Eat healthy & Exercise

Eat Healthy

 

Eating 2 servings/portions of fruit and 3 servings of vegetables every day is the right mix.

Salad, kale and spinach is considered healthy, potatoes, peas and corn not.

Fresh fruits are considered healthy, not processed fruit juices (what you buy in the shop, unless day fresh, without added sugar)

A serving/portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.

A serving/portion is 2 broccoli spears, 2 heaped tablespoons (a fully loaded tablespoon) of cooked spinach or 4 heaped tablespoons of cooked kale, spring greens or green beans.

Its recommended to eat 2 servings of cooked vegetables like a soup and cooked vegetables, and 1 fresh salad. And 2 fruit servings.

From: harvard.edu as well as: nhs.uk

Exercise

Moderate-intensity aerobic activity

Anything that gets your heart beating faster counts.

At least 150 minutes a week. *

Walking, gardening, running, swimming, sports like football, basketball, tennis, biking, etc.

* If you prefer vigourous-intensity aerobic activity (like running), aim for at least 75 minutes a week.

If that's more than you can do right now, do what you can. Even 5 minutes of physical activity has real health benefits.

Muscle strengthening activity

Do activities that make your muscles work harder than usual.

 

At least 2 times a week.

Weights, push ups, sit ups, pull ups, stretching (yoga), etc.

If that's more than you can do right now, do what you can. Even 5 minutes of physical activity has real health benefits.

From: health.gov

For more info and to make your activity plan please go to: health.gov