A Fun Challenge For Families​
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Eat Well To Stay Well​​​
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​​We're inviting families to join us in exploring ways to help children
enjoy a wider variety of healthy foods.
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The exciting project includes:
- flexible online sessions you can watch anytime
- a fun competition for children to take part in!
How to Enter the Prize Draw
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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 will be entered for a chance to win £50!
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Each completed chart earns one entry per week into the prize draw.​
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To enter, simple send a photo of your child's completed chart, preferably with your child in the picture,
to solveig@livenaturally.org.uk
or WhatsApp / Telegram to 07879 440156
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The winner will be drawn on 31 December 2025 to give plenty of children
the opportunity to submit multiple entries for the draw.​
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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, please register your interest below.
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The project includes online sessions that you can watch
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?
5. Protein Rich Food
Why do we need them?
6. Fats
Good or bad?
7. Starchy Food
Why not all carbs are bad for you