{"content":{"layouts":[{"type":"sidebar","areas":[{"items":[{"gridType":"RichTextBlock","content":"\u003Ch3\u003EFood\u003C/h3\u003E\n\u003Cp\u003EFood is split into five main groups. We need a variety of food from each of the groups to get all the nutrients our bodies need.\u003C/p\u003E\n\u003Cp\u003EWe don\u2019t need to achieve this balance with every meal \u2013 it\u2019s more important to get it right over the course of a day or week. Lots of foods (like pizza, casseroles, and sandwiches) are combination of the food groups, and fit into lots of them.\u003C/p\u003E","gtmId":"","gtmClass":""},{"gridType":"accordion","gtmId":"","gtmClass":"","showExpand":true,"items":[{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cul\u003E\n\u003Cli\u003EFruit and vegetables are good sources of vitamins, minerals and fibre.\u003C/li\u003E\n\u003Cli\u003EWe should aim to eat at least five different portions of fruit and vegetables per day.\u003C/li\u003E\n\u003Cli\u003EFresh, frozen, canned, dried, or juiced fruits and vegetables are all good options.\u003C/li\u003E\n\u003Cli\u003EIt\u2019s best to try to limit juice or smoothies to one portion a day.\u003C/li\u003E\n\u003C/ul\u003E","label":"Fruit and vegetables"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cul\u003E\n\u003Cli\u003EStarchy carbohydrates, such as potatoes, bread, rice and pasta, are important sources of energy.\u003C/li\u003E\n\u003Cli\u003EThese foods should make up just over a third of the food we eat.\u003C/li\u003E\n\u003C/ul\u003E","label":"Carbohydrates"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cul\u003E\n\u003Cli\u003EThese foods have lots of protein, calcium, and vitamins. Calcium is important for our bones.\u003C/li\u003E\n\u003Cli\u003EAs well as milk, cheese and yoghurt, dairy alternatives like soya milks, yoghurts and cheeses are also part of this food group.\u003C/li\u003E\n\u003C/ul\u003E","label":"Dairy and alternatives"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cul\u003E\n\u003Cli\u003EProtein-rich foods include beans, lentils, and peas \u2013 as well as eggs, fish and meat. A balanced diet can include protein from all of these sources.\u003C/li\u003E\n\u003Cli\u003EOur bodies need protein to repair themselves.\u003C/li\u003E\n\u003C/ul\u003E","label":"Proteins"},{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cul\u003E\n\u003Cli\u003EThis group contains foods such as oils, butter and fats.\u003C/li\u003E\n\u003Cli\u003EWe need some fat in our diets to absorb some vitamins.\u003C/li\u003E\n\u003Cli\u003EFoods high in other types of fat, salt, and sugar (like crisps, chocolate and sweets) aren\u2019t a food group, because they aren\u2019t essential for our bodies to work.\u003C/li\u003E\n\u003Cli\u003EIt\u2019s still okay to eat them as a part of a balanced diet.\u003C/li\u003E\n\u003C/ul\u003E","label":"Oils, spreads and treats"}]},{"gridType":"RichTextBlock","content":"\u003Ch3\u003E\u003Cbr\u003EMental health\u003C/h3\u003E\n\u003Cp\u003EIn the same way that everyone has physical health, everyone also has mental health. When our mental health is good, we feel positive about ourselves, enjoy being around others and feel able to deal with life\u2019s challenges. People can sometimes feel down, stressed-out or anxious, and that\u2019s normal. But if it starts affecting your happiness, it\u2019s a great idea to talk to someone you trust like a parent or a teacher so they can help you to feel better.\u003C/p\u003E","gtmId":"","gtmClass":""},{"gridType":"RichTextBlock","content":"\u003Ch3\u003EQuality sleep\u003C/h3\u003E\n\u003Cp\u003EChildren (aged 6\u201318) should be getting between 9 and 11 hours of sleep each night. Sleep can help you:\u003C/p\u003E\n\u003Cul\u003E\n\u003Cli\u003EFight germs\u003C/li\u003E\n\u003Cli\u003EImprove your mental wellbeing\u003C/li\u003E\n\u003Cli\u003EKeep your body healthy\u003C/li\u003E\n\u003Cli\u003EImprove skills such as attention, learning, and memory\u003C/li\u003E\n\u003C/ul\u003E","gtmId":"","gtmClass":""},{"gridType":"RichTextBlock","content":"\u003Ch3\u003EPhysical activity\u003C/h3\u003E\n\u003Cp\u003EChildren (aged 5\u201318) should be active for at least 60 minutes each day. This should be spread throughout the day, and may involve anything from playing or walking to team or individual sports.\u003C/p\u003E","gtmId":"","gtmClass":""},{"gridType":"RichTextBlock","content":"\u003Ch3\u003ESubstance use\u003C/h3\u003E\n\u003Cp\u003EAlcohol, drugs, and tobacco can all have negative effects on health. The minimum age to buy tobacco and alcohol is 18, while harmful drugs are illegal.\u003C/p\u003E","gtmId":"","gtmClass":""}]},{"items":[{"type":"Image top","cta":"Try the recipe book","body":"\u003Cp\u003ENo one intends to throw food in the bin, so our friends at Love Food Hate Waste are here to help with this handy recipe book.\u003C/p\u003E","link":{"name":"Recipe Book Love Food Hate Waste","id":null,"url":"https://prod-cms.scouts.org.uk//media/7199/recipe-book-love-food-hate-waste.pdf","newWindow":false,"target":null},"colour":"#f1f1f1","title":"Love Food Hate Waste","image":"/media/3389/ready-steady-cook-off.jpg?width=800\u0026height=450\u0026v=1d9becea8be6250","imageFocus":"","imageId":8638,"imageKey":"00000000-0000-0000-0000-000000000000","imageCrop":"","gridType":"card","gtmId":"","gtmClass":""},{"type":"Image top","cta":"Try the healthy lifestyle activities","body":"\u003Cp\u003EThere are lots of things we can do to stay healthy, we\u0027ve got a range of activities you can try to promote a healthy lifestyle.\u003C/p\u003E","link":{"name":"Activities","id":null,"url":"/activities/?name=Healthy%20lifestyle","newWindow":false,"target":null},"colour":"#f1f1f1","title":"Healthy activities","image":"/media/3339/cycling-through-the-seasons.jpg?width=800\u0026height=450\u0026v=1d9becea6b83210","imageFocus":"","imageId":8588,"imageKey":"00000000-0000-0000-0000-000000000000","imageCrop":"","gridType":"card","gtmId":"","gtmClass":""}]}],"config":null}]},"prev":null,"next":null,"allParts":[{"link":"/volunteers/staying-safe-and-safeguarding/supporting-young-people/promoting-a-healthy-lifestyle/healthy-top-tips/","title":"Healthy top tips"}],"link":"/volunteers/staying-safe-and-safeguarding/supporting-young-people/promoting-a-healthy-lifestyle/healthy-top-tips/","id":47539,"nodeName":"Healthy top tips","title":"Healthy top tips","type":"codexPart","image":null,"assets":null,"headerOptions":{"headerTitle":"Healthy top tips","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"searchDescription":"","subHeader":"","browserTitle":null,"silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC80NzUzOSJ9","canonicalUrl":"https://www.scouts.org.uk/volunteers/staying-safe-and-safeguarding/supporting-young-people/promoting-a-healthy-lifestyle/healthy-top-tips/"}