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Healthier Families Start Here

Healthy Eating and Physical Activity Resource Pack

Get up and go in Solihull!

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Developing healthy habitsStaying active has great health benefits but finding free activities which are safe and fun to do can be tricky. Luckily this pack is here to help you discover where and how you can be more active.

Children should be physically

active for at least

60 minutes every day.

Children who are aerobically fit have higher academic scores

It’s also important to try and get a balanced diet. Check out page 5 for some top tips on how to design your own healthy lunchbox.

Being active helps you sleep better.

Physical activity improves mood, boosts self esteem and makes you feel good!

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Eat Well Move More is a free family weight management and healthy lifestyles programme for families with children aged 4-16 years who have concerns over their child’s weight and health, and have a BMI centile over 91.

This programme is designed to help children lose weight by working with families, supporting them to develop a healthier and more active lifestyle.

Sessions include healthy eating and nutritional advice, tips and ideas for being more active and fun games and interactive activities for the whole family.

TopTip Exercise as a family

One-to-One Programme Families will receive

four one-to-one appointments over a 12

week period, taking place in a community setting or

home environment. The programme is tailored to

suit to the individual.

School ProgrammeA group programme is offered

through schools each term and tailored to the age group

selected by the school. The programme can be delivered

to children between key stages 1-4 and is delivered at the

school, through a school term. Each week the 1 hour session

will focus on a different nutritional topic and / or

physical activity.

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Walking & CyclingWalking and cycling is a fantastic activity for you and your children. The kids can be free and spontaneous, it’s a great way to spend quality time together.

• Visit one of our local parks (page 8) and Country Parks

• Visit the Sustrans website for National Cycle Network information and routes

• Ditch the car on the way to school!

• The Canal River Trust Our 2,000 miles of canal towpaths provide largely flat, traffic-free walking routes

• Apps like Strava and GB Mapometer can help you plan your routes. Quick and easy ways of getting out of the house!

Visit your Local Country Parks• Sheldon Country Park

• Pooley Country Park

• Kingsbury Water Park

• Hartshill Hayes Country Park

• Sutton Park

GeocachingThe world’s largest treasure hunt with over 6,000 geocaches around Solihull. Download the app now: www.geocaching.com/play

Meriden Adventure PlaygroundCome along and sign the kids up for membership. It’s Free. Once signed up children aged seven years and older can come alone and sign in themselves, those aged six and under need to be accompanied by an adult. Enjoy fun for free! Take a look: www.merdienadventureplayground.com/

Kids Run FreeBentley Heath Park, the first Saturday of every month 8.45am for 9am start.

Olton Jubilee Park, the second and fourth Saturday of each month 8.45am for 9am startRegister at www.kidsrunfree.co.uk

parkrunJog/Walk/Run with parkrun as a family. Free 5km route every Saturday 9am. Find your nearest parkrun www.parkrun.org.uk

FREE family activities in SolihullExplore your local parks and open spaces, get involved in hundreds of events and activities and make new friends. Free resources to download - spotting sheets, bingo sheets, activity sheets, bug hunts.

Find out what’s happening locally at: • www.warwickshirewildlifetrust.org.uk/ • www.wildlifewatch.org.uk

Exercise with a group or join a club

TopTip

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Get packin’ for a healthy lunch box

Main Courses• Cheese wrap

• Chicken drumstick

• Chicken, tuna or egg salad with pitta bread

• Hard-boiled eggs

• Hot soup

• Pasta salad with vegetables

• Sandwich on whole-grain bread, bagel or muffin

• Vegetable or cheese pizza

Snacks• Air-popped popcorn

• Baked crisps

• Cottage cheese & fruit

• Dry whole-grain cereal

• Cheese crackers with cheese or peanut butter

• Rice cakes

• Mixed fruit & nuts

• Yogurt

Fruit & Veg• Dried raisins or plums

• Orange slices or wedges

• Apple Sauce

• Raw vegetables: • Baby carrots • Celery sticks • Cucumber slices

Fruit and vegetables are a perfect snack and count towards your 5 a day. Try having all yours today.

Make it FUN!

TopTip

Drink smarterDitch the sugary drinks for water, lower-fat milks, sugar-free or no-added drinks. Try iced water with your favourite fruit. You should aim for 6-8 glasses of water every day.

Make sure to include all food groups when packing your child’s lunch:

• Dairy • Vegetables

• Fruits • Carbohydrate

• Protein

No time to make lunch? Check out your school canteen for a healthy lunch option

For more ideas visit Change 4 Life

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FREE facilities available to all in your local parks

1. Babbs Mill Park & Lake

2. Bentley Heath Recreation Ground

3. Damson Lane Park

4. Dorridge Park & Wood

5. Elmdon Park & Wood

6. Hillfield Park

7. Kingshurst Park

8. Knowle Park

9. Lanchester Park

10. Lavender Hall Park

11. Malvern & Brueton Park

12. Marston Green Park

13. Meriden Park

14. Olton Jubilee Park

15. Shirley Park

16. Tudor Grange Park

Basketball Court Play Area Outdoor Gym BMX Park

Football Pitch Multi Sports Courts Sports Wall Rugby Pitch

Free Parking Skate Park Pond/Lakes/Fishing Dog Agility

Walking Trails Tennis Courts Cafe Cycle Track

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P

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FREE facilities available to all in your local parks

Visit Solihull Active for more local activities

1. Babbs Mill Park & Lake

2. Bentley Heath Recreation Ground

3. Damson Lane Park

4. Dorridge Park & Wood

5. Elmdon Park & Wood

6. Hillfield Park

7. Kingshurst Park

8. Knowle Park

9. Lanchester Park

10. Lavender Hall Park

11. Malvern & Brueton Park

12. Marston Green Park

13. Meriden Park

14. Olton Jubilee Park

15. Shirley Park

16. Tudor Grange Park

TopTipSet goals for yourself and your family

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• Solihull Active A web portal to sport and physical activity opportunities in the Borough of Solihull

• NHS Helping you take control of your health and wellbeing

• Change 4 Life Discover sugar swaps, healthy recipes, nutritional advice, and top tips and activities to help your kids stay healthy

• Solar Providing emotional wellbeing and mental health services for children and young people in Solihull

• Family Information Service Here to help parents and carers with children aged 0-19 (or aged 25 with a disability) find the information they need

• School Nurses – Health for Kids Every school has school nurses that help to keep the children as safe and healthy as possible.

Useful links:

Local Leisure Centres1 Tudor Grange Leisure Centre

2 North Solihull Sports Centre

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10

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12 MARSTON GREEN PARK

KINGSHURST PARK

LANCHESTER PARK

OLTON JUBILEE

PARK

SHIRLEY PARK

MALVERN & BRUETON PARK

DAMSON LANE PARK

BABBS MILL PARK

DORRIDGE PARK

TUDOR GRANGE

PARK

BENTLEY HEATH RECREATION GRD

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2

14

16

8

3

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Make one

small lifestyle

change per week

TopTip

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