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healthy eating 47-13 yrs 27-13 yrs 47-13 yrs 17-13 yrs 3

7-13 years

Click below to find out more about our Healthy weight 7-13 years programme, or find some information on healthy eating and physical activity for your family.

Programmes

Healthy Weight 7-13 years

Healthy Weight 7-13 years is our healthy lifestyle programme, for children aged 7 to 13 who are above a healthy weight.  It is essential that at least one parent/guardian attends this programme with your child, but your whole family are invited and encouraged to attend together.

Sessions include:

  • You and your family will learn about nutrition, food groups, eating a balanced and healthy diet and look at different portion sizes to suit the whole family
  • We will look at how to read food labels, the importance of making healthier food choices and healthy shopping on a budget, as part of a supermarket tour
  • We will play lots of exciting games and activities together, to encourage your children to become more active
  • We will have a practical cooking session to increase cooking skills and look at cooking healthy family meals on a budget
  • You will have chance to chat to other parents and share experiences, while your kids are enjoying fun activities and making new friends
  • Our main aim of all of our sessions is for everyone to have fun, make friends and enjoy the programme, to help increase confidence and self esteem

We ask that you attend once a week, out of school hours, over 12 weeks.  Each sessions is two hours long.

How do I join a Healthy weight 7-13 years programme?

It's easy; to find a programme near you check out our join in page, our programmes run all over Cornwall and we are in a different town every 12 weeks. Booking is essential, please register your interest by filling out our online enquiry form, or give us a call for more information

Please Note: 

  • The child must be between the ages of 7-13 years old
  • Parental/Guardian consent is required
  • Parental/Guardian involvement is essential throughout the duration of the programme
  • Siblings are invited and encouraged to attend with the whole family
  • Family must commit to a 12-week programme and be ready to make healthier lifestyle choices


Healthy eating

Eating well is an important part of maintaining good health, and can help you feel your best. It can be simple too. The Eatwell Guide shows the different types of food we should eat – and in what proportions – to have a healthy, balanced diet. You don't need to achieve this balance with every meal but try to get the balance right over a day or even a week.

Check out the Eatwell Guide here, for a full size version click on the below image:

  • Over a third of your diet should be made up of fruit and vegetables
  • Over a third of your diet should be made up of starchy carbohydartes
  • Some dairy or dairy alternatives
  • Some beans, pulses, fish, eggs and meat
  • Small amount of unsaturated fats and oils

 


The 8 Top Tips for Eating Well

The Food Standards Agency have put together these practical tips to cover the basics of healthy eating, and can help you make healthier choices:

Start by choosing one of the tips that you feel would benefit you the most and that you would like to focus on. Then think of ways you could begin putting this into your daily life. For example, in order to eat more fruit and vegetables, you might start spending just a few minutes boiling or steaming frozen vegetables, to go with evening meals. You could get the whole family involved by replacing chocolate or crisps in the kids lunch boxes with a piece of fruit.

1. Base your meals on starchy foods

Examples: potatoes, wholegrain cereals, wholewheat pasta, rice, cous cous and wholemeal bread.

Benefits: Provide essential energy for you to get through the day. Also, choosing wholegrain varieties, which contain more fibre, can make you feel full for longer and help keep your bowels healthy.

How much should I have: Starchy foods should make up around one third of the foods you eat. Try to include one starchy food with each meal.

Interesting fact: Some people think starchy foods are fattening, but gram for gram carbohydrates contain less than half the calories of fat.

2. Eat lots of fruit and vegetables

Examples: Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some fresh or dried fruit?

Benefits: Fruit and vegetables contain lots of vitamins and minerals and are low in fat and high in fibre.

How much should I have: It's recommended that we eat at least five portions of different types of fruit and veg a day. One portion of fruit and veg is 80g (roughly a handful) or 150ml of fruit juice.

Interesting fact: Choose from fresh, frozen, tinned, dried or juice.  Remember that potatoes do not count towards your 5 a day.

3. Eat more fish

Examples: sardines on wholemeal toast for lunch.  Baked salmon and salad for an evening meal.

How much should I have: Aim for at least two portions a week (140g per portion), including at least one portion of oily fish.

Benefits: Fish is a good source of protein and contains many vitamins and minerals. Oily fish is high in omega-3 fats, which may help to prevent heart disease.

Interesting Fact: Canned and smoked fish can be high in salt. Oily fish including salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible. 

Women who might have a baby one day should eat no more than two portions of oily fish per week, other adults should eat no more than four portions per week.

4. Cut down on saturated fat and sugar

Examples: Try to cut down on cakes, pies, biscuits, sausages, cream, butter, lard and hard cheese , and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados

Disadvantage: Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

How much should I eat: We all need some fat in our diet. But it's important to pay attention to the type of fat we're eating. There are two main types of fat: saturated and unsaturated.

Interesting fact: Most people in the UK eat too much sugar. Sugary foods and drinks are often high in calories, and could  contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Cut down on sugary fizzy drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk. 

5. Eat less salt

Examples:  Don't add salt to food when cooking or at the table.  Cook from scratch rather than using prepacked foods.  Opt for cereals with no salt.

Disadvantage: Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down.

How much should I have:  Children aged 7-10 years should have no more than 5g salt per day and children over 11 should eat no more than 6g of salt a day.  

Interesting Fact:Even if you don't add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.

6. Get active and be a healthy weight

Example: Try getting off the bus one stop early on the way home from work, and walking.  Walk the children to school or part way to school rather than driving to the school gate.

Benefits:  Physical activity can help you to maintain a healthy weight which is an important part of overall good health. Being overweight can lead to health conditions such as high blood pressure, heart disease or diabetes. Being underweight could also affect your health.

How much should I have: Adults should be looking to achieve 30 minutes of moderate activity at least five times per week.  Children should achieve 1 hour every day.

Intersting fact: Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

7. Drink plenty of water

Example: Try to carry a water bottle with you or have a glass of water on your desk to provide easy access to drinks through the day.  Have a glass of juice for breakfast. 

Benefits:  Can help with concentration levels, keeps the body hydrated, can increase energy levels and help to reduce over eating.

How much should I have:

Try to drink about six to eight glasses of water (or other fluids) a day to prevent dehydration. When the weather is warm or when we get active, we may need more. But avoid soft and fizzy drinks that are high in added sugars.

Interesting fact: When thinking about alcohol, there is nothing wrong with the occasional drink, but drinking too much can cause serious health problems. 

8. Don't skip breakfast

Example: Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.

Benefits:  A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.  

How much should I have: Try to have breakfast every day.

Interesting fact: Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight.

Physical activity

  • Children and young people (5 - 18 years)
  • All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day.
  • Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.
  • All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods.

Benefits of being active for at least 60 minutes a day include:

  • Improving heart health
  • Maintaing a healthy weight
  • Improving bone health
  • Improving self confidence
  • Developing social skills

Moderate intensity

Moderate intensity physical activity will cause children to feel warmer and breathe harder and thier hearts to beat faster but they should still be able to hold a conversation. Examples include:

  • Bike Riding
  • Playground activities

Vigorous intensity

Vigorous intensity physical activity will cause children to get warmer, breathe alot harder and their hearts to beat rapidly, making it more difficult to carry on a conversation. Examples include:

  • Fast running
  • Football
  • Swimming
  • Rugby

Strengthening

Physical activities that strengthen muscle and bone involve using body weight or working against resistance. Example include:

  • Hopping
  • Skipping
  • Gymnastics
  • Tennis

1.(Department of Health., 2011., Physical activity guidelines for children and young people (5-18years))

Have you recently received a letter about your child's height and weight?

Have you received a letter from the National Child Measurement Programme about your child's weight and growth? Follow this link to the NHS Healthy Choices pages which explain in more detail the purpose of the programme and how you can support your child to be a healthy weight. Use this online BMI calculator to check your child's weight and growth.

Frequently asked questions that arise from parents in response to their NCMP results letter.  If you would like to see a copy of the booklet, please click here.

Factsheets and helpful links

Facsheets

 

Helpful links