13866 bnf news summer 2013 3 13342 bnf news spring 2011 life planner... · 13866 bnf news summer...

Autumn 2010 • © British Nutrition Foundation 2010

HEALTHY LIFE PLANNERfor women

Week 1Goals Mon Tues Wed Thur Fri Sat Sun

1. Eat a healthy breakfast every day

2. Achieve your 5-A-Day

3. Make a healthier snack swap each day*

4. Walk for at least 20 minutes a day

Week 2Goals Mon Tues Wed Thur Fri Sat Sun

1. Choose wholegrain at least twice a day*

2. Drink at least 6-8 glasses of non-alcoholic fluid

3. Make at least one saturated fat swap each day*

4. Do aerobic exercise for at least 30 minutes each week

Week 3Goals Mon Tues Wed Thur Fri Sat Sun

1. Include fish in your diet at least twice a week

2. Include iron-containing foods with each meal*

3. Make at least one salt swap each day*

4. Cut back on TV time – don’t sit in front of the TV for more than an hour a day

Week 4Goals Mon Tues Wed Thur Fri Sat Sun

1. Cut down on alcohol – no more than 1-2 unitsa day

2. Sit down to a meal with family or friends at least 3 times each week

3. Make at least one lower calorie swap each day*

4. Include a muscle-strengthening activity at least twice a week

Summer 2013 • © British Nutrition Foundationwww.nutrition.org.uk

*See: www.nutrition.org.uk/healthyliving/healthylifeplanner for suggested healthy swaps and advice on how to achieve each of the goals.

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