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A healthy lifestyle is essential for maintaining both physical and mental well-being. It encompasses various elements, including balanced nutrition, regular physical activity, mental wellness, and adequate sleep. This course support will detail these components with a particular focus on understanding healthy and unhealthy foods, and how to incorporate them into our daily lives.

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How to EASILY Kick Start A Healthy Lifestyle FAST!!

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5 Free Short Stories: Eat Healthy, Be Healthy, and Smile!!! | Magic Frog Tales

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I have written the following five short stories in order to inspire young readers to “EAT HEALTHY, BE HEALTHY, AND SMILE!”

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A story about healthy food that's good for the Earth

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A story about healthy food that's good for the Earth

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Healthy Habits Song | Song For Kids | SiSi Kids TV

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To understand balanced nutrition fully, it is crucial to distinguish between healthy and unhealthy foods. The next chapters will delve into these categories:

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These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content - for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

Non-oily fish include:

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.
Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

Try to eat less saturated fat and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

sugary fizzy drinks

sugary breakfast cereals

cakes

biscuits

pastries and puddings

sweets and chocolate

alcoholic drinks

Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
Find out how to cut down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Get tips for a lower salt diet

6. Get active and be a healthy weight

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.

Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

Further information

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Start eating well with these 8 tips for healthy eating, which cover the basics of a healthy diet and good nutrition.

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The importance of having a balanced meal - Smartkids

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Food Groups for Kids | Learn about the five food groups and their benefits

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Balanced nutrition involves consuming a variety of foods that provide the necessary nutrients for the body to function properly. This means including adequate amounts of macronutrients—carbohydrates, proteins, and fats—as well as micronutrients, such as vitamins and minerals. A balanced diet supports growth, energy production, and overall health, helping to prevent nutritional deficiencies and chronic diseases.

Achieving balanced nutrition requires awareness of food choices and portion sizes. It's not just about what we eat, but also how foods work together to meet our body's needs. For instance, pairing a source of protein with whole grains can enhance nutrient absorption and provide sustained energy.

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Healthy Bodies, Healthy Minds - Mindstars Mental Health and Wellbeing #childrensmentalhealth

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Healthy Bodies, Healthy Minds - Mindstars Mental Health and Wellbeing #childrensmentalhealth

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BBC Learning - What Do Humans Need To Stay Healthy

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What happens inside your body when you exercise?

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PE not only keeps kids healthy, it’s been proved that PE makes helps kids learn better.  It even stimulates the brain to grow new brain cells.

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PE Makes You Happier, Healthier & Smarter!

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PE Makes You Happier, Healthier & Smarter!

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PE Makes You Happier, Healthier & Smarter!

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Unhealthy food, its characteristics, and its impact on health. 

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Unhealthy food, its characteristics, and its impact on health. 

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Key facts

'Junk food' is food that contains high levels of fats, salt or sugar, and lacks nutrients such as fibre, vitamins and minerals.

Reading nutritional information labels and following the Health Star Ratings system can help you make healthy food choices.

Understanding the nutritional value of the food you eat and being aware of advertising 'tricks' can also help you reduce your junk food intake.

Eating junk food, and having sweet drinks, can lead to short- and long-term health complications, including weight gain, diabetes and heart problems.

What is junk food?

'Junk foods' are foods that lack nutrients, vitamins and minerals, and are high in kilojoules (energy), salts, sugars, or fats. Junk food is so called because it doesn't play a role in healthy eating, especially if you eat too much of it. Junk food is also known as 'discretionary food' or 'optional food'.

Some examples of junk food include:

cakes and biscuits

fast foods (such as hot chips, burgers and pizzas)

chocolate and sweets

processed meat (such as bacon)

snacks (such as chips)

sugary drinks (such as sports, energy and soft drinks)

alcoholic drinks

If your diet is high in fats, salt and sugar and you are not receiving essential nutrients, your risk of obesity and other chronic (long-term) diseases may increase.

These diseases include:

How do I know if a food product is 'junk food'?

While finding healthy alternatives to junk food can sometimes be difficult, the Health Star Rating system is a convenient tool to help you know how healthy a product is. It's a quick and easy way to compare similar packaged foods.

The Health Star Rating system rates packaged foods between half a star and 5 stars, based on how healthy they are. These ratings are found on the front of packaged items. However, it is important to note that this system is very general, and the nutritional value of some products may not be accurately expressed by the rating they receive.

Remember also that the Health Star Rating system is designed only for packaged products sold in shops, so it won't include some healthy foods - including fresh unpackaged food such as fruit and vegetables.

How do I make healthy food choices?

It's important to understand the nutritional value of the food you are buying. You can do this by reading the nutrition panel found on the back of all packaged items in Australia.

Food labels can tell you things like the amount of energy, protein, fat, carbohydrates, sugars, fibre and sodium (salt) in each product, as well as the recommended serving size.

Understanding health claims

When checking a product for its nutritional value, make sure you look at the health claims such as 'low in fat' or 'sugar free', as these can be misleading. When a product is advertised as 'light' or 'lite', this may refer only to the product's colour or flavour. This means that the product may still be 'full-fat' - be sure to read the nutrition information panel at the back of the package for the actual fat content.

Another common claim is that a product is 'sugar-free' or has 'no added sugar'. In truth, this means that a product has no added sucrose or table sugar, but it may still contain other types of sugar. The product may also contain salt or fat and may be high in kilojoules, so even sugar free products can be junk foods.

Note also that products known as 'health foods' such as some fruit juices and muesli bars can actually be junk food if they contain high levels of sugar, salt or fat. Check a product's Health Star Rating for a better guide to how healthy the product is. Keep in mind that this rating system is limited in accuracy, but may be a better guide than advertised claims.

Can I include a small amount of junk food in a healthy diet?

Yes, in line with the Australian Dietary Guidelines, a small amount of junk or discretionary food can be included in a healthy, balanced diet. This means you should only have junk food occasionally and in small amounts. In general, most Australians eat too much junk food and should work on eating less of it, less often.

It is important to balance your junk food intake with increased exercise to help burn off extra energy. This will help you avoid gaining excessive weight.

When thinking about how much junk food you eat, remember that everybody is different - if you are shorter or smaller than average, or you do less exercise than the average person, you will also need to eat less than the average person. If you are trying to lose weight, try and keep the amount of junk food you eat to a minimum.

Check the Australian Dietary Guidelines to help you decide if you need to improve your diet, and to guide your food and drink intake.

How can I reduce the amount of junk food I eat?

While it can be challenging to reduce the amount of junk food you eat, you don't have to give up on all your favourite foods.

Here are some tips on how to create healthy eating habits:

Plan your meals and snacks ahead of time so you decide what you eat based on nutrition, not based on what is left in your pantry. Planning ahead also helps you keep to a budget and makes shopping easier.

Choose wholefood options such as wholemeal and wholegrain carbohydrates like pasta, bread and flour.

Choose fresh fruit for dessert instead of junk food to keep away from added salt, sugar and saturated fat.

Check your food's nutritional value using the nutritional information panel on the back of the packet.

Watch out for advertising 'tricks', including claims that a product has 'no added sugar', since it can still be high in kilojoules, salt or fat. A product can claim to be 'reduced in fat' as long as it has less fat than an earlier version of the product - but it may still be high in fat.

Use the Health Star Rating system to compare similar packaged items and choose the healthiest one.

Why is junk food so appealing?

While you may feel that you enjoy junk food just because it tastes so good, there is a scientific explanation for why you want to have more of it. The brain naturally encourages you to seek experiences that you find pleasurable, including eating tasty food. This encouragement from the brain is known as the 'reward' system.

When a person eats tasty food (including junk food) the reward circuit in the brain is switched on. This releases a brain chemical called dopamine. The chemical rush floods the brain with pleasure and so the brain creates more receptors for dopamine in response. In the same way that people with a drug or alcohol addiction require a bigger dose over time, you crave more junk food the more you eat it.

Does eating junk food cause health complications?

Eating too much junk food can have a negative effect on your general health and wellbeing and can also reduce your ability to be active.

These complications are all associated with a diet high in sugar, salt, trans- and saturated fats and with a lack of essential nutrients like fibre, vitamins and minerals.

Is it more expensive to eat healthily?

Eating healthily doesn't have to be expensive, and can even save you money if you cut down on junk food purchases.

Here are some tips to help you eat healthily on a budget:

Plan ahead and make a list you can stick to in the supermarket.

Shop smart - buy what's in season and what's on special.

Use the fresh fruit and vegetables you already have at home first, before buying more.

Meal preparation means you can buy and cook in bulk, which will save you both time and money.

Only buy what you need.

Resources and support

For more information and support, you can visit the following websites:

Call healthdirect on 1800 022 222 at any time to speak to a registered nurse (known as NURSE-ON-CALL in Victoria) for more information and advice.

Last reviewed: June 2023

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Eating junk food, and having sweet drinks, can lead to short and long-term health complications such as weight gain, diabetes and heart problems.

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What Mental Health Is and Why It’s Important to Take Care of It? - Kids Academy

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Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.

Whether people engage in light exercise, such as going for a walk, or high intensity activities, for example, uphill cycling or weight training, regular exercise provides a huge range of benefits for the body and mind.

Taking part in exercise of any intensity every day is essential for preventing a range of diseases and other health issues.

In this article, we explain the different types of exercise and their benefits, as well as the considerations for designing a fitness regime.

People divide exercise into three broad categories:

We describe each of these categories below.

Aerobic exercise

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There are several types of exercise, and they provide a range of benefits for health and well-being.

Aerobic exercise aims to improve how the body uses oxygen. Most aerobic exercise takes place at average levels of intensity over longer periods.

An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large muscle groups.

Aerobic exercise provides the following benefits:

Anaerobic exercise

Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.

These exercises are high-intensity activities that should last no longer than around 2 minutes. Anaerobic exercises include:

weightlifting

sprinting

intensive and fast skipping with a rope

interval training

isometrics

any rapid burst of intense activity

While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for building muscle and improving strength.

Increasing muscle mass causes the body to burn more fat, even when resting. Muscle is the most efficient tissue for burning fat in the body.

Agility training

Agility training aims to improve a person's ability to maintain control while speeding up, slowing down, and changing direction.

In tennis, for example, agility training helps a player maintain control over their court positioning through good recovery after each shot.

People who take part in sports that heavily rely on positioning, coordination, speed, and balance need to engage in agility training regularly.

The following sports are examples of ones that require agility:

Stretching and flexibility

Some exercises combine stretching, muscle conditioning, and balance training. A popular and effective example is yoga.

Yoga movements improve balance, flexibility, posture, and circulation.

The practice originated in India thousands of years ago and aims to unify the mind, body, and spirit. Modern yoga uses a combination of meditation, posture, and breathing exercises to achieve the same goals.

A yoga practitioner can tailor a course for individual needs.

A person looking to manage arthritis might need gentle stretches to improve mobility and function. Someone with depression, on the other hand, may need more emphasis on the relaxation and deep breathing elements of yoga.

Pilates is another stretching option that promotes flexibility and core strength. Tai chi is also an effective option for exercise that promotes calm stretching rather than intensity.
Here, learn more about yoga.
A sedentary lifestyle can increase the risk of the following health problems:

It can also contribute to an increased risk of premature death from all causes, including the complications of being overweight and obesity.

In many parts of the world, including the United States, the number of overweight and obese people continues to increase rapidly.

According to the most recent National Health and Nutrition Examination Survey, that researchers did in 2013-2014 across the U.S., more than 2 in 3 adults are overweight or obesity.

The same survey found that around 1 in 13 adults have extreme obesity and face an increased risk of severe health complications.
Discover how to prevent cardiovascular disease.
Taking the stairs instead of an elevator can be a great way for busy people to meet exercise guidelines.

Fitting exercise into a busy schedule can be a roadblock to a successful regime. However, people do not need to dedicate large amounts of extra time to exercise to see the benefits.

Here are some tips for fitting physical activity in a busy schedule:

See which car journeys you can replace with walking or cycling. Is driving to work necessary? If so, try parking half a mile away from the office and walking the final bit.

People who commute to work by public transport could try getting off their bus or train a few stops early and walking the rest of the way.

Consider walking up and down the stairs at your office instead of taking elevators or escalators.

Try to think about the amount of time spent watching television and avoid binge-watching TV shows. While watching television for extended periods, light exercises, such as stomach crunches or jumping jacks, can help a person include more physical activity in their day.

If a person enjoys video games, they could consider playing games that encourage physical activity, such as exercise routines on a Nintendo Wii.

Vigorous housework, gardening, and going up and down the stairs while doing chores also qualify as physical activity and can help people meet the guidelines productively.

People will likely gain the most benefit from exercises they enjoy that fit their lifestyle.

Some of the examples below are the easiest to fit into a daily routine:

Go for a brisk 30-minute walk five times every week.

Walk your dog more often or go for walks and jogs with friends.

Try to add swimming to your weekly routine, even if it is not every day.

Join some exercise classes that are fun, collaborative, and educational.

Become a member of a martial arts club. Beginner's sessions can be gentle and fun.

Exercise is sometimes a gradual learning curve. A person should spread sessions across the week and scale up the intensity slowly.

It is important for people to ensure they drink plenty of water during and after exercise. Checking with a doctor is a good precaution to take if someone has a health condition or injury that could impact exercise levels, or that exercise could make worse.

While a combination of aerobic and anaerobic exercise provides the most benefit, any exercise is better than none for people who currently have an inactive lifestyle.

Guidelines

Current U.S. guidelines recommend that people do one of the following:

at least 150-300 minutes of moderate-intensity exercise a week

a minimum of 75-150 minutes of vigorous-intensity, aerobic physical activity

a combination of the two types of exercise

Toward these goals, it is worth remembering that even 10-minute bursts of physical activity during the day provide health benefits.

Exercise may be difficult to maintain for some people. Consider the following tips to achieve long-term success:

Have a clear goal: Whether for health reasons or otherwise, try to always keep in mind the reason you started increasing your exercise levels.

Work at your own pace: Doing too much too quickly can increase the risk of injury and the chance to develop a stable routine. Set targets based on the goals you established at the start of the regimen and celebrate small wins to boost confidence.

Enjoy yourself: A regimen is more sustainable if a person enjoys the physical activities that it involves.

Join a club with a friend: If you join a fitness club with a friend, or exercise with a friend, you may enjoy the sessions more. Some people prefer not to have the stress of someone else around. This depends on you.

Trainers and teachers can be helpful: People just starting a regimen or looking to step up their routine may benefit from a personal trainer or teacher. They can provide motivation and guidance, helping people track their goals and stay dedicated.

Vary your exercises: Change your exercise program every few weeks. Mixing it up can help a person work on different muscle groups and increase the range of benefits. If you enjoy one particular exercise, such as running, try changing the speed and distance of a run, or follow a different route with more hills.

Make it a habit: After a few weeks of regularity, an exercise routine starts to become a habit, even if you find it difficult or boring at first.

The benefits of regular physical activity are wide-reaching and should form a part of every person's day to help them remain healthy.

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Exercise: Health benefits, types, and how it works

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Exercise involves physical activity, exerting the body with movement, and increasing the heart rate. Exercise is vital for looking after and improving our health, and supports physical and mental well-being. This article looks at different types of exercise, how to get involved, and the ways exercise helps.

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The better you sleep at night, the better your brain will function, and the better you’ll feel

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It’s 4am, and the big test is in 8 hours. You’ve been studying for days, but you still don’t feel ready. Should you drink another cup of coffee and spend the next few hours cramming? Or should you go to sleep?

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The benefits of a good night's sleep - Shai Marcu

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Exercise and Healthy Foods: Song for Kids and Classrooms

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Wordwall - Create better lessons quicker

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Quiz - A series of multiple choice questions. Tap the correct answer to proceed.