Short messages on Diet & exercise from Respect Yourself, the guidance site for young people to help make good decisions in life.
Ages 5-16 should do 60 minutes of exercise each day that gets their heart beating faster than usual; 16+ should do 150 minutes per week.
Red meat is high in iron and protein but eating large quantities can increase your risk of bowel cancer so swap a beef steak for chicken for a healthier choice.
Meat, fish and eggs are important sources of protein, vitamins and minerals. Pulses such as beans, lentils and peas are a cheap, low-fat source of protein, fibre, vitamins & minerals.
Milk and dairy (cheese and yoghurt) are great sources of protein and calcium. To make healthier choices, go for lower-fat milk and dairy foods.
People who are more physically active have a lower risk of colon cancer. Overall, the most active men can reduce their risk of colon cancer by nearly 20 to 30%. And the most active women can reduce their risk by around 10 to 30%.
Starchy foods include potatoes, bread, rice, pasta. Choose wholegrain varieties whenever you can, or eat potatoes with their skins on for more fibre.
You need five 80g portions of different fruit and vegetables every day. They’re a good source of dietary fibre, vitamins and minerals like folate, vitamin C & potassium.
For a healthy well-balanced diet you need: plenty of fruit, vegetable and starchy foods, some dairy and protein, and a small amount of food & drinks which are high in fat & sugar.
Different types of foods make a healthy and well-balanced diet. Try to get the balance right every day, not necessarily at every meal, or over the course of a week.
Exercise is the best way to boost your energy, and encourages better sleep. Exercise releases happy hormones called endorphins which boost our mood, so it’s a win:win situation.