Healthy Eating and Exercise

In partnership with PSS Health Trainers

ObjectivesO Weight Balance-Are you tipping the

scales?

O Sort foods into food groups-Eatwell Plate

O Portion sizes and what they mean

O Physical activity and making improvements

Food DiaryO What did you eat yesterday?

O Complete the food diaryO We will come back to this mid-session

Weight Balance

Activity O Eatwell Plate Game!

O Sort foods onto the Eatwell PlateO Discuss what goes into the different

groups

Starchy foods (bread, rice, potatoes, pasta) 7portions daily

OCarbohydrates – fuel for the body

OBase meals around these foods – 1/3

OWholemeal, wholegrain, wholewheat, why?

Meat, Fish, Eggs and Beans (2 portions)

OEssential sources of protein

OEating two or more portions of oily fish has been proven to lower risk of heart disease

Milk and dairy foods (2 portions)

OGood sources of protein/ calcium keeping bones healthy OHowever some are high in saturated fatOUse alternatives for health benefits

Fruit and Vegetables (7 Portions or more)

O Five reasons for fruit and vegetables

O There are different ways and means to tackle 5 a day

Fat and Sugar (up to 100kcals)

OHas the most detrimental effects on health

OOften high in calories

OPowerful source of energy

OToo much = more energy = weight gain (if not burnt off)

Food Diary RecapO Considering the Eatwell Plate and

portions of different food groups, how healthy is your food diary on reflection?

O What changes could you make?

Portions

Active vs InactiveO Activity:

O Split into two groupsO Draw around yourself on flipchart

paperO Make a model of an active and

inactive personO List the positive and negative effectsO Discuss how to make changes

Recap

ODiets Don’t Work!!!!OMeals should be based around starchy optionsOReduce fats/change to lower fat optionsOAim for 5 a day OFill up on fruit and vegORemember portion sizesOBe Active

Services at the HWBC

To book an appointment call 01226 216233 or call into Old Mill Lane