Healthy Weight and Lifestyles

C4L food smartHealthy Eating

ü Balanced diet - eat a wide variety of foods and enjoy your meals

ü Have at least 5 portions of fruit and vegetables each day of a variety of colours

ü Eat 3 regular meals a day

ü Choose moderate amounts of meat, fish and alternatives

ü Limit the amount of fatty and sugary foods and drinks

ü Eat plenty of fibre – found in foods like wholemeal bread, beans and pulses, fruit and vegetables

ü Be careful not to use too much salt

ü Drink plenty of fluids - 6 to 10 glasses a day

ü Check food labels - complex/processed foods often contain high quantities of fat, sugar and salt

Watch the diet, nutrition and healthy weight video

weightlossWeight Loss:

ü Aim for 5 to 10% weight loss in 3 to 6 months

ü Aim for approximately 1 – 2 lbs loss per week

ü Set small, achievable goals each week

exercise logosPhysical Activity:

ü Reduces the risk of diseases such as coronary heart disease, stroke, type 2 diabetes
ü Helps maintain a healthy weight
ü Helps maintain ability to perform everyday tasks with ease
ü Improves body image and self-esteem
ü Reduces symptoms of depression and anxiety

Moderate exercise:

Brisk walking
ü Cycling

Vigorous exercise:

ü Running
ü Sports such as swimming or football

Keep active:

ü Swap cars and buses for walking
ü Take regular breaks at work
ü Reduce the time you spend watching TV, using the computer or playing video games

Adults: Be active daily. Aim for at least 150 minutes a week of moderate activity in bouts of 10 minutes or more – try 30 minutes on at least five days a week. Or 75 minutes of vigorous intensity activity spread across the week.

School age children: Be active daily. All children and young people should engage in moderate to vigorous intensive physical activity for at least 60 minutes and up to several hours every day. Vigorous intensive activities at least three days a week.

More information

NHS Choices

Norfolk's Living Well

pdf Download this page as a pdf for your office, school or family (1.22 MB)

Watch the Healthy Norwich physical activity video

A brilliant and inspiring video to get active for just 150 minutes a week, from our colleagues at Active Norfolk: