HEALTHY BODY AND MIND!

EAT 3 MAIN MEALS EVERY DAY

• Aim to eat 2 pieces of fruit and 5 serves of vegetables a day.
• Choose 5 carbohydrates such as wholemeal/wholegrain breads, cereals, etc.
• Choose smaller amounts of low fat dairy foods, lean meats, fish, eggs, etc.
• It is important to eat 3 meals a day, to stay healthy.
• You need healthy foods to keep your mind working.

WATER AS YOUR MAIN DRINK

• Aviod high sugar drinks such as, soft drink, cordial, etc.
• Limit unsweetened juices and reduce milk to one glass a day.

CHOOSE HIGH FIBRE FOODS

• Change your foods from fat foods to healthy foods.
• White bread - Wholegrain bread.
• Corn Flakes or rice bubbles - special K or porridge.
• Jasmine rice - Basmati, Brown or Doongara rice.
• White potato - Sweet potato.

LOW FAT SNACKS

• If needed between meals.
• 1/2 cup of breakfast cereal with low fat milk.
• Small tub of low fat yogurt.
• Vegetable stick with salsa or low fat cream cheese.
• A crumpet, english muffin, piece of toast.

LOW FAT SNACKS

• Decrease fat in your diet.
• Use low fat or reduced foods.
• Limit margarine, Butter, Oil, Cream and Mayonnaise.
• Avoid battered, crumbed or fried foods and pastries.
• Limit takeaway foods.

WAIT 20 MINUTES BEFORE EATING MORE
If you are still hungry after you have eaten dinner, wait 20 minutes before getting more food. Then once you have waited you should fill up on salad or vegetables (instead of potato)

ENJOY MEALS WITH THE T.V. TURNED OFF

• Distractions such as the t.v. can make you overeat.
• It is important to interact with your family.
• Make sure you talk about your day.

LIMIT SCREEN TIME

• Limit your screen time to 2 hours per day.
• Includes watching TV, on the computer or playing Video games.

60 MINUTES OF ACTIVE ACTIVITY

• Choose a sport that you like, so you enjoy it.
• Participate in active play.
• Be active with your family.
• Try to be active wherever you can.

SLEEPING

• Not getting enough sleep can cause a lot of problems.
• Here are some ideas that will help.
• Make sure your bedroom is dark and quiet.
• Maybe leave the curtains open a bit, so the sun can wake you up.
• Have a shower before bed, to help relax you.

SLEEPING TIMES

• New babies - about 14.5 hours of sleep.
• 5 years olds - about 11 hours of sleep.
• 10 year olds - about 8 hours of sleep.
• 16 year olds - about 9 hours of sleep.
• Adults - about 7.5 hours of sleep.

CAUSES OF TIREDNESS

• There are many reasons why you might feel tired during the day.
• Here are just a few.
• Sleep disorders like snoring, etc. can effect a good nights sleep.
• Felling depressed can make you feel extremely tired.
• Sleep is a very important part of staying healthy.

CAN YOU CATCH UP ON SLEEP

• Maybe, if you have late night and sleep-in in the morning, but it isnt good.
• Changing your normal pattern isnt going to help, it will make things worse.
• If you go to sleep really early you will wake up during the night.
• Aim to keep the same pattern and keep yourself rested.
• Be alert when your've got exams, work, sport, etc.