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Join the healthy heroeshealthy heroes

For KS2 children to share with their parents/carers

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Hello

I’m Henry the Healthy Hero. I want to tell you about how I changed what I take to school in my lunch box.

Some of my friends think they need crisps or chocolate with their lunch because it gives them energy.

I tell them that they get all the energy a Healthy Hero needs from the healthy food in their lunch box.

FIVE TOP TIPS TO BE A HEALTHY HERO 1 Eat a healthy diet with lots of fruit and veg

2 Get plenty of fresh air

3 Get active

4 Start the day right with a super healthy breakfast

5 Choose healthier snacks

To keep well hydrated, have six to eight drinks each day and more in hot weather. Sugary drinks may harm your teeth, so water or lower fat milk is recommended. Fizzy drinks and other sugary drinks should be limited, as they can provide too much energy and lead to weight gain.

Drink lots of fluid because... 3 It gives you energy. Water helps your blood pump the oxygen round your body. If you’re feeling tired, reach for the water bottle.

3 It helps you think. About 4/5 of your brain is water so you need to keep it topped up to help you learn.

3 It keeps joints working. Like your knees and shoulders. You don’t want to get cramp in the middle of a mission!

3 It makes you stronger. When you’re well hydrated, you can exercise better for longer.

3 It helps to clean your teeth after you’ve eaten. You don’t want your teeth to rot!

Did you know that your body is made up of 60% water?

Wonderful Water!

2 3

We hope

you like your

Livewell drinks

bottle. Why not

take it to school

everyday!

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Your mission is to design a lunch for a HEALTHY Hero - remember that it needs to include:• Starchy foods like bread, rice, potatoes or pasta• Protein foods like meat, fi sh, eggs or beans• A dairy item, like cheese or yoghurt• Vegetables or salad

• A portion of fruit

my lunchboxmy lunchbox

Draw your ideas here and ask your adult to help you make it.

Grate ideas!

Ask an adult to help you make tasty, juicy, sandwiches or pittas.

Try grated cheese and grated apple, chopped spring onions, a squeeze of lemon and a bit of mayonnaise. Or swap the onion for grated carrot. Can you think of some other vegetables or fruit that you could grate into your sandwich? Have you tried carrot and hummus? It’s delicious.

Starchy food Protein Vegetables or salad

A healthy diet:

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Portion sizes - Protein

The Handy Hand Did you know you can use your hand to measure how much meat, fish or cheese is right for you?

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Choose healthier snacks

Choose healthier snacks, two a day maxFresh fruit and veg are always a great choice but sometimes we would like other types of snacks.

Here are some ideas to get you started:

• Malt loaf slice • Lower-fat, lower-sugar fromage frais • Fresh or tinned fruit salad (not in syrup) • Chopped vegetables and lower-fat hummus • Plain rice cakes or crackers with lower-fat cheese • Sugar-free jelly • One crumpet • One scotch pancake.

A palm-size piece of raw meat or chicken

1 large egg

A small handful of nuts or seeds

A hand-size piece of raw fish

1 small potato

1/3 corn on the cob

=

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Roll a dice and do the activity, or if you’re feeling energetic complete all of these activities in one go.

The Activity WheelD

o 10

si

t ups

1

Do 10press ups

2

Do 10

star jumps3

Run on the

spot for

2 mins

4

Do 10 hops on one leg thenswap legs

5

Do 10

tuck

jum

ps 6

Look up from the Screen

I love playing on my tablet and games station.

Even Healthy Heroes need to play! But I make sure I take a break after an hour and do something else.There are lots of other fun things to do ‘off-screen’ so we’ve set you a challenge to see how many you can do.

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things to do this

summer

Go to an explorer event

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Have a picnic

2

Play poohsticks

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Go for a walk/hike

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Plant some seeds

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Swim in the sea

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Build a den

10

Have a water fight

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Go to a park run

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Go for a bike ride

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Go bird watching

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Visit a Country Park

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www.livewellcampaign.co.uk #GetYouOutdoors

Read under a tree

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Fly a kite

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Camp outside

5

Roll down a hill

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Look for bugs

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Star gaze

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Play outdoor sports

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Go fruit picking

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Eat better together

Laps vs tableHenry is on a mission to get more children eating dinner or tea at the table. He knows that if you sit at the table with other people you will eat more healthily.

Even Healthy Heroes stop � ying to sit at the table once a day!

Do you remember your 5 a day?

Draw some of your favourite fruit and veg of diff erent colours and label them.

Something red:

Name:

Something yellow:

Name:

Something green:

Name:

Something orange:

Name:

IDEAWhy not put some new,

healthy foods in the middle of the table for you all to try?

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Portion Matching

How much of each fruit or vegetable makes up a portion? Draw a line from the fruit/veg to the right size portion. One is done for you.

Peas

Grapes

Banana

Strawberries

Canned apricots

Satsumas

One

Seven

3 tablespoons

1 handful

Two

Three

Eatwell Recipes

Here are just two of the many great recipes we received to our recipe competition:

Ingredients• 1 avocado

• Juice of 1 lemon and 1 lime

• 1 medium jacket potato

• Cherry tomatoes

• 1 chicken fillet

• Cucumber

• Mixed salad and rocket leaves

• Olive oil and salt and pepper

1. Pre-heat the oven to 200oC then place jacket potato on middle shelf, cook for one hour

2. Next flatten one chicken fillet with a rolling pin. Put a small drizzle of olive oil into a pan and heat

3. Place the chicken fillet in the pan and cook for about five minutes each side. Ensure it is cooked through

4. Meanwhile prepare the salad by chopping all the salad ingredients, place them in a bowl, drizzle over a dash of lemon and lime juice, then add salt and pepper and toss together

5. Serve and enjoy.

Chicken Salad with Lemon and Lime by Jessica Green, aged 8, Howbridge Juniors

Jessica says: ‘This salad is good for you because it has all the food groups in it. It’s tasty and nutritious.’

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Are you a Healthy Hero?

Are you a Healthy Hero?

Think about your day and circle your answers. At the end of the day, check to see if you can make any small changes so you can become a Healthy Hero.

1 Did I have a healthier breakfast YES NO

2 Did I have Chocolate YES NO

Crisps YES NO

Fizzy / sugary Drinks YES NO

3 Did I have any Vegetables YES NO

Fruit YES NO

Water YES NO

4 Did I have the right portion size for me? YES NO

5 Did I do at least 60 minutes of physical YES NO activity or play?

6 How healthy was my day?

1 2 3 4 5

1 = Not healthy 5 = Very healthy

Ingredients• 1 onion

• 1 carrot

• 1 stick of celery

• 2 cloves of garlic

• 1 400g tin of chopped tomatoes

• 1 tin of tuna

• 1 150g tin of sweetcorn

• 100ml reduced salt vegetable stock

• 1 teaspoon mixed herbs

• Olive oil

• 150g pasta

1. Peel the onion, garlic and carrot and cut the ends of the celery stick. Put them in a food processor or chop fi nely

2. Heat the oil in a large pan and add the chopped vegetables. Cook until softened

3. Add the tomatoes, vegetable stock and herbs. Bring to the boil then lower the heat and cook over a moderate heat for 20-30 minutes until the sauce thickens

4. While the sauce is cooking, bring a large pan of water to the boil and add the pasta. Cook for 10-12 minutes until the pasta is soft. Drain the pasta and set aside

5. Add the tuna and sweetcorn to the sauce and break up the tuna

6. Finally add the pasta to the sauce. Mix well and serve.

Tuna & Sweetcorn pasta with homemade tomato sauceBy Riley Gould, age 5

This recipe is tasty, cheap and easy to prepare and cook

SERVES

2

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In summary, the role of the champions is to:• Join the livewell child Facebook Group

• Help promote physical activity sessions for children and families via social media and face to face

• Share posts, photos and videos of healthy eating and recipe ideas and tips of how to encourage children to eat healthily

• Signpost other livewell child families to the livewell child Facebook page, and livewell website for further inspiration and information on local opportunities to get more active and to eat well

• Be an inspiration to other families in the Braintree district to be more active and to eat well

• Feature on the livewell website as a livewell child champion

• To take part in promotional photos and videos, wherever possible, which will be used by Braintree District Council to promote livewell child

• livewell child champions will be asked to sign a photo consent form for any photos and videos taken by Braintree District Council

champions

Could you be a livewell child champion?livewell child champions will help us celebrate healthy children and their families

If you think you would make a great livewell child champion and would like to get involved in the campaign, we’d love your help. For more information please email livewellchild@braintree.gov.uk