Web Content Viewer (JSR 286) - Healthy Weight


Young man checking the timeMany of us lead such busy lives that it can be hard to find time to make lunch in the morning and dinner at day’s end, or take the time to be more active.

Collecting takeaway meals (or having them home-delivered) can seem like the easier option, especially when you’re tired and hungry. Eating take away food occasionally is OK, but it’s important to not make it a regular habit. 

There are lots of things you can do to make preparing home-cooked meals simpler. These include the following tips:

  • Use a meal planner to plan meals ahead of time and prepare a shopping list.
  • Stock your pantry with healthy ingredients so you always have enough on hand to throw together a quick, tasty and healthy meal.
  • Keep a range of fresh ingredients in the fridge.
  • Prepare meals in advance. Cook several meals at a time on the weekend, then freeze them, so you don’t have to start from scratch every evening.
  • Prepare lunches the night before and get the kids involved, so they learn food preparation skills from an early age.
  • Challenge the family to come up with ideas for planned meals and snacks that include as many healthy ingredients as possible.
  • Have quick and healthy recipes on hand, and try adapting existing recipes to make them healthier and more interesting.
  • Use cooking time as family time, and teach each other tips you’ve picked up from friends, magazines and television shows.
  • Share the load. Maybe you could try a system where whoever cooks doesn’t have to set the table or wash up.
  • Cook and eat at around the same time every night, so it becomes part of your daily routine.
  • If you get home late or are tired and opt for a take away meal, make it a healthy one.

Planned physical activity, where you organise a time to be physically active, involves you putting aside time. However, this doesn't mean you have to miss out on the things you do now. Here are some tips for how you can plan to add physical activity to your day:

  • You could record the news and watch it after you've taken the kids to the park, or get up half an hour earlier on the weekends and take the dog for a walk before you have a shower.
  • Wake up 30 minutes earlier and do your physical activity first thing in the morning. This does not mean that you have to miss out on valuable sleep time, but it does mean that you are less likely to skip your physical activity if your day becomes busy.
  • Go for a short walk or to a local gym during your lunch break. You may find this helps you to be more productive throughout your afternoon.
  • Be active with your family. Heading outside with the kids to play, is a great way to spend time with them and for you all to be amore active.
  • Plan active social occasions, like picnics at a local park, beach or nature reserve with friends and family.

You can use the physical activity planner to help you plan ways of becoming more active each day.

It’s also possible to build more physical activity into your day without having to allocate a lot of extra time. Maybe you could walk around the sportsground while you’re watching the kids play sport, or do some exercises while you watch your favourite TV show.

Your commute to work is an opportunity for physical activity:

  • Park further away from work and walk the increased distance to and from your car
  • Use public transport and walk or cycle to and from the bus stop or train station.


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