HEALTHY BODY AND MIND

EAT THREE MAIN MEALS

• 2 serves of fruit & 5 serves of vegetables.
• Choose high fibre carbohydrates (wholemeal, wholegrain).
• Choose low amounts of fat.
• Decrease portion size.
• Don't skip breakfast.

EAT HEALTHY

• Eat 2 serves of fruit & 5 serves of vegetables a day.
• Choose high fibre carbohydrates (eg. wholemeal/wholegrain bread)
• Choose low fat foods.
• Decrease your portion size.
• Don't skip breakfast.

MAIN DRINK

• Avoid high sugar drinks like soft drink and cordial.
• Choose water over other drinks.
• Limit unsweetened juice and reduce fat flavoured milks.

SNACK OPTIONS

• Fruit or small diced fruit in natural juice.
• Low fat yoghurt.
• Plain popcorn, small packet of pretzels, wholegrain crackers and vegimite.
• Vegetable sticks with low fat dips or cheeses.
• A crumpet, english muffin, piece of toast or pikelets

20 MINUTE RULE

• After you finish eating you should eait 20 minutes before having a seconds.
• If your still hungry have some salad or vegetables
• Try and choose something other than potato

SWITCHED OFF

• When eating a meal swith off the television.
• Distractions(like T.V) can cause overeating.

LIMIT IT.

• Limit your time at the screen to only 2 hours.
• This includes:
• Watching television.
• On the computer/tablet/ipod/phone.
• Playing video games.

BE PHYSICALLY ACTIVE

• 60 minutes of physical activity a day, in blocks or all at once.
• Try new things like, skipping, roller blading, trampolining and skateboarding.
• As a family you can go for a walk, fly a kite or even kick a footy.
• Taking stairs instead of the lift is a great way to get exercise easily.
• Choosing a sport that you enjoy is a great motivation.

SLEEP

• Adults need an average of 7.5 hours of sleep for their brain to function.
• Kids and teens should have been 8-9 hours.
• Soft sheets, room-darkening shades and quietness help kids get to sleep.
• A cooler room can help you get to sleep quicker.
• Exercising regularly makes it easier to sleep.