A Fun Challenge For Families
Eat Well To Stay Well
We're inviting families to join us in exploring ways to help children
enjoy a wider variety of healthy foods.
Children who complete their charts with at least
30 different plant-based foods and 7 different animal-based, protein-rich foods
(such as meat, fish or eggs) within a single week can send us their eat well plate and we will print them a certificate!
To enter, simple send a photo of your child's completed chart, preferably with your child in the picture,
on email to solveig@livenaturally.org.uk or WhatsApp / Telegram to 07879 440156
Download a blank Eat Well guide and help your child to eat healthier!
View an example of a completed Eat Well chart
Healthy Eating Guidelines
To eat healthily, we need balanced meals - not too much or too little of anything.
Most families eat too much fruit and too few vegetables.
For stable blood sugar and mood, reduce your fruit intake to fit within government healthy eating guidelines:
Adults: Maximum 2 portions of fruit per day (equivalent to 2 handfuls, e.g., one pear and 4 dried apricots).
Children: Since a child’s hand is smaller, 2 handfuls per day might be 1/4 of a banana and 2 dried apricots.
Limit your intake of fruit juice and smoothies.
They can count as one of your 5-a-day, but the recommended maximum intake is:
Adults: 250 ml per day
Children: 100 ml per day
What counts as plant points?
Here is an example of 30 plants:
Fruit and Vegetables
Vegetables:
Kale, Cabbage, Onion, Garlic, Carrots, Sweet Potato
Fruit:
Banana, Apple, Pear, Dried Apricots, Tinned Tomatoes
Beans and Lentils
Green Lentils, Red Lentils, Kidney Beans, Black Beans, Edamame Beans
Starchy Foods
Wheat, Rye, Oats, Rice,
Spelt, Barley, Potato
Nuts and Seeds
Pumpkin Seeds,
Sunflower Seeds,
Almonds, Brazil Nuts
What about Protein?
Protein is also very important, so don't forget to eat protein rich food every day!
Good sources of protein include:
Meat & Poultry: Chicken, Turkey, Beef, Lamb,
Eggs & Fish: Eggs, Tuna, Salmon, Cod, Haddock, Sea Bass
Want to learn more about
Healthy Eating?
If you are interested in joining the Eat Well Stay Well project, join our next course.
The course is online and you can watch the course
at anytime, at your convenience.
1. Eat Well to Stay Well
Improve your child's health and behaviour through better eating habits
2. Ultra-processed Food
What is it and what does it do to my body?
3. The Gut
The root of all good health
4. Fruit & Vegetables
Why do we need them? Can we eat too much or too little?
5. Protein Rich Food
Why do we need them? Why does protein rich food need to be fresh?
6. Fats
Good or bad?
7. Starchy Food
Why not all carbs are bad for you