TRY, SWAP, CHANGE: SUGGESTIONS TO BOOST YOUR WELLBEING
New options to try... EAT THE RAINBOW
Eat at least three different coloured fruit and veg.
GET PLANTBASED
Incorporate plant-based protein into your day, e.g. beans, peas, lentils, tofu, nuts or seeds.
GO SLOW
Try eating more slowly and enjoying your food – eating more slowly can give your body time to realise it’s full.
GRAB SOME GRAINS
Try a new wholegrain food, eg. wholemeal breads such as pitta, wraps and bagels, brown rice, oats, barley, quinoa, buckwheat, spelt pasta, bulgur wheat or plain popcorn.
SCREEN BREAKS
Try to reduce your seated screen time, such as time spent watching TV or on the computer. Set yourself a challenge, eg. only one hour of seated screen time a day, or halving the time you’d usually spend each day and stick to it.
Make a swap... WAKE UP WITH FIBRE
Swap your usual breakfast/ morning foods for higher fibre versions.
SNACK ATTACK
Swap snacks high in saturates, sugar or salt such as crisps, chocolate and sweets for fruit, vegetables, plain yogurt, nuts or seeds.
FISH IN A DISH
Up your fish intake – try to eat two portions or more this week, one of which should be an oily fish such as salmon, sardines, kippers, whitebait, mackerel, trout, herring, pilchards or fresh tuna.
MOVE MORE
Swap your usual routine – add an extra 10 minutes of activity, eg. swimming, walking or weights, each day.
GET FRUITY!
Have a variety of fruit and vegetables instead of your usual snacks.
Change for good... YOU’RE SWEET ENOUGH
Stop or cut down on drinking sugary soft drinks or adding sugar to drinks.
PLEDGE MORE VEG
Fill half of your plate at lunch or dinner with salad or veg.
MOVE IT, SHAKE IT
Find a new way to move: dust off the bike, head to your local pool or park or try some yoga or movement videos at home. Or try a climbing wall, kayak/rowing club or community garden.
A LITTLE EXTRA
Add one extra portion of fruit, vegetables, beans or lentils (roughly the amount which fits into a cupped hand) into one of your meals.
SLOW DOWN ON SALT
Check food labels for low or reduced salt options and when cooking at home use herbs and spices for flavour instead.