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Healthier pupils; better learners.

6 Week Challenge

We know change cannot happen overnight so would like to challenge you to make one small but healthy change to your lifestyle each week. We think you’ll be surprised at the big impact that these small changes will have on your health and lifestyle.

To help monitor progress, we have designed an adult's book and a children's diary to complete during the 6 Week Challenge The books contain charts that you can either stick stickers on or colour in so that you can clearly see the progress they are making. Please note, these booklets were originally designed as part of the Hearty Lives Programme, which has now ceased, however we thought they were still a useful resource to use. 

Adult's Book

Child's Book

Try to encourage and sustain the changes you make by giving your children small rewards such as an activity that they enjoy doing, or credits towards a bigger treat like a trip out. Don’t forget to let the adults have a reward, too!

Week 1 Challenge: Healthier Drinks

Drink more water and less fizzy or sugary drinks. Fizzy drinks are often high in sugars, and even diet fizzy drinks have other sweeteners and very few nutrients, so water or fruit juice is better.

Did you know?

Two thirds of our body is made up of water.

Lack of fluid means we feel tired, get headaches and can’t concentrate.

We should drink 6-8 glasses of fluid every day (that’s about 1.2 litres for adults).

Hints and Tips

Sugar free squash can liven up the taste of water and it’s still a healthy choice.

Natural fruit juice is also a healthy option.

 

Week 2 Challenge: 5 A Day

Eat 5 portions of fruit or vegetables every day and try something new if you can. Fruit and vegetables can liven up a meal, and they taste great too!

Did you know?

Frozen and canned fruit and vegetables count towards your 5 a day, too.

One glass of unsweetened fruit juice or smoothie a day count as one portion.

Potatoes don’t count as one of your 5 a day because they are so starchy.

Hints and Tips

One child’s portion is roughly a handful.

Experimenting by making fruit creatures can make fruit more fun and exciting to eat.

 

Week 3 Challenge: Sugar and Fat Swaps

Try to make one fat and one sugar swap this week. Look at the food labels in your house; find out the total amount of sugar and fat per 100g. You might be surprised where sugar and fat can be hidden in your food and you don’t realise it!

Did You Know?

Red, amber and green colours on food labels are like traffic lights. Red – you shouldn’t eat a lot of it, green – it’s okay to eat, and amber is in between.

Hints and Tips

Swap biscuits and sweets for fresh or dried fruit, breadsticks and nuts.

Grilling or baking food in the oven rather than frying it can reduce the fat content by as much as two thirds.

Cut the fat! If you can see fat, cut it off before you cook it.

 

Week 4 Challenge: Getting Up and About 

Reach 60 active minutes per day. Record what activity you do, and try and reach at least 1 hour every day.

Did You Know?

Being physically active helps reduce stress and makes us feel happier.

We sleep better if we have been more active.

Being active means a healthy heart, muscles and bones.

Hints and Tips

Walk to school or the shops instead of taking the car – it’s cheaper and healthier.

Walk with a pedometer to count up your steps and see if you can increase the steps you do. Try our Pedometer Challenge.

 

Week 5 Challenge: Snack Checks 

Swap at least one unhealthy snack (biscuits or crisps) for something healthier every day. Record how many snacks you eat between meals and you might be surprised at how many crisps or sweets you eat.

Did You Know?

Sometimes we eat snacks out of habit rather than because we are actually hungry.

Sometimes we mistake feelings of hunger for feelings of thirst, so try having a glass of water instead.

Hints and Tips

Carrot, celery and cucumber sticks make healthy, fun snacks.

Swap sugary sweets and crisps for breadsticks, nuts and seeds.

A fruit salad can make a bright, fun snack.

 

Week 6 Challenge: Celebrate and Keep Going 

Celebrate the small changes you’ve made so far and make a plan to keep going. Think about the impact of the changes you have already made, and try and stick to them and look to increase the changes for even better results.

Did You Know?

It only takes about 3 weeks to form a new habit. So changing your eating habits for the whole family isn’t as difficult as you think. And you’re never too old to do it!

The Change 4 Life website has lots of free support and resources to help you have a healthier lifestyle.

Hints and Tips

Plan your meals in advance – you could sit together with your family and plan a menu. It’s fun, good for budgeting and gets children more involved with food.

Have a go at growing some of your own food. Children are more likely to eat different foods if they understand where it has come from.

Sometimes breaking the habit is the hardest part, but once you have broken the habit, you form new ones and they’ll be just as easy to stick to. Remember to try and make it fun and enjoyable along the way!