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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