Eat healthy food and move more every day

This brochure shows how you can eat healthy and move more throughout the day.

Morning

Start your day with breakfast

Choose whole grain breads or cereals. Have low- or reduced-fat milkOR

Sit less, move more

Doing some physical activity is better than none

Midday

Enjoy a variety of healthy foods

Try to include vegetables and/or fruit with all meals

Make your own lunch

Leftovers are a great choice

Drink plenty of water

Be active throughout the day

Do some moderate or vigorous physical activities

Moderate activities

Evening

Take time to enjoy a meal with others

Have plenty of vegetables

Add a can of beans or lentils to the meal to make it go further

Do activities you enjoy

Strengthen your muscles

Vigorous activities

Choose healthy snacks and drinks between meals

Go for snacks rich in vitamins and minerals and low in saturated fat, added sugar and salt

Tap water is best

More information

For more information, see the booklet (code HE1518).

For easy, fast and aff ordable food ideas, visit the Healthy Kids website (). For fun ideas to keep your family active, visit the Healthy Kids website ().