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Healthy Eating & Cooking

Cooking can be fun -especially when the whole family gets involved! We've included some ideas to help you create some meals and snacks that everyone can enjoy as part of a balanced diet.  

Healthy meal ideas

Join Kid's Cookery School and learn how you can make some quick meals that you can enjoy either at lunch or dinner time.  

If you want to access the recipes, simply click into the video below and it can be found in the description. 

Cous Cous Salad 

Serves-2-4 

Stir Fry

Serves 4 

Fish Cakes

Serves 4

Sweet Potato and Chickpea Burgers

Makes 2-4

Enjoyed these recipes? Visit Kid's Cookery School for more ideas! 

Change4Life also have some recipe ideas you can enjoy. 

You can access these recipes, alongside many more on their website: Healthy Recipes | Change4Life (www.nhs.uk)

Veggie Chilli 

Veggie Frittata 

Need some more inspiration? 

We've included some links below to some more recipe ideas with step-by-step and instructions to help you make quick, healthier family meals. 

 

 

Eat well for less

Change4Life's Cheap Lockdown for Lunches provides you with recipes for meals. 

Complete with its own shopping list, each set of recipes contains 5 easy, tasty lunches for around £15.

Check out 3 weeks' worth of recipes:

Cheap Lockdown Lunches for Kids | Change4Life (www.nhs.uk)

Baking recipes

If you like to bake - you'll enjoy these recipes bought to you by the Kid's Cookery School

You can access the full recipe by clicking on the video and reading the description. 

Mini Carrot Cakes 

Ginger Biscuits

Banana Loaf

 

Chocolate Flapjacks

For more baking ideas :

Healthy eating tips and resources

Do you have a balanced diet? 

You can use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group:

View the Eatwell Guide (external link) 

Swapping out sugar 

*The maximum daily amounts of sugar for children are:

4 to 6 years- 5 cubes (19 grams)

7 to 10 years- 6 cubes (24 grams)

11+ years- 7 cubes (30 grams)

*information taken from Change4Life

Change4 Life have lots of tips for how you can swap out sugar for much healthier alternatives- you can also use their  interactive sugar calculator to find out how much your child may be having.

Visit Reducing Sugar | Cutting Out Sugar | Change4Life (www.nhs.uk) 

Get quick and easy healthy tips and recipes  

You can download Change4Lifes Free Smart recipes app so you can always have healthy recipe ideas at your fingertips.

The app even provides a shopping list so you know just what you will need for each recipe.

‎Change4Life Smart Recipes on the App Store (apple.com)

You can also sign up to their Cook Together newsletter- where every week for 4 weeks, you'll get sent 2 tasty, healthy recipes with easy to follow instructions, and a shopping list of all the ingredients you'll need to cook a healthy meal.

You'll also receive some handy tips about healthier eating and how to be food smart when you're out shopping.

After 4 weeks you'll know how to cook up to 8 different meals from scratch.

Change4Life - Cook Together

 

A.L.F.I.E Programme in Ealing

A.L.F.I.E (Active Living Fun Food in Ealing) 

The Healthy Weight Team deliver a range of ALFIE (Active Living fun Food In Ealing) programmes to support children aged 5 – 13 years who are above a healthy weight (overweight) for their age, and their families too.

The programmes focus on motivating the whole family to explore healthier lifestyle choices together; we show you how making even small changes can make a big difference to your health and lifestyle; and help work toward achieving and maintaining a healthy body mass index (BMI).

All sessions are based around fun and interactive workshops on healthy eating and nutrition, covering topics such as food groups, portion sizes and label reading; there are also physical activities such as multi-skilled sports, Junior Gym and HIIT classes; these sessions help improve fitness and build confidence in a safe and structured environment.

Visit A.L.F.I.E Healthy Families Programme |  Ealing Directory (ealingfamiliesdirectory.org.uk)

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