Move! Eat Better

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Move more + eat well = Better Health

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Move more...!

Pedometer

How many steps do you take a day? Borrow a pedometer from the infirmary and find out! Or for anyone that has an application on their smartphone, check out this chart!

10 ways to move more...

  1. Build activity into your daily life → use the stairs rather than the lift, walk to a meeting
  2. Remind yourself that all movement counts (cleaning, gardening...)
  3. Motivation gets you started and keeps you going. List the reasons why you want to move more
  4. Set realistic goalsthat you can reach over time
  5. Choose an activity which you enjoy, you are more likely to stick with it
  6. Work out when the best time to exercise is for you and stick to it so that it becomes a habit
  7. Do the activity with family or friends 
  8. Gradually increase your activity levels over time
  9. If possible, vary your activities, try something new
  10. It’s never too late to start to « move » !
MOVE !
Urban training in Geneva
​Geneva by foot

 

Eat better...!

10 ways to eat better...

  1. Try to eat 3, regular meals a day
  2. Make sure you eat a complete, nourishing breakfast : it is the most important meal of the day!

  3. Take time to eat meals slowly (min 20mins) whilst sitting down and never just before going to bed

  4. If you are craving a snack between meal times, opt for a healthy option such as dried or fresh fruit, carrot sticks...

  5. Drink 1 to 2 L of water or herbal teas every day, avoiding sugary, fizzy drinks

  6. Eat at least 5 portions of fruit and/or vegetables of various colours every day (1 portion = 1 handful = 120g for an adult)

  7. Choose wholegrain starchy foods such as bread, cereals, rice or pasta (around 75g x3/day)

  8. Eat 3 portions of dairy products and 1 to 2 portions of fish, meat, poultry or eggs every day…

  9. Sugary/salty snacks are to be avoided and eaten only as an occasional treat

  10. Avoid buying readymade meals and try to take time to cook and vary what you eat

 

EAT BETTER
Healthy nutrition
Choose your plate!

 

Tips and fun ideas!

Nutrition : Did you know...?

Check out the fun idea Stockholm had!

Novae's tips for eating better and moving more

Good hygiene helps too, have a shower at CERN!

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