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Families and young people resources & activities

These resources are designed to help you and your family live a healthier lifestyle, Please also see digital copies of all materials you may have been given by one of our practitioners.

A day worth of food

Parenting Style

Triggers that helped or hindered

Staying on track

Self Determination Continuum

Fox In The Road Visualisation

Vegan Eatwell Guide

Mindful Eating

Eat Better

Portion Distortion

Sleep Poster

Kids Activity Pack

Options to control food intake

Take control of foo portions and labels

Physical activity and mental health

Mindful Eating Exercise

Eatwell guide handout

Mindful Eating Handout

Activity Tracker

Healthy eating quiz

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Screen free things to do

Healthly Eating Quiz

Interactive Healthy Food Quiz

Healthy Eating Quiz

Community Club

Week 1

Week 2

Week 3

Week 4

week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Fussy eating for club members

  • No focus on food itself
  • Reset family rules – table, no screen time at the table even if parent breaks them too so all fair, getting to the table on time etc
  • Leave it there don’t talk about it if they don’t eat it that’s fine.
  • Leave it there in a bowl throughout the day, can try it if they want but if not, not a problem.
  • See if they try anything and then continue with this technique
  • Then increase other food groups in the same way.
  • Even if they tried it don’t make a fuss of them trying it
  • The best way for your child to learn to eat and enjoy new foods is to copy you. Try to eat with them as often as you can.

 

Veg – maybe add veg to things like lasagne/chilli’s

Although smoothies are high in sugar, if it’s the only way to get vitamins and minerals in from fruit then that’s okay

 If won’t eat any other food, then making sure the portions are correct in the food groups they are eating and not having too much of it.

 See if they choices they are making are the best ones – so baked instead of fried foods, breadsticks instead of crisps etc. little swaps with the same texture

Sleep Diary

Click on the image below to download the full Sleep diary!

 

Screen time

Recommendation is an average of 2 hours per day.

See the internetmatters.org screen time age guides to help children get the best out of their screen time and adopt a healthy digital diet.

Eat well for less

  1. Write a shopping list and plan meals
  2. Do not waste anything – eat left overs for lunch,
  3. Buy frozen (fruit and veg, fish)
  4. Try cheaper brands – cover the label or don’t tell the children if fussy
  5. Cook with pulses (beans, lentils and peas) – Cheap and high in nutrients – this could bulk up a meal not be the main ingredient eg. Chorizo and chickpea stew
  6. Freeze bread
  7. Buy cheaper cuts of meat (chicken leg, instead of breast; braising steak, shin or shoulder)

Look up cheap recipes

  1. Smaller portions
  2. Cut out takeaways, and luxuries
  3. Beware of BOGOF
  4. Online shopping
  5. Happy hour (reduced offers)
  6. Do a stock shop – mega packs much cheaper /100g (can save you up to 50%!)
  7. Ask yourself ‘Do you really need it?’
  8. Shop around – 1 stores does not have all the best bargains
  9. Take a calculator to work out prices per 100g (Premium Tea can be 20x more expensive than cheap ones)

Sometimes better-quality food

Fish Shop brought:

4 x Medium fish and chips – £20 (£5 each)

TOTAL – £20 (£5 each)

Calories = 998.8 per person

 Fat = 52.3g per person

VS

Meal Saving:

£14.40 (3.60 each)

Year Saving:
1 meal/week

£748.80 (£187.20 each)

Homemade Fish & Chips (Tesco)

 

4 x Cod Fillets – £3.70

Tin of mushy peas – 30p

4 potatoes – 70p

1 egg – 15p

Bread crumbs – 75p

TOTAL – £5.60 (£1.40 each)

Calories = 402 kcal per person

Fat = 6g per person

Domino’s Family deal (serves 4)

2 medium pizzas (classic crust margarita 3 slices 516kcal)

garlic pizza bread 155kcals

potato wedges 85kcals

+1.25L drink

TOTAL = £24 (£6 each) (756kcal)

VS

Meal Saving:
£14.45 (£3.61 each)

Year Saving:
1 meal/week
£751.40 (£187.85 each)

Sainsbury’s Pizza

2 x Sainsbury’s stone baked pizza – £5.50 (£2.75 each) (1/2 margarita pizza 359kcal)

Sainsbury’s garlic pizza bread – £1.80 (1/4 of pizza 188kcal)

Sainsbury’s wedges – £1.25 (per 100g serving 156kcal)

1.25L diet coke = £1

TOTAL – £9.55 (£2.39 each) (703 kcal)

Subway

2x footlong subs

2x 6-inch subs

1..5L bottled drink

4 cookies/crisps

 

TOTAL – £16.99 (£4.25 each)

VS

Meal Saving:
£8.26 (£2.07 each)

Year Saving:
1 meal/week
£429.52 (£107.38 each)

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Homemade ham and cheese salad baguette

2x Morrisons savers part baked white baguettes – 80p (40p each)

Morrisons Deli Cooked Sandwich Ham slices – £2

Morrisons cheese slices – £2

Iceberg lettuce – 50p

Salad tomatoes – 68p

Morrisons The Best Cookies – £1.75

1.25L diet coke = £1

TOTAL – £8.73 (£2.18 each)

.

Homemade lunchbox

Asda medium wholemeal bread – 55p

2x Asda tuna chunks – £1.30 (65p each)

Asda Mayo – 70p

Cucumber – 55p

6 pack Oven baked crisps – £1.50

12x 500ml Asda Mineral Water Bottles £1.69

TOTAL – £6.29 (£1.57 each)

VS

Meal Saving:
£5.71 (£1.43 each)

Year Saving:
1 meal/week
£296.92 (£74.23 each)
5 meal/week
£1,484.60 (£371.15 each)

Supermarket Meal Deal

4x Sandwich

4x Snack 

4x Drink

TOTAL – £12 (£3 each)

Indian Takeaway Curry

4x curry dishes – £35.80 (£8.95 each)
(Chicken tikka masala foil container 768 kcal, 47.9g fat)

2x pilau rice – £5 (£2.50 each) (1/2 rice 257kcal, 3g fat)

2x naan – £5 (£2.50 each) (1/2naan 191 kcal, 7.5g fat)

TOTAL – £45.80 (£11.45 each) (1216 kcal, 58.4g fat)

VS

Meal Saving:
£34.85 (£8.71 each)

Year Saving:
1 meal/week
£1,812.20 (£453.05 each)

Tesco Homemade Curry

Calories – 652kcal per serving
Fat – 7g per serving

Tesco Natural yoghurt – 85p

Curry paste – £2

650g Chicken breasts – £3.80

Red onion – 21p

Garlic – 30p

Ginger – 35p

2x Chopped tomatoes – 70p (35p each)

Green beans – 79p

500g Basmati rice – £1.00

Naan 2 pack – 95p (1/2 naan = 168kcal, 2.3g fat)

TOTAL – £10.95 (£2.74 each) (820kcal, 9.3g fat)

Chinese Takeaway

4x Curry dishes – £20 (£5 each) (Sweet and sour chicken plastic container 1015kcal, 52.3g fat)

2x fried rice £7.80 (£3.90 each) (half plastic container 425kcal, 11.2g fat)

1x noodles – £4.10 (half container 260kcal, 15g fat)

TOTAL – £31.90 (£7.98 each) (1700kcal, 78.5g fat)

VS

Meal Saving:
£17.05 (£4.26 each)

Year Saving:
1 meal/week
£886.60 (£221.65 each)

Sainsbury’s sweet and sour chicken

Spring onions – 60p

500g Basmati rice – £1.00

Fresh red chilli – 65p

Ginger – 30p

2x Baby corn – £3.00

Red pepper – 55p

640g Chicken breast – £4.20

Rice vinegar – £1.85

Tomato puree – 35p

Garlic – 30p

Pineapple chunks – 80p

Sunflower oil – £1.25

TOTAL – £14.85 (£3.71 each) (652kcal, 7g fat)

Homemade Burger & Chips (Asda)

4x quarter pounder beef burgers £2.49

4x bread rolls – £1.00

Bag of mixed salad – 60p

4 potatoes – 70p

Cheese slices – 79p

1.25l bottle of diet coke – £1.00

TOTAL – £5.79 (£1.45 each) (521kcal, 24g fat)

VS

Meal Saving:
£11.37 (£2.84 each)

Year Saving:
1 meal/week
£591.24 (£147.81 each)

McDonalds

4x Medium meal quarter pounder with cheese (518kcal, 27g fat)
+ chips (337kcal, 17g fat)
+drink

TOTAL – £17.16 (£4.29 each) (855kcal, 44g fat)

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Change4life

10 Minute Shake Up games

Change4Life and Disney have teamed up again to bring you new Shake Up games inspired by Disney and Pixar’s Toy Story 4 and Incredibles 2, and Disney’s The Lion King and Frozen. These 10-minute bursts of fun will really get your kids moving and count towards the 60 active minutes they need every day!