Eat Like A Champ. Dear Parents/Carers,

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2 Eat Like A Champ Dear Parents/Carers, Welcome to Eat Like A Champ a healthy eating and active lifestyle programme developed by Danone in collaboration with the British Nutrition Foundation to make healthy eating exciting for kids! Your child s school is taking part and your child will be learning all about healthy eating, hydration and the importance of staying active. This booklet is their Eat Like A Champ passport which contains fun homework tasks to complete each week and the opportunity to collect six great Eat Like A Champ stickers. Please check and sign your child s homework task each week. This booklet also includes healthy lifestyle information pages for you to look at, along with suggested family activities to try together. For more information about the programme, its lessons and extra content such as recipes, please visit We hope you enjoy being part of Eat Like A Champ! Best wishes, The Eat Like A Champ Team Find out more at

3 Parents/carers information Your child has been learning about the Eatwell Guide, the UK healthy eating model. It shows how much of what you eat overall should come from each food group. Water, lower fat milk, sugar-free drinks including tea and coffee all count. Eat at least 5 portions of a variety of fruit and vegetables every day Pot ato es, bre ad, Raisins Potatoes ric e, pa st a Fr ui ta Whole grain cereal Cous Cous Choose wholegrain or higher fibre versions with less added fat, salt and sugar Bagels Frozen peas Whole wheat pasta Porridge Sauce Rice Lentils Tuna Plain nuts Beans lower salt and s ugar Chick peas Spaghetti L o w f at s o f t ch e es e n Leaince m Semi skimmed milk Eat less Foods high in fat, salt and sugars. an rates ohyd arb yc ch tar rs he ot Chopped t omatoe s Crisps Limit fruit juice and/or smoothies to a total of 150ml a day. d nd s ble ta ge ve a day Bea ns, puls es, f ish, e ggs, m eat and other proteins Eat more beans and pulses, 2 portions of sustainably sourced fish per week, one of which is oily. Eat less red and processed meat Soya drink Plain Low fat y o g hu r t Veg O il Lower fat spread s tive rna alte and Dairy Choose lower fat and lower sugar options Choose unsaturated oils and use in small amounts Family activity During a mealtime this week, talk about the foods you have eaten during the day and the food groups they belong to. To download a larger Eatwell Guide image and other information, go to the parents section at

4 Task 1 - Eat Well Family healthy eating report 1. Write down everything that an adult in your family had to eat and drink in one day. Name of family member:... Do they think they eat and drink healthily? Please tick. Yes No Breakfast: Lunch: Evening meal: Snacks: Drinks: Sort all the foods and drinks they had into the correct places on the Eatwell Guide on the following page. 3. Use this checklist to see how well they ate and drank. Did they have: 4. Write three useful tips to help your family member eat and drink well PARENT / CARER Did your child enjoy completing their task? Yes / No / A Little PARENT / CARER SIGNATURE HERE Get a parent/ carers signature, and collect a sticker from your teacher!

5 The Eatwell Guide Foods high in fat, salt and sugars 6-8 a day

6 Task 2 - Nutrients and fibre Nutrients and fibre hunt You have been learning about nutrients and fibre. Draw two meals (including drinks) which contain the five nutrients and fibre which you have been learning about! Label the ingredients in your meal with the main nutrient and/or fibre they contain. Carbohydrate Protein Fat Vitamin C Calcium Fibre PARENT / CARER Did your child enjoy completing their task? Yes / No / A Little PARENT / CARER SIGNATURE HERE Get a parent/ carers signature, and collect a sticker from your teacher!

7 Parents/carers information A portion of fruit or vegetables is about one handful. Fresh, frozen, dried, canned and juiced fruit and vegetables all count towards 5 A DAY. We should try to eat a good variety of fruit and vegetables. Here are some tips to help you and your child get your 5 A DAY. Breakfast > try adding chopped vegetables to your omelette > add chopped fruit to cereals Lunch > have a pot of chopped fruit, e.g. peaches, pineapple > pack lots of vegetables into sandwiches. Try tomato, lettuce and cucumber. Evening meal > cook vegetable dishes, e.g. cauliflower cheese, ratatouille > have a dessert-sized bowl of salad with a meal Snack > make a fruit smoothie > go for vegetable sticks and dips Family activity Try a new fruit or vegetable each week. Take it in turns to decide which fruit or vegetable the family will try! For more healthy eating information, go to the parents section at

8 Task 3 - Hydration Design a poster! Design a poster encouraging other children at your school to stay hydrated. Your poster should be fun but include important hydration messages like how much and what we should drink! Use the space in the frame to practice. Use a blank piece of A4 paper to design your poster, and take it back to your teacher. As a reminder, here are some of the key facts about hydration: FACT 1 We need 6-8 drinks every day. Fact 2 We need to stay hydrated to keep our body working properly. Fact 3 We need to drink more if the weather is warm or we are being active. PARENT / CARER Did your child enjoy completing their task? Yes / No / A Little PARENT / CARER SIGNATURE HERE Get a parent/ carers signature, and collect a sticker from your teacher!

9 Parents/carers information Your child has been learning that it is important to drink plenty and stay hydrated in order to be able to concentrate and be active. Here are some top tips for keeping you and your child hydrated. Make sure you have 6-8 drinks a day. Keep a bottle of water with you at work/school and sip it regularly. Drink more if the weather is warm or you re being active. Healthier drink choices are water and lower fat milk. Fruit juice and/or smoothies count, but limit to a combined total of 150ml a day. If you sometimes have drinks other than water, lower fat milk and juice, try to choose ones without added sugars. Water hydrates you without providing extra energy (kilojoules/kilocalories) or risking harm to your teeth. Family activity Why not create a water infusion? Add some cucumber, mint or slices of orange, lemon or lime to a jug or bottle of water. Allow to infuse in the fridge for an hour before drinking! For more healthy hydration information, go to the parents section at

10 Task 4 - Energy Energy investigation! Top tip! You might need to use kitchen scales to measure the weight of your usual portion. Have a look at the labels on foods you have at home. Find out how much energy is in 100g of the food and in a portion size that you would have. Find four examples. Food Food... Energy per 100g... Energy per 100g... kj... kcal... kj... kcal I would eat:... g which would give me this amount of energy: I would eat:... g which would give me this amount of energy:... kj... kcal... kj... kcal Food Food... Energy per 100g... Energy per 100g... kj... kcal... kj... kcal I would eat:... g which would give me this amount of energy: I would eat:... g which would give me this amount of energy:... kj... kcal... kj... kcal PARENT / CARER Did your child enjoy completing their task? Yes / No / A Little PARENT / CARER SIGNATURE HERE Get a parent/ carers signature, and collect a sticker from your teacher!

11 Parents/carers information Your child has been learning about energy. They have learnt that food (not water) provide us with the energy our bodies need to function (e.g. breathing, blinking, thinking) and to be active. Energy is measured in kilojoules (metric) or kilocalories (imperial). We have been looking at how the size of a portion changes how much energy (kj or kcal) the food or drink provides. Do you know your portions? Next time you have one of the following, why not measure the portion and check how much energy you are consuming? You might be surprised! Oil Breakfast cereal Orange juice Nuts Family activity Together, choose five foods from the kitchen and rank them from lowest to highest in energy per 100g. Is there anything that surprises you? Now try ranking them per portion. What changes? For more healthy eating information, go to the parents section at

12 Task 5 - Making healthier choices Finding food labels Next time you are in a supermarket or shop, look for food packaging which says the food has less, lower or reduced fat, sugar or salt. Draw one package for each fat, sugar and salt. PARENT / CARER Did your child enjoy completing their task? Yes / No / A Little PARENT / CARER SIGNATURE HERE Get a parent/ carers signature, and collect a sticker from your teacher!

13 Parents/carers information Your child has been learning about reading food labels to find out about the fat, sugars and salt in different foods. The table below shows how much fat, sugars or salt (per 100g) a food contains to be classed as high or low. High Fat More than 17.5g Low 3g or less Sugars Salt More than 22.5g More than 1.5g 5g or less 0.3g or less Reading the food label can help you make healthier choices! It is worth noting that a food or drink is only low in fat, sugars or salt if it says the word low. Words like less, lower and reduced just mean there isn t as much! However, these can be healthier options. Family activity Next time you have a meal together and there is some food packaging on the table, e.g. breakfast cereal box, spread tub, sauce bottle), challenge each other to guess the amount of fat, sugars or salt per 100g in the food. Closest guess wins! For more healthy eating information, go to the parents section at

14 Task 6 - Staying Active Activity diary You need to be active for at least 60 minutes each day. Your 60 minutes of activity needs to make you: feel warmer, breathe harder, and make your heart beat faster! Track your 60 minutes of activity for three days. Each time you do 10 minutes, colour a circle and write what activity you did next to it. DAY ONE DAY TWO DAY THREE PARENT / CARER Did your child enjoy completing their task? Yes / No / A Little PARENT / CARER SIGNATURE HERE Get a parent/ carers signature, and collect a sticker from your teacher!

15 Parents/carers information Your child has been learning about being more active. Why not try to sit less and move more as a family? You could plan to try a new activity together each week. To get you started, how about: > visiting a new park; > going for a walk in the woods; > making up a new game using household items (like sock skittles below!); > going swimming. Family activity Have a game of sock skittles! For Sock skittles You will need: > 5 empty plastic bottles, e.g. shampoo, washing-up liquid, squash or drink bottles. > 1 pair of adult socks folded-in to make a ball. How to play: 1. Stand the bottles in a little group, on flat ground. 2. Take 7 steps away from the bottles. 3. Throw the rolled socks at the bottles and try to knock as many over as possible. You ll need to decide on your family rules for this game! For more information about staying active, go to the parents section at

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