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Background and policy context

Promoting healthy lifestyles for people in Wales is an important government responsibility.The Health Improvement section of the Welsh Government's website contains links to resources promoting positive health throughout life - from healthy children to healthy ageing.

The Welsh Assembly Government's consultation document 'Well Being in Wales' emphasised that the health of the nation is not just the responsibility of the Government and the NHS. Everyone has a part to play in improving health in Wales, in short: health is everybody's business.

Health Challenge Wales has been developed to help contribute towards this aim. It signposts members of the public to information or activity to help them improve their own health. It also engages with organisations to look after the health of staff and customers.

Initiatives

Stop Smoking Wales is is an integral part of the Public Health Wales where it forms a central element of the organisation's Tobacco Control programme.

Public Health Wales delivers health improvement services through Resource Teams, in particular the Health Improvement Domain and Local Public Health Teams.

Public Health Wales also has responsibility for the co-ordination of four key topic based national public health networks.

NHS Wales Lifestyle Links

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Promoting healthy lifestyles for people in Wales is an important government responsibility.The Health Improvement section of the Welsh Government's website contains links to resources promoting positive health throughout life - from healthy children to healthy ageing. The Welsh Assembly Government's consultation document 'Well Being in Wales' emphasised that the health of the nation is not just the responsibility of the Government and the NHS.

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for young people / i pobl ifanc

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As a teenager, your body is going through many physical changes - changes that need to be supported by a healthy, balanced diet.
By eating a varied and balanced diet as shown in the Eatwell Guide, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Some important nutrients to be aware of are:

Eating healthily doesn't have to mean giving up your favourite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate. These foods should be eaten less often and in smaller amounts.

If you're watching your weight, a healthy, balanced diet is the way to go. Dieting, skipping breakfast or starving yourself don't work.

Here are some tips to help you eat more healthily.

Get your 5 A Day

Fruit and vegetables are good sources of many of the vitamins and minerals your body needs during your teenage years. Aim to eat at least 5 portions of a variety of fruit and veg a day. Find out what counts as 5 A Day.

Healthier snack ideas

Cut down on food and drinks high in fat, sugar and salt, such as sweets, chocolate bars, cakes, biscuits, sugary fizzy drinks and crisps, which are high in calories (energy). Consuming too many calories can lead to weight gain and becoming overweight. Get tips on eating less sugar, fat and salt.

Stay hydrated

Aim to drink 6 to 8 glasses of fluids a day - water and lower-fat milk are both healthy choices.

Even unsweetened fruit juice is sugary. Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml a day - which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

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As a teenager, your body is going through many physical changes - changes that need to be supported by a healthy, balanced diet. By eating a varied and balanced diet as shown in the Eatwell Guide, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly.

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for young people / i pobl ifanc

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Healthy hydration for young people and adults

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Breakfast muffins

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So here's another cooking video, will be doing a sewing DIY one then another hair one over the next weeks, hope you enjoyed and of course comment to tell me if you tried it, have any questions or want me to make a video on a certain thing.

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6 Smoothie Bowl Recipes | Delicious + Healthy Breakfast & Dessert | Naturally Jo

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5 Fantastic Healthy Smoothies - Easy Fruity Smoothie Recipes

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For young people / i pobl ifanc

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10 minute workout / Gweithio Allan 10 munud

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for young people / i pobl ifanc

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Starting university brings with it plenty of new challenges - many fun, others perhaps a little daunting. One task will be doing your own weekly food shop, but don't worry - you won't have to resort to eating cold baked beans straight from the tin. With these 10 tips, you'll be fully equipped for shopping on a budget like a pro.

1. Plan your meals

Once you have a sense of your weekly routines, and how many meals you'll be making, spend some time planning what you're going to cook. It might sound dull, but it'll ensure you don't buy ingredients you don't need, and that you're not left with food waste. You could even use a free printable meal planner template so that you have a plan to refer to (and stick to!), throughout the week.

2. Do your research on price comparison sites

Make sure you don't pay over the odds by using a price comparison app such as Latest Deals, which will help you suss out which of the big six (Asda, Tesco, Sainsbury's, Morrisons, Iceland, Ocado and Waitrose) will offer the best price for your shop. Remember that other, low-cost supermarkets like Lidl and Aldi aren't on the site (because they don't offer online delivery) so it's worth checking those, too.

3. Buy in bulk and opt for own brands

There will be some household essentials that you and your flatmates will also need routinely, so it could make sense to pool your resources and buy those in bulk, which usually drives the cost per item down. Likewise, be smart when you're choosing individual products - often there's an own-brand version (made in the same factory) which costs less than the well-known brand.

4. Keep an eye out for discounts and reduced items

Watch out for student discount offers and codes on websites such as SaveTheStudent and Totum. If you're going to the supermarket in person, it's also worth timing your shop for an hour or so before the store closes (or around 7pm at a 24-hour shop) when items close to their sell-by date will be reduced. Keep an eye out for the tell-tale yellow stickers and ask staff where reduced items are placed - but be sure to freeze them when you get home if you're not going to use them straight away. Bargain!

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Student living: The weekly food shop | Parents | MoneySense

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Starting university brings with it plenty of new challenges - many fun, others perhaps a little daunting. One task will be doing your own weekly food shop, but don't worry - you won't have to resort to eating cold baked beans straight from the tin.

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For young people BE CAREFUL / i pobl ifanc BYDDWCH YN OFALUS

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Learn how to cook shepherds pie / dysgu i coginio shepherds pie

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For young people / I pobl ifanc

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How To Master 5 Basic Cooking Skills | Gordon Ramsay

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MY FAVOURITE STUDENT MEALS | quick, easy & affordable

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for young people / i pobl ifanc

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You can save £1,000s a year on supermarket and grocery shopping using these 30 techniques from Money Saving Expert, including how to compare costs online.

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for young people / i pobl ifanc

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Savvy saving tips for your next supermarket shop

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for young people / i pobl ifanc

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When you think 'healthy food', many tend to assume that it's going to be pretty unhealthy on your wallet. But is that unfair? Will quinoa, nuts and fish cost you more than chocolate, burgers and chips?

With a bit of nifty knowhow, eating healthy food doesn't have to be ridiculously expensive. Here are a few ideas to reduce your food bill while sticking to a healthy diet - they'll come in handy whether you're cooking for yourself or for a family.

Healthy family eating on a budget

Hide the veg!

We've all seen the NHS adverts - it's important to get your five a day. Almost all fruit and veg count towards your five, but it's not always easy to get your children on board.

If you have trouble convincing your children to eat vegetables, but you want to enjoy them in your family meals, try making a healthy meal for kids by hiding veg in pasta dishes with a tomato sauce.

Buy frozen or cheap fresh veg such as carrots, butternut squash and red peppers, add them to the tomato sauce and use a blender to hide the evidence. You can use this approach to add more veg to family meals like lasagna, bolognese and pasta bakes. This way you get your veg, and your children don't pick it out.

Another place to hide veg at breakfast or snack time is in savoury muffins. You can save money by buying ingredients in bulk, making a big batch and freezing these treats.
Try this savoury muffin recipe from My Fussy Eater
Fast food favourites

If you're trying to enjoy a healthier diet as a family and want to save on takeaways, try remaking the kids' favourite fast foods healthily and cheaply. For example, you can make a low cost batch of burgers with lean beef mince, turkey mince or kidney beans; onion, egg and dried herbs.

Stretch the mixture further by making breadcrumbs from the ends of a loaf of bread and adding that to the burger mix. If you buy in bulk and make a big batch, you can reuse the burger mix as meatballs in another dish.

A family bucket of chicken from a takeaway can cost £10 or more, but a kilo of frozen chicken pieces costs a fraction of that. Add spices and breadcrumbs to the chicken and roast at home to create multiple meals for the cost of one family takeaway, and with fewer calories.

The same rule of thumb applies to pizza: buying pizza bases and adding cheap toppings can be fun - top them with tomato puree, cheese, ham or tinned mushrooms. Plus, because it's custom made and you choose the ingredients the kids get to enjoy the pizza without picking off toppings.
Check out these family meal ideas for under £1 per person from Good to Know Learn more about cutting the cost of cooking
Healthy meals for one person on a budget

Batch and freeze

Smaller portions of ingredients often have the highest price per hundred grams, so cooking for one can be expensive.

It can be tempting to rely on perfectly packaged ready meals or pay over the odds on small packs of ingredients, but a cheaper way to get around this is to make multiple portions each time you cook, divide up the cooked food and freeze some for later. This way you save money on shopping and save time on cooking.

It's best to use most frozen foods within about four months, which gives you lots of time to rotate meals and have a variety to choose from. A neat little trick is to grab a marker pen and write the date you put the item in the freezer, and what is actually in there - which will avoid any guess work.

More meals and ingredients than you might think will freeze well (even cheese)! Read this blog post on how to make friends with your freezer to save some real cheddar!

There are also cheap fresh ingredients that don't go off too quickly that you can use in small quantities. One trick is, if you buy six eggs at the start of the week, you can make portions of baked eggs with ham or frozen spinach in a ramekin, scrambled eggs, boiled eggs or omelettes, to give you multiple meals from one pack.
Try these healthy recipes for one from BBC Good Food
Cheap healthy meals for two people

Versatile ingredients

When you're cooking for two, it can also be tempting to splash cash on meal deals, or to join in if one of you wants an expensive or fatty takeaway. A great alternative is to plan ahead and bulk buy a healthy ingredient, get creative and cook it in lots of different ways.

For instance, one cheap job lot of plain yoghurt can be used in a breakfast smoothie, a stroganoff (instead of cream), a dessert with honey and berries, and a curry in the same week. Other versatile ingredients include a whole chicken, a bag of potatoes or sweet potatoes, eggs and cans of pulses like lentils or chickpeas.

Another way to avoid paying a lot for smaller portions is to replace some fresh items with thrifty long-life, tinned, dried and frozen versions. For example, rather than buying a small and expensive punnet of berries, get a big bag of frozen ones and get the amount you need out of the freezer each time.

Check out these cheap, healthy recipe ideas from the Food Network. Lots of these recipes serve four, so you can batch cook and freeze or eat the leftovers later.

Low fat healthy meals on a budget

If you're specifically looking to decrease fat in your diet, here are some ideas you can try without increasing your spend.

Alternatives to frying

So many foods can be made crispy and delicious without frying - grilling is a great option, especially for frozen fish. Roasting is another option - roasted fresh vegetables with a minimal amount of oil caramelise in the oven and taste great.

Creamy foods with low cost and low calories

Swap full-fat cream for a cheap bulk carton of plain natural yoghurt, and use it in a range of savoury and sweet recipes. Eat it for dessert with defrosted berries, honey or dark chocolate shavings, or for dinner in a homemade curry.

You can also swap high fat hard cheeses for low cost cottage cheese, and use it to top a jacket potato for a quick low fat meal.

Cheaper, healthier comfort foods

Rather than creamy soups, try east Asian broth based soups such as miso, pho and ramen dishes. These are cheap to make, with just spices, stock, frozen veg and noodles.

Replace foods heavy on pastry like pies and tarts for versions using filo pastry, which you can get for a similar price.

A lot of the cheap meats we love are high in fat, like sausages, bacon (especially smoky and streaky) and smoked ham. Choose leaner cuts of meat that are lower in fat, like turkey breast and reduced fat mince.

Comfort foods don't have to be fatty or expensive: try warming one-pot dishes like stews or casseroles, which are super cheap to make with a low cost cut of meat slow cooked along with wonky veg, tired leftover veg, or frozen veg. Bulk it out with tinned pulses like kidney beans to make it go further and keep you feeling full.
Check out these 150 low fat meal recipes from Good to Know
Midweek meals on a budget

The three day rule

Lots of fresh items or cooked and stored food will go off at around three days. So, to save on throwing food away and re-buying in the middle of the week, break your week into two blocks of three days.

Use the middle of the week as a reset day: In the middle of the week, cook any fresh items you've got kicking about, and move any cooked items you have from the fridge into the freezer. (Don't forget, label them up and date them so you don't forget what they are.)

Great meals that you can make midweek with leftovers include stir fries with noodles or rice, omelettes, pies, stews, soups or curries.
Find more leftover recipes on Love Food, Hate Waste
Winter meals on a budget

As the weather gets colder, we naturally feel more inclined to hot, stodgy meals. No-one wants salad when it's snowing outside!

If you prefer hot food on a cold day, try not to splash out on buying from a shop/restaurant every day, especially if you work in an area where lunch costs a lot. If you have a microwave at your workplace or can eat at home, you can heat up leftovers from dinner the night before.

Try making soups, pies, casseroles, curries and stews - they're usually made from really cheap ingredients, and also very filling - perfect for a cold day. They're a great way to use up tired looking vegetables, or to make cheap cuts of meat taste great through methods like slow cooking. You can also make the most of a roast or chicken portions by boiling the bones to make stock.

Tips for eating out on a budget
Try these hearty low calorie recipes from The Healthy Mummy

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Cheap healthy meals: Healthy eating on a budget

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With a bit of nifty knowhow, eating healthy food doesn't have to be ridiculously expensive. Here are a few ideas to reduce your food bill while sticking to a healthy diet - they'll come in handy whether you're cooking for yourself or for a family.

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For young people / i pobl ifanc

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The Public Health Dietetic Team is a team of Registered Dietitians and support workers. We are part of the Cardiff and Vale UHB Nutrition and Dietetic Service. We work in partnership with organisations from Health, Social Care and the Third Sector. We support and develop new initiatives which enable people to make healthy food choices.

Contact Us

Keeping Fit and Healthy

If you are interested in finding out more about the best ways to eat and drink to keep yourself fit and healthy take a look at the following websites.

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The Public Health Dietetic Team is a team of Registered Dietitians and support workers. We are part of the Cardiff and Vale UHB Nutrition and Dietetic Service. We work in partnership with organisations from Health, Social Care and the Third Sector. We support and develop new initiatives which enable people to make healthy food choices.

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Welcome to the Sport Cardiff website.

At Sport Cardiff our vision is for Cardiff to be an active City where everyone can have a lifelong enjoyment of sport. On these pages you can find out what we are doing to make this vision a reality and how you can get involved.

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Our programme for the women and girls of Cardiff has launched! Click here ​ to find out more

Click here for your window to sports events, clubs, volunteer and training opportunities in the Cardiff area

An Oly​mpic & Paralympic legacy involving schools across Cardiff and the Vale of Glam. Click here for more info

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Welcome to the Sport Cardiff website. At Sport Cardiff our vision is for Cardiff to be an active City where everyone can have a lifelong enjoyment of sport. On these pages you can find out what we are doing to make this vision a reality and how you can get involved.

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For young people / i pobl ifanc

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Make a change today! Discover healthy recipes, food swaps, nutritional advice, and top tips and activities to help the whole family stay healthy.

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Bodyweight strength / Pwysau corf cryfder

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Sut i creu veggie chilli / how to make veggie chilli

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Bang-tasty chicken drummers - Change4Life

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Bang-tasty chicken drummers are so simple, yet deliciously tasty! Find this recipe and more on Change4Life.

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Healthy Lunch Boxes Info. for parents-carers Healthy Schools Secondary E

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Activity for young people / gweithgaredd i pobl ifanc