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Monday
Day Breakfast Lunch Dinner Snacks(if you’re hungry)
Monday 2 pieces of wholemeal or multigrain bread1 glass of orange juice or low fat milk.
1 sandwich with salad (and if you want, tuna)A piece of fruit or a fruit smoothie.
Minestrone soup
low fat yoghurt or piece of fruit.
TuesdayDay Breakfast Lunch Dinner Snacks
(if you’re hungry)
Tuesday 1 bowl of low sugar and low fat cereal such as Sultana Bran, with low fat milk.
1 sandwich with contents of your choice. A piece of fruit
Risotto rice - chicken,spinach and red capsicum, topped with reduced-fat cheese
Muesli barFruit salad
Wednesday
Wednesday Fruit salad Baked beans with 2 slices of toast
Spaghetti with a vegetable based sauce with lean mince meat
Fruit Muesli bar
Day Breakfast Lunch Dinner Snacks(if you’re hungry)
Thursday
Thursday Omelette – ham and reduced fat cheese
1 sandwich with saladApple
Roast chicken – skinless lean breastRoast vegetables
Fruit Lightly salted, lightly buttered popcorn
Day Breakfast Lunch Dinner Snacks(if you’re hungry)
Friday
Friday 2 slices of raisin toastGlass of orange juice
1 toasted chicken and cheese sandwichMandarin
Jacket potatoes with coleslaw
Sesame snapsRaw vegetables (eg. Carrot, cucumber etc.)
Day Breakfast Lunch Dinner Snacks(if you’re hungry)
Saturday
Saturday 1 bowl of low sugar and low fat cereal such as Sultana Bran, with low fat milk.
2 rice or corn cakes with honeyPiece of fruit
Breast chicken satay skewers with salad.
Orange and poppyseed muffins with low sugar.Fruit and raw vegetables
Day Breakfast Lunch Dinner Snacks(if you’re hungry)
Sunday
Sunday 2 slices of wholegrain or multigrain bread1 glass of orange juice
1 sandwich with your choice of fillingMuesli bar
Roast beef with roast vegetables
Fruit Lightly salted, lightly buttered popcorn
Day Breakfast Lunch Dinner Snacks(if you’re hungry)
7 reasons to maintain a healthy diet….
1. You will feel better on the inside2. Eating well maintains a healthy weight3. You will have more energy4. You will be more motivated to exercise5. Eating well can lead to better sleep6. Healthy diets decrease the chance of
developing diseases7. Eating well will reduce the chance of
having a heart attack.
Monday
Day Activity
Monday Play a sport of your choice for about an hour. Eg. Basketball, netball, tennis, etc.
Tuesday
Tuesday Go for a light jog around the block. Don’t go for more than half an hour.Do some muscle strengthening activities including squats, push-ups, and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between.
Day Activity
Wednesday
Wednesday Play a sport of your choice for about an hour. Don’t forget to stretch before and after.
Day Activity
Thursday
Thursday Ride your bike around a couple of blocks or around a track. Do some muscle strengthening activities including squats, push-ups and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between.
Day Activity
Friday
Friday Take your dog for a walk after school or go for a walk yourself. It’s a great way to relax after a week at school.
Day Activity
Saturday
Saturday Go for a swim at the local pool. Do some serious swimming for about half an hour, resting when you want, then you can just chill in the pool with family or friends. Do some muscle strengthening activities including squats, push-ups and sit-ups. Do 3 reps of each. Each rep = 12-15 motions. For example, Sit ups – 12-15 sit ups x 3. Rest for 30 seconds in between.
Day Activity
Sunday
Sunday Take a day to relax. Go for a gentle jog, walk, bike ride or play your favourite sport for a while. Do this in between homework, so you get a break.
Day Activity
7 reasons to exercise….
1. You can lose weight2. Exercising helps prevent disease3. Exercising enhances your state of
mind4. You energy levels will rise5. Exercise improves your determination6. Exercising boosts your self esteem7. Exercising will give you a happier,
healthier life.
Healthy lifestyles?
Failing to have a balanced healthy lifestyle can lead to serious health
problems such as heart attacks, blocked arteries, stroke, obesity, liver cancer,
diabetes and malnutrition.
According to research, experts believe that one quarter of all cancer deaths are caused by unhealthy diets and obesity
You need more reasons?
Research also shows that half of all people don’t know that having an unhealthy lifestyle
increases their risk of developing cancer.
Not exercising regularly can lead to Type 2 diabetes.
Heart attacks are the leading cause of death worldwide, and one of the main risk factors
is obesity.