Healthy Habits 4 Life Programme

Healthy Habits 4 Life Programme

Healthy Habits Logo

This is a FREE programme for families in Cumbria targeted at promoting a healthy weight and lifestyle.

Families will be offered 1:1 support on a range of areas including:

  • Nutrition
  • Active Lifestyles
  • Healthy habits
  • Wellbeing

A Public Health Practitioner will meet with you at a time and place to suit you and your family, this could be in your own home, at school or by video and will work with you over a number of weeks.

If you would like to know more or want your child to be included please make an appointment in the E-School Nurse clinic by ringing 01228 603973.

Session 1 is all about 'healthy lifestyles' the aims are:

  • To become familiar with the Healthy Habits for Life Advisors
  • To understand the activity book and structure of the sessions
  • To understand the benefits of making lifestyle changes for their family
  • To consider having a baseline measurement of height and weight
  • To think about family routines
  • To start a food and activity diary for the review at the next session

Resources to support the session

You and your Family



Daily Steps

NHS Support Apps

Useful Links

Session 2 is all about 'eating well' the aims are:

  • Review and action planning.
  • To Review the 'food diary'.
  • To discuss any potential barriers to changes.
  • To gain a full understanding of the 'Eatwell Guide' and how to use this.
  • To create an action plan with an identified area of change

Resources to support the session

How to build a healthy meal

The Eatwell Guide

Healthy breakfast

Healthy lunch boxes

Healthy snacks

The hunfer scale


Useful Links

Session 3 is all about 'finding the balance' the aims are:

  • To explain 'energy in v energy out'
  • To understand portion size for young people
  • To introduce the 80/20 and meal maths approach
  • To discuss healthy swaps and understanding food labels (looking at the food scanner)
  • Looking at labels
  • To introduce meal planning for a week

Resources to support the session

A Guide to portion size

Meal Maths

The 80/20 aproach

Meal planning

Mix and match meal plan for under £40

Restrictive eating

Useful Links

Session 4 is all about 'being active' and the aims are:

  • To understand why physical activity is important for health.
  • To take part in physical activity that they enjoy or consider a new activity
  • Think about screen time                                                
  • To think out about family activities                       
  • To provide ideas on activities both locally and online
  • To become familiar with what can count as physical activity, and targets for amount of time spent in physicalactivity for different ages.

Resources to support the session

Active play ideas

Be active and have fun

Encouraging physical activity

Family activties and website links

Knowing more about physical activtiy

Useful Links

Session 5 is all about 'family habits' the aims are:

  • Consider family mealtimes and create some family mealtime rules.
  • To look at cooking skills in the family and introduce strategies to make the healthy option the, easier option, getting kids involved in the kitchen and trying new foods, recipe adaptations/swaps and batch cooking/recipe recycling.
  • Introduce habit stacking.
  • Consider how to adapt recipes to make them healthier.
  • Learn some strategies to help when eating out or having take-away at home (such as using fake-away recipes

Resources to support the session

Family mealtimes

Kids in the kitchen

Reward ideas

Habit stacking


Healthier takeaway choices

Cost of homemade takeaways 'fakeaways'

Recipie adaptations/swaps

Healthier takeaway choices

Batch cooking/recipie recyling

Recipie ideas: websites and links

Useful Links

Session 6 is all about 'habits for life' the aims are:

  • For parents and child to see the lifestyle changes and how they can continue with this healthy lifestyle.
  • Height and Weight Measurement offered.
  • Talk about how emotions influence food choices.
  • Ask about bedtime routine, sleep (quantity and quality) and rest patterns and discuss how tiredness and lethargy may affect meal and snack choices.
  • Identify any issues with self-esteem and confidence for child and other family members, Introduce mindfulness eating.
  • Planning for the future (arrange catch up sessions and pass on contact details for PH 5-19 Service)

Resources to support the session

Mindful Eating Leaflet (PDF 196K)

Emotional Eating leaflet (PDF 196K)

Building Self Esteem leaflet (PDF 196K)

Make a mindful glitter Jar (PDF 145K)

Mindful eating activity (PDF 138K)

Useful links