Cardiff Healthy City including Health Challenge Cardiff : Caerdydd Dinas Iach gan gynnwys Her Iechyd Caerdydd

change4life

Why change4life?

These days, 'modern life' can mean that we're a lot less active. With so many opportunities to watch TV or play computer games and with so much convenience and fast food available, we don't move about as much, or eat as well as we used to.

This means that 9 out of 10 kids today could grow up with dangerous amounts of fat in their bodies. This can cause life-threatening diseases like:

cancer,
type 2 diabetes and
heart disease -

so it's really important that we do something about it. Change4Life helps families eat well, move more and live longer.

You've taken the first step towards getting your kids eating well, moving more and living longer just by reading this page - so welcome to Change4Life!

Make a change4life!

This page will give you some suggestions for small, easy steps you can make to help put you and your family happily on your way.

meal time

It's important for kids to have regular, proper meals as they may miss out on essential nutrients otherwise.

Tip:
Don't let your kids skip breakfast - low sugar cereals, toast or fruit are a great way to kick-start their day.

me size meals

Even though they're growing, kids need to eat the right amount for their age - not too little and not too much.

Tip:
Give your kids a portion that matches their age, not the same amount of food as you.

5 a day

It's easier than you think to give your kids five portions of fruit and veg every day. For kids, one portion is roughly a handful.

Tip:
Frozen and canned fruit and veg count too - it's quick and cheap to boil some frozen peas or open a can of sweetcorn.

sugar swaps

Swapping sugary snacks and drinks for ones that are lower in sugar can really make a difference to your kids' calorie intake.

Tip:
Switch from sugary drinks to no added sugar drinks such as water, milk, unsweetened fruit juice or even sugar-free fizzy drinks.

cut back fat

We all know that too much fat is bad for us, but it's not always easy to tell where it's lurking.

Tip:
Grilling or baking food in the oven, rather than frying it, can cut the fat content by about a half.

snack check

Many snacks are full of fat, sugar and salt, so keep an eye on how many less healthy snacks your kids are having.

Tip:
Keep count: many people are surprised how many sweets, crisps and biscuits their kids get through!

60 active minutes

Kids need to do at least 60 minutes of activity a day to help them stay happy and healthy.

Tip:
It doesn't have to be organised sport - running around, going to the playground or just walking instead of taking the car all count.

up and about

Spending too long in front of the TV, computer or video games can mean our bodies don't burn off enough fat.

Tip:
Some families find that setting a daily limit for sitting still (e.g. '2 hours max') is a good way to keep their kids active.

For lots more ideas and tips to to help your kids stay fit and healthy, sign up to change4life today. Free Phone: 0800 100 900 / Mobile Phone: 029 2090 6801.

Enjoy healthy eating and have a healthy balanced diet
Increase your physical activity to keep your heart healthy and reduce/maintain your weight
change4life

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Did you know

You are entitled to review your medications with your local pharmacist free of charge.
A healthy balanced diet, taking more exercise and losing weight if necessary may delay the onset of diabetes.
Young people aged 13-25 years can access free, confidential sexual health advice and condoms from the Cardiff Condom-Card (C-Card) Scheme.
A reduction in dietary salt intake from 9g to 6g could reduce blood pressure.
In England and Wales, alcohol misuse leads to some 33,000 hospital admissions each year for alcohol-related liver disease.
Improving your diet could prevent an estimated third of cancers.
Over 40% of 5 year olds in Cardiff have one or more decayed teeth.
Currently, over half of the population of Cardiff are reported to be overweight or obese.
If you drive at twice the legal alcohol limit you are at least 30 times more likely to cause a road crash, than a driver who hasn't been drinking.
A healthy balance diet, physical activity and maintaining a healthy body weight have been shown to be effective in the prevention and treatment of hypertension.
Obesity is associated with a reduction in life expectancy of approximately 9 years.
Regular exercise can really help if you're feeling depressed, stressed or anxious.
A diet rich in fruit and vegetables decreases the risk of coronary heart disease.
Of the people alive today, 650 million will eventually be killed by tobacco.
An extra portion of fruit and vegetables per day could decrease the risk of coronary heart disease by 4% and stroke by 6%.
If you are regularly physically active, you are 50% less likely of becoming obese.
Nearly £2000 a year could be saved by quitting smoking 20 cigarettes per day.
If you are regularly physically active, you are approximately 50% less likely to develop coronary health disease than those who do not exercise.
By taking regular physical activity you are at reduced risk of developing osteoporosis.
Smoking during pregnancy has been identified as a cause of cot death.
In Wales, the total cost of physical inactivity to the health service and the economy as a whole is estimated at around £650 million per year.
6,000 deaths from coronary heart disease in men each year are directly due to alcohol.
Only 26% of adults in Cardiff undertake the recommended 5 x 30 minutes exercise per week.