Top Tips: Find your own balance

Top Tip 1: The importance of a balanced diet

1. Try to eat 5 portions of fruit and veg a day

2. Starchy foods such as potatoes, rice and pasta should make up just over a third of the food we eat. Choose high-fibre, wholegrain varieties such as wholewheat pasta and brown rice, or simply leave skins on potatoes.

3. Dairy products such as milk, cheese, yoghurt and fromage frais are good sources of protein and vitamins, whilst also being an important source of calcium to keep bones strong. Always choose the full-fat options for this, as they are the closest to being natural.

4. Pulses such as beans, peas and lentils are good alternatives to meat due to being low in fat and high in fibre and protein. Choose lean cuts of meat and mince (more preferably white meats), and cut down the consumption of red or processed meats such as bacon, ham and sausages.

5. Unsaturated fats are classed as ‘healthy fats’. This includes oils such as vegetable, rapeseed, olive and sunflower oils.

6. Limit sugary processed foods such as cakes, chocolate, biscuits, butter etc. If you cannot cut them out, then try healthier alternatives such as a couple of cubes of dark chocolate, or olive oil spread.

7. Drink lots of water. The daily recommendation is 6-8 glasses each day.

Top Tip 2: Hit the national guidelines for physical activity

Age 5-18 years: At least 60 minutes of physical activity every day. Choose from activities such as cycling, playground activities or playing a team sports.

Age 18-65+: At least 150 minutes of moderate aerobic activity, such as cycling or walking every week, or 75 minutes of vigorous aerobic activity such as running, or a game of tennis. On top of this, you should aim to complete strength exercises on two or more days a week that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Keep it up and feel the difference.

Get motivated,

The Valley Leisure Team


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