To be healthy you need regular physical activity.
Women of child-bearing age are advised to take 400 microgrammes of folic acid every day as a folic acid supplement.
Adults and children
You need to workout 30 minutes a day , 5 days a week or 150 minutes a week.
Children need to be active at a moderate to vigorous level for at least 60 minutes every day.
You can choose
Moderate activity– causes your heart to beat slightly faster and your breathing to become noticeably heavier without feeling out of breath. You can walk or ride a bicicle with speed slower than 10mph.
Vigorous activity – causes a big increase in heart rate and your breathing becomes much faster and deeper leaving you feeling out
of breath and sweaty. Examples include running and sports such as football, basketball, handball etc.
Make healthy choices
Your meals should be based on plenty of vegetables, salads and fruits – up to half your plate or bowl at every meal.
Choose wholegrain breads, cereals, pasta and brown rice.
Choose low-fat milk, yogurt or cheese, choose milk and yogurt more often than cheese.
Choose fish up to twice a week – oily fish is best.
Limit chips and takeaway food as much as possible.
Eat max once or twice a week biscuits, chocolate, cakes, desserts, sweets, salty snacks like crisps , salty meats like sausages, bacon, ham
Do not drink alcohol too much, is not recommended for young people under 18 years and is not needed for health , or pregnant women.
Alcohol contains too much calories . You can drink alcohol 1-2 glass , 2–3 times a week.