower blood pressure.
 Other research suggests it can delay the developments of cataracts, reduce
the symptoms of asthma, improve bowel function and help to manage
diabetes.
 Women of childbearing age are recommended to eat fruit and vegetables that
are good sources of folate i.e. green leafy vegetables and oranges.
 They can help with weight management.
How can we increase intake of fruit and vegetables?
 Eat healthy snacks, such as fruit and vegetables, cut out crisps and snacks.
 Add fruit to cereal in the mornings.
 Always eat 1 or 2 portions of vegetables or fruit at lunch and dinner times.
 When hungry have a piece of fruit.
 Keep a count of how many portions you eat; you will be surprised how easy it
is to make it up to 5 each day.
 Drink 1 glass of 100% fruit or vegetable juice.
 Buy a range of fruit and veg from the market so that you eat a range of
colours.
 Use different methods of cooking the vegetables, such as mash, boil, roast,
raw etc.
FRUIT AND VEGETABUIT AND VEGETABLES
PHYSICAL ACTIVITY
PHYSICAL ACTIVITY
How much Physical Activity is needed?
 Adults, try to build up to at least 30 minutes of moderate intensity physical
activity 5 times a week. Children, try to build up to at least 1 hour of moderate
intensity physical activity 5 times a week. This is defined as anything which
makes you feel warm and breathe harder than normal. Brisk walking is a good
example.
Why is Physical Activity so important?
 Physical activity reduces the risk of suffering from coronary heart disease and
obesity problems.
 Physical activity can help you to do all the things you want to do right through
to yourlater years.
 Regular activity strengthens your bones, this is important in later life with
osteoporosis or thinning of the bones.
 Exercise can help to reduce anxiety, stress and depression and help you to
feel better about yourself.
 Inactivity has been linked to some cancers. Increasing your activity can help to
lower your risk of developing them.
 Activity is essential for preventing obesity and helping you to lose weight.
 Our bodies are designed to be active!
How can we increase Physical Activity?
Remember to start gently and build up gradually. Be realistic with yourself, taking a
small first step and achieving it is better than setting yourself a huge goal and not
achieving it.
How ready are you to become more active?
Think about your average day and how you could be a bit more active, examples
might include:
 Walk or cycle for short journeys instead of using a car.
 Use the stairs instead of the escalator or lift at work.
 Park in the parking bay furthest away from the supermarket.
 Don’t use the remote control to change the TV channels.
 Skipping, throwing/catching games, parachute games, races etc.
 Doing the hovering and dusting.
 Washing the car.
 Dancing to the radio or your favourite CD.
 Gardening.
LUNCHBOXES
What can we include?
 Choose at least one item from each of the groups below.
 Try to vary the foods each day.
Meat, fish and alternatives, protein
 Lean meat, chicken, tinned fish, bean salad, hummus and hard boiled egg.
Bread and starch foods, carbohydrates
 Bread rolls, pitta, bagels, naan, wraps and chapattis.
 Use wholegrain or high fibre white varieties.
 Oatcakes, savoury scones, breadsticks and crispbreads.
 Rice, potato and pasta salads.
Milk and dairy foods
 Cheese and cheese spreads.
 Milk, yoghurt and fromage frais.
Fruit and vegetables
 Fresh fruit, apple, grapes, banana or orange.
 Dried fruit, sultanas, raisins or apricots.
 Salad and vegetables, tomato, cucumber, carrot or celery.
 Vegetables are easy to add to sandwiches.
 Tinned fruit is easy to pack.
Drinks
 Water, unsweetened or low sugar fruit juice, milk.
 Smoothies and yogurt drinks.
Optional Extras
 Tea cakes, currant buns, scones and malt loaf.
 Fruit cakes, muffins.
 Plain biscuits, low fat crisps.
Ideas for lunchboxes
 Crusty rolls with ham and salad, yoghurt, an apple and water to drink.
 Pitta bread with tuna, cucumber and salad cream filling, fruit, fromage frais,
grapes and low sugar squash.
 Pasta and bean salad, a fruit scone, a yoghurt and unsweetened fruit juice.
 Egg and tomato sandwiches, vegetable soup a pear and water to drink.
 Slice of pizza, green salad, a crunchy cereal bar and unsweetened fruit juice.
 Tuna and cucumber baguette, cheese triangle, small packet of dried fruit,
pack of 3 chocolate coated sponge cakes and water to drink.
 Mini egg salad pitta pocket, low fat yoghurt or fromage frais, individual can of
fruit pieces in juice, cereal bar, and carton of low sugar fruit drink.
 Pasta shells mixed with diced chicken, sweetcorn and cherry tomatoes in low
fat mayonnaise, apple, iced cup cake, fruit smoothie, mini cheddar cheese.
 Bagel, spinach pakora, satsuma, small box of raisins, yoghurt drink.

2 mini soft wholemeal rolls (or white with added grains) filled with wafer thin
ham and tomato, banana, mini blueberry muffin, chocolate or strawberry
flavoured milkshake.
Safety: Use insulated lunchbox and freezer pack, freeze cartons of juice or still water.
Store sandwiches in the fridge overnight.
CURRICULUM
CURRICULUM
Foundation Stage
 Developing an awareness of their own needs, to work as part of a group
taking turns, negotiating and sharing fairly. Extending their vocabulary, using
all their senses as appropriate to carry out investigations. Recognising the
importance of keeping healthy and those things which contribute to this and
the beneficial effects of drinking water on their bodies.
Key Stage 1
 Science: Humans and what we need to stay alive and healthy, understanding
that taking exercise and eating the right types and amounts of food keep us
healthy.
 Design and Technology: What they like and dislike, planning what to do next
and identifying what they could have done differently or how they could
improve their work in the future. Selecting the correct tools, techniques and
materials for designing a range of food items and talking about their ideas.
 P.S.H.E.: Ourselves, our needs and those of others. Understanding how to
make choices that improve our health and well-being.
Key Stage 2
 Science: Understanding the life processes in familiar animals and the need for
food for activity and growth. The importance of a varied diet and the effect of
exercise.
 Design and Technology: Plan what they have to do, suggesting a sequence of
actions and alternatives. Communicating their ideas in different ways,
selecting the appropriate tools and reflecting on the progress of their work.
 P.S.H.E.: What makes a healthy lifestyle and what affects mental health so
that we can make informed choices. Understanding how our bodies change.
Further contacts
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Hertfordshire Fruit Scheme Advisor and Healthy Schools Team:
www.thegrid.org.uk/learning/cit-pshe-healthy
5 A Day: www.5aday.nhs.uk
School lunches: www.dfes.gov.uk/schoollunches
Water is cool in school: www.eric.org.uk
BBC Health Page: www.bbc.co.uk/health/healthy-living
Food in Schools: www.foodinschools.org
Everyday Sport: www.everydaysport.com
British Nutrition Foundation: www.nutrition.org.uk