Healthy Families project

Since March 2010, we've been working with local families to improve their diet and lifestyle as part of our Healthy Families project. So far, 20 families have signed up for the scheme, which helps parents and children become healthier and more active.

Thanks to the support of a lifestyle mentor, each family has received advice about diet, nutrition and physical activity, as well as tips on how to cook healthy meals at home.

Before starting the programme, all participants had their weight, body mass index (BMI), dietary habits, physical activity and self-esteem levels recorded.

These were taken again after 13 weeks, and the results show that each family's health has approved as a result of taking part in the project. They also show that:

each adult has lost an average of 2.8kg and their BMI has decreased
physical activity levels have increased by 16% for children and 29% for adults
the self-esteem of both children and adults has improved.

All the families are also eating less unhealthy food, and increasing the amount of healthy food they eat, as part of the scheme.

Volunteers

If you think your family would benefit from the Healthy Families project, we are still looking for volunteers.

There is no cost to take part in the project, but one member of each family has to be considered obese, with a Body Mass Index (BMI) of 30 or more. You must also be able to attend two weekly sessions for the first 13 weeks of the programme.

If you are interested in taking part, call Andrew Steenson on 028 9032 0202 (extension 3540) or email healthyfamilies@belfastcity.gov.uk along your contact name, address and daytime telephone number.

Our staff will then visit families who apply to explain the programme further and outline the commitment involved.

Tips to stay healthy

Need some help to stay in shape? Our 13-week guide can help create a healthier you!

Week 1 - Understand the health risks

If you're overweight and have a high percentage of body fat, you have a greater risk of developing life-threatening diseases like diabetes, heart problems, cancer and arthritis.

Week 2 - Work out your BMI

Body Mass Index (BMI) is used to classify adults as underweight, overweight and obese. Work out your BMI with the NHS Choices website

Week 3 - Set your goals

Decide what it is you want to achieve, resolve to stick to it and tick your targets off as you meet them. Goals can be simple as drinking three or four glasses of water a day or taking the stairs instead of the lift.

Week 4 - Watch your carb intake

Choose foods with a low GI (Glycaemic Index) rating, as this means they are digested more slowly by your body, giving you more energy. For example, most breakfast cereals have a high GI, causing your blood sugar levels to quickly rise and fall and leading to cravings later in the day. Porridge, however, is a low GI food, which keeps your energy levels steady and helps you feel fuller for longer.

Week 5 - Do more exercise

Gradually build up the amount of exercise you do by starting slowly, and adding to it every day. Choose a variety of activities and include some that you enjoy to help you stay motivated. If you can, try to squeeze in two or three 15 to 20 minute sessions a day.

Week 6 - Avoid evening snacks

Plan your evening so you don't feel tempted to snack. Walk your dog, play with your children, catch up with friends, take up a craft or do some exercise instead. If you have to eat something, make a list of low-calorie options and try to stick to those.

Week 7 - Cut down on fats

Our bodies need essential fatty acids to survive, so a healthy diet must contain a certain amount of fat. However, too much of the wrong fats can cause heart disease, high cholesterol and obesity. Avoid eating saturated fats, found mostly in meat and dairy products, and boost your intake of monounsaturated and polyunsaturated fats, found mainly in plants and some seafood.

Week 8 - Adopt a positive attitude

Be positive and believe that you will lose weight. Think about how much better you will feel, physically and mentally, once you slim down. Inspire yourself to keep going by keeping a picture of your ideal size somewhere prominent, or treat yourself with the money you save from cutting back.

Week 9 - Go wholegrain

Natural wholegrains contain protein, fibre, vitamins and minerals such as magnesium and iron. Boost your intake by eating more wild or brown rice, wholegrain bread, oatmeal and barley. For example, start your day by making toast with wholegrain bread instead of white bread or try swapping your usual dessert for some oatmeal cookies.

Week 10 - Drink more water

If you're finding it hard to keep cravings at bay, have a glass of water to fill yourself up. You should aim to drink eight glasses per day. However, the average person sweats nearly one litre of fluid during a hour's vigourous exercise, so aim to drink one cup of water every 15 to 20 minutes while exercising, in addition to your normal daily intake.

Week 11 - Eat more fibre

Fibre cleanses your system, so it's important to fill up with fibre-rich foods like fresh fruit and vegetables, bread (with at least 2g of fibre per slice), wholegrain cereals and beans and legumes, such as lentils and peanuts. Try to eat around 25 to 30g of fibre per day, but make the changes slowly, as a large increase in fibre over a short period can cause bloating, gas, diarrhoea and general discomfort.

Week 12 - Reconsider your habits

Is the daily grind contributing to your weight gain? Try breaking out of your regular routine and replacing bad habits with new. For example, suggest going for a walk instead of going out for the night, sign up with a friend for the gym or choose healthy options when you're eating out.

Week 13 - Eat more protein

Protein is essential for building strong muscles, tissues and organs and helping you fight infections and illnesses. Don't just rely on red meat and dairy products for protein though, as these often contain high levels of saturated fat. Instead, try eating more pulses, fish, vegetables, shellfish, low-fat cheese and lean meat.