Healthy Lifestyle Pack: The Holiday, Activities and Food (HAF) Programme PDF Free Download
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The Holiday, Activities and Food (HAF) Programme
Healthy Lifestyle Pack
Our website www.youngharrowfoundation.org.uk
is a fantastic resource for finding local activities and support for
you and your family throughout the year.
Hello!
Thank you for accessing our Healthy Lifestyle Pack, as part of the Holiday Activities
& Food Programme.
The HAF programme offers a variety of FREE activities for school-aged children
(from Reception to Year 11) during the school holidays in Harrow.
It also offers children and young people the opportunity to participate in various
activities, enjoy nutritious meals, and learn the importance of taking care of both
mind and body.
Hola
হােলা
Olá
Salut
Salaam
Cześ ć
Merhaba
At Young Harrow Foundation (YHF), we are passionate about helping children
and families stay healthy and happy.
In this booklet, find lots of exciting activities and tips to maintain a healthy
lifestyle. We can't wait to see you at a HAF holiday activity soon!
Avocado Pineapple Tangerine
A healthy lifestyle is about caring for your body and mind to feel your best and
have lots of energy.
Eating fruits, vegetables, whole grains, and proteins helps your body grow strong and stay
healthy. It’s like giving your body the best fuel.
Staying active by playing sports, running, dancing, or even games keeps your body and
mind strong and your heart healthy. It’s so much fun!
Drinking water keeps you hydrated, your body can work better and you will feel good.
Getting enough sleep at night helps your body rest and prepare for a new day full of
energy.
Brushing your teeth twice daily keeps your teeth strong and healthy.
Washing your hands before eating and after playing keeps germs away and can stop you
from getting sick.
Talking about your feelings with someone you trust keeps your mind healthy. It’s okay to
talk about what makes you happy or what makes you sad.
Taking short breaks from schoolwork or playing keeps your body and mind relaxed.
By doing these things, you help your body and mind stay strong and healthy, so
you can enjoy all the fun things you love to do!
What is a healthy lifestyle?
Get Active
Here are some helpful websites to help you get moving!
NHS 10 Minute Shake-Up
Avocados are exceptionally
nutritious fruits and are a
concentrated source of
healthy fats and fiber, plus a
number of vitamins and
minerals.
This fruit is also particularly
rich in Vitamin C and
Manganese which are
essential for immune health,
iron absorption, and growth
and development.
Tangerines are water-rich fruits
packed with Vitamin C and
Antioxidants. They’re also
good sources of other vitamins
and minerals, such as
Potassium and B Complex
vitamins.
PE with JoeGoNoodle
If I want to have lots of energy I should eat .
If I eat . it will help me to grow.
I should eat 5 a day.
I should eat to make my bones and teeth stronger.
Nutrition-Eating good food
Please finish the following sentences
Mint helps soothe
nausea and calm
digestive issues. It is
also high in antioxidant.
Mint
Oils and
spreads
Nutrition game
Can you draw your own healthy balanced meal?
Rosemary is a rich source of
antioxidants and anti-inflammatory
compounds which help boost the
immune system and improve blood
circulation.
Oregano is rich in
antioxidants and has
antibacterial and
antiviral properties.
Fruits and
vegetables Grains
Proteins
Breakfast
Dairy and
alternatives
Lunch Dinner
Aged 4-6 no more than 3g of salt or 19 g of sugar/day.
Aged 7-10 no more than 5g of salt or 24 g of sugar/day.
Aged 11+ no more than 6g of salt or 30 g of sugar/day.
Rosemary Oregano
What's the
world's
largest fruit?
Atlantic giant
pumpkin
Colour and add info
to the rainbow
Activity 1
Can you write or draw in your rainbow, as many vegetables as you can of each
colour?
Activity 2
Create your own rainbow plate, what vegetables will you try?
Activity 3
Create something to make your plate more appealing using the vegetables
you are going to eat!
Matching game with vegetables
Here is another game:
Have five (or more) different foods hidden in separate bags. They should each be from
different food groups. Examples could be:
Apple (Fruit and Veg)
Slice of bread (Carbohydrates)
Yoghurt (Dairy)
Can of tuna or baked beans (Protein)
Bag of Crisps (Snacks to be eaten less often)
Leader Task
Take a bag and look inside. Describe what the food looks like (shape, colour,
texture) and when it could be eaten. If the food is in packaging then you would talk
about its appearance when taken out. The children need to try and guess before
seeing it. When they have guessed, remind them of the food group it belongs to. If
appropriate, the children could taste the foods.
Alternatively, the players can think of a food and describe it to group.
Choose one of the food groups and make up a superhero who has special powers that
eat foods in that group. For example, Captain Carbohydrate has incredible energy so he
can outrun all his enemies. Danni Dairy can bite through metal with his extra strong teeth
and Protein Powerwoman has giant muscles to pick up her enemies and throw them
away!
Discuss the following things:
What is their name? What do they look like?
What special powers do they have? What is their
favourite food?
Task
Draw a picture of your Super Hero and/or write a story about an adventure that they
have had.
Create your own 'eat-well'
superhero
This is an opportunity for you to think about, explore and maybe taste different foods.
Remember the different food groups and how each one can help our bodies in different ways
and how it is important to eat a variety of foods to be healthy.
TIP: Ask your HAF leader/ coach or an adult at home to help you organise this activity.
Let's talk about why staying healthy is super important! Imagine your body is
like a car. Just like a car needs fuel, oil, and regular check-ups to run smoothly,
your body needs the right things to keep performing at its best.
1. Strong muscles and bones: When you run, jump, and play, you're helping your muscles and
bones get stronger. This makes it easier to do fun things like climbing, swimming, and riding
your bike.
2. Energy to play: Eating healthy foods and being active gives you lots of energy. That means
you can play longer and have more fun without getting tired too quickly.
3. Feeling happy: When moving your body, your brain releases special chemicals that make
you feel happy. So, playing games and being active can actually put you in a good mood!
4. Better sleep: Running around and staying active helps you sleep better at night. Good sleep
makes you feel great in the morning and ready to learn and play.
5. Staying healthy: Being active helps your body fight off sickness. It makes your heart, lungs,
and other important parts of your body stay strong and healthy.
6. Learning new skills: Playing sports or doing activities like dancing, yoga, or gymnastics helps
you learn new skills. It's fun to see yourself get better and better at something by practising
regularly.
This feels like a lot to remember.
The main thing is for you to stay active, eat well and drink plenty of water to
look after yourself.
Keep active!
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Word Search
Can you find the sports listed below?
1.-FOOTBALL
2.-GYMNASTICS
3.-HANDBALL
4.-GOLF
5.-RUNNING
11.-NETBALL
12.-SWIMMING
13.-CRICKET
14.-BASKETBALL
15.-CYCLIING
16.-BOXING
17.-POLO
18.-SURFING
19.-SKIING
20.-VOLLEYBALL
How many sports on this list have you tried?
Which sports are your favourites?
Which sports would you like to try?
What other sports are not on this list?
6.-TENNIS
7.-RUGBY
8.-CRICKET
9.-BALLET
10.-TAEKWONDO
21.-ARCHERY
22.-JUDO
23.-.FENCING
Make your heart happy
Aerobic means "with air."
When you do aerobic exercises, you breathe faster and you take in more air.
Your heart beats harder too. This gives your heart a workout. The heart will get
better at its job: Taking oxygen from the air you breathe and distribute it
through your body.
Have you got what it takes to leap as fast
and fiercely as Black Panther?
Mark out a course with a start and finish line,
and grab a stopwatch.
Place a pile of toys at the finish line. Each
player takes turns to race to the finish – not
running, but jumping!
At the finish line, pick a toy and jump back to
the start. Another player records the time.
Keep going until all the toys have been
jumped from one end to the other.
The winner is the fastest jumper.
Keep fit games
Find more on www.nhs.uk. Search by 10 Minute Shake Up games – Healthier Families
Bo Peep has lost her sheep. Can you race
around and herd them back home?
Grab 10 toys and 2 towels.
The toys are your sheep. Share them
equally between yourself and a friend.
Use the towels to make a home for your
sheep.
You hide your friend's 5 toys, then they
hide your toys.
On the count of 3, both go and find your
sheep and bring them home to the pen.
The first one to find their 5 toys wins! Keep
playing for 10 min.
Black Panther’s Warrior Jump
Players: 2 or more
Where to play: Outside
Bo Beep’s Herd and Seek
Players: 2 or more
Where to play: Indoors
Why do we need water?
Water keeps our bodies working well and helps us stay fit and healthy. We lose
water every day when we sweat, breathe and go to the toilet. This water needs
to be replaced through drinking and eating.
What happens if you don’t water plants?
They begin to look dry and have droopy leaves
Their colour fades and green leaves start to turn brown
Eventually, they will die
Just like plants, we also need water to stay healthy. In fact, 60% (more than half
of our body) is made of water.
How to stay hydrated
Drink about 6/8 cups of water a day.
Children under 8 years old should drink around 4/6 cups of water a
day.
Drink more water on days when you are very active. For example,
playing football, dancing or riding a bike all make your body lose more
water.
Drink more on hot days. Your body loses more water when you sweat.
Drink water with every meal.
Keep a water bottle with you throughout the day.
Eat foods that contain a lot of water. Fruit and vegetables, such as
strawberries and cucumbers, have a high water content. Eating soup is
another way of keeping our bodies topped up with water.
Why is mental health
important?
You may have heard, but mental health is something we all have, much like
physical health we need to learn to look after it. Mental health is how we feel
about ourselves and things around us, how we understand our emotions and if
we are comfortable moving through them.
We all have thoughts and feelings, and sometimes they can be very loud and
make us feel scared, worried, and sad. For us to ensure we are happy and as
healthy as can be, we need to make sure to work on keeping good mental
health.
We all feed sad, or worry or get angry sometimes. We may know the reason we
feel this way, and it is normal to have those feelings. They are normal, you just
need to understand and learn how to control them.
There are a lot of adults around you like your family or teachers who are happy
to listen to you. Sharing your feelings is good and will always help you work
things through.
Pictures from A Big Bright Feelings Collection 6 Books Set
(Perfectly Norman, Ruby’s Worry, Ravi's Roar, Meesha Makes
Friends, Tilda Tries Again & Milo's Monster)
Healthy play activity
Create your paper game:
Fold on the fold lines. Fold the triangles to make a square
Turn over and fold each corner into the centre
Fold in half again and into quarters
Then put your fingers in to pinch and make opposite sides come together
Bucket feelings game
Write or draw anything that makes you
HAPPY or helps you to feel better. For
example, sun, ice cream, friends, music, etc.
Write or draw anything that makes you
SAD or UPSET, for example, a bad day at
school, someone shouting, etc.
We are sure that you have a bucket full of things that make you happy so when
we have things that upset us or makes us sad it is good to play this game and
try focus on the HAPPY bucket to see if the SAD starts to shrink.
Yellow foods are known for being high in Vitamin C and carotenoids. You
don’t get sick as often and it helps you have better skin and hair! Add to
your smoothie: Pineapple Pears, Yellow bell peppers or Butternut Squash.
All about smoothies
To play you just need to roll the dice and think of as many fruits and vegetables
of that colour that you can imagine.
Red foods are high in a nutrient called lycopene and Anthocyanin, and
vitamins A and C. Red foods keeps an eye on high blood pressure, reduce
risks of cancer, and risk of losing your memory! Add to your smoothie:
Strawberries, Beetroot, Bell peppers, Red apples, Cherries, or Tomatoes
Red
White foods are high in potassium, fiber, and allicin. They can protect our
cells from damage. Add to your smoothie: Banana, Potatoes, Onions,
Mushrooms, Turnips, or Dates.
White
Blue foods are high in a nutrients called Anthocyanin and phenolics. Eating
blueberries every day can make us smarter, control blood pressure and
make it so we age so fast. Add to your smoothie: Blueberries, Blackberries,
Grapes, Raisins, and Plums.
Blue
Orange foods are known for being high in Beta-carotene and bioflavonoids,
fiber and vitamin A. You boost immunity, reduce heart attack risk, maintain
strong bones and teeth and better skin. Add to your smoothie: Orange juice
or Carrots, Sweet potatoes, Pumpkin, Apricots, Grapefruit or Pineapple.
Orange
Green
Green foods are strong in Lutein and Indoles, fiber, potassium, folic acid and
some B vitamins. Known for maintaining good vision. Spinach especially is a
good source of iron, which is important for your blood. Have you ever put
spinach in a smoothie before? Add to your smoothie: Spinach, Kale, Leafy
greens, Broccoli, Honeydew, Peas, or Kiwi.
Yellow
What fruits and/or vegetables will you add? Draw them on the blender below
and make some dice to play! You will need:
Make a “dice” out of a square box - this can be 6X6, or 8X8 boxes. Cut out construction
paper to tape to each side. You can use colours to represent the food you might add.
You need ingredients for your rainbow smoothie - one ingredient for each colour.
Colours: Green, Red, White, Blue, Orange and Yellow
Create your own perfect
smoothie
Which vegetable
was the first to be
grown in space?
Answer: OTATOP
To play this game ask any friend or adult to play with you.
Now .....do you remember the food groups and how each one can help our
bodies in different ways and how it is important to eat a variety of foods to be
happy and healthy?
Check the previous pages and think of the different food groups and variations
and the ways they can be eaten and cooked. For example:
Carrots – soup, cake, crudités.
Chicken – soup, drumsticks, roast, sandwich, nuggets.
Potatoes – jacket, boiled, chips, roast.
Milk – on cereal, milkshake, smoothies, by itself, rice pudding.
Adults - you can support children to think of other healthy foods.
Family games
Each participant chooses a food and writes it onto a post-it note. They then
stick this onto the back of someone else who has to guess what it is by asking
questions that can only be answered yes/no such as: Am I vegetable? Am I in
the dairy food group? Would you have me for breakfast? Do I make a good
sandwich filling?
Yes/No Game (post-it notes required)
Try this activity to increase children’s recognition and awareness of different
vegetables. Place some vegetables (real or plastic) in a bag. Ask children to
feel inside the bag and guess which vegetables are there.
Alternatively, place a mask over their eyes and place a vegetable in their
hands. Ask them to guess what the vegetable is by feeling, smelling and even
tasting it.
The veggie guessing bag
Word association game
Reading challenge
Go to your local Harrow library to sign up and get your Marvellous Makers
collector’s foldout poster!
Read six books over the summer and collect exclusive stickers
Take part in craft activities and amazing workshops at your library
Remember, you can read ANYTHING you like, it could be a book, comic or
magazine, eBook or audiobook - they all count!
Complete the challenge by September for a chance to win prize tickets for
a WEMBLEY STADIUM Tour!
Here is how the Summer Reading Challenge works
30min
4-6 people
£3.50
Ingredients:
454g pack sausages (6–8
sausages), separated
2 tbsp vegetable oil
1 medium onion, finely chopped
2 x 400g tins chopped tomatoes
350g/12oz dried penne pasta, or
any other pasta shapes
2 tbsp tomato ketchup
½ tsp dried mixed herbs or
oregano
1 head broccoli (about 350g/12oz),
cut into small florets
Salt and ground black pepper
Method
Squeeze the sausagemeat out of the skins and drop
small pieces straight into a large, deep, non-stick
frying pan, large wide-based saucepan or flame-
proof casserole (it needs to be large enough to
combine all the ingredients, including the pasta and
water).
Add a tablespoon of the oil and cook the
sausagemeat for 3 minutes over a high heat, or until
beginning to brown, stirring regularly. Add the
remaining oil and onion and cook together for 3
minutes more, or until the onion is softened and the
sausage pieces are lightly browned, stirring regularly.
Add a little more oil if needed.
Add the tinned tomatoes, 700ml water, the pasta,
ketchup and mixed herbs. Cover with a lid and bring
to a simmer. Then, reduce the heat and simmer
gently with the lid on for 15 minutes, or until the pasta
is tender and the sauce is thick, stirring regularly. Stir
more often towards the end of the cooking time so
the pasta doesn’t stick to the pan. Adjust the
seasoning with salt and pepper to taste.
Just before the pasta is ready, place the broccoli in a
microwave-proof dish, add 3 tbsp water, cover and
cook on high in a microwave for 5–7 minutes, stirring
after 3 minutes, or until tender. (Alternatively, boil in a
saucepan of water on the hob.) Serve the broccoli
alongside the pasta.
One-pan sausage pasta
Cooking at home!!
Tip: Use any kind of sausages. You can use tomato purée instead of the tomato
ketchup, if you like. If you don’t have a large enough pan, cook the pasta separately
and serve the sausage sauce over it at the end. If cooking without the pasta, the
sausage sauce shouldn’t need any additional water and the cooking time can be
reduced to around 10 minutes.
30min
4-6 people
£5.70
Method
Marinade one chicken breast with curry powder and
20g of Greek yoghurt.
Roast in the oven at 160 for 30 minutes.
Pull apart the cooked chicken with forks and add to a
mixing bowl.
Add the remaining yoghurt and turmeric and mix well.
Season to taste. (Optional: add raisins and chopped
coriander.)
Serve with a baked sweet potato, brown basmati rice or
cauliflower rice (cauliflower blitzed up to the
consistency of rice) and a side of veggies. You could
also simply top a leafy salad with the coronation
chicken or make into a wrap with salad leaves.
Slow cooker black bean beef and rice
Ingredients
250g/9oz beef mince
170g/5¾oz sachet (or jar) black bean
sauce
4 tsp soy sauce
1 onion, finely chopped
1 large garlic clove, crushed
pinch chilli flakes, plus extra if spicier
taste preferred (optional)
220g/8oz green beans, trimmed and
halved
400g tin black beans, drained and
rinsed
15g/½oz fresh coriander, stalks and
leaves roughly chopped
freshly ground black pepper
350g/12oz long-grain (or basmati)
rice, cooked, to serve
Tip: Make a big batch of this and
portion it into containers to be stored
in the fridge. This recipe will keep for
three days in the fridge.
Check out more recipes
30min
4 people
£4.70
Simple veggie fajitas
Method
Put two tablespoons of the oil and all the vegetables
in a large bowl, season with a little ground black
pepper and toss together well.
Place a large non-stick frying pan or wok over a high
heat and stir fry half the vegetables for 3–4 minutes,
or until lightly browned and just cooked. Tip into a
bowl. Cook the rest of the vegetables in the same way.
Ingredients
3 tbsp vegetable oil
1 medium onion, cut into thin
wedges
2 peppers, any colour, deseeded
and thinly sliced
2–3 medium courgettes (about
440g/15½oz), trimmed and cut
into roughly 6cm/2½in sticks
2 tbsp fajita seasoning mix from a
packet (see recipe tip)
8 soft tortilla wraps
150ml/¼ pint soured cream or
crème fraîche
ground black pepper
Once the second batch of vegetables is ready, add
the remaining oil, the first batch of vegetables and the
fajita seasoning to the pan and toss together over a
medium-high heat for 1–2 minutes, or until hot.
Warm the tortillas according to the pack instructions –
a microwave works well for this. Serve the spicy
vegetables straight from the pan, piled into the warm
tortillas and topped with soured cream.
Check out more recipes
Improved physical and mental health: The programme will encourage families to engage
in regular physical activity that promotes their overall health and well-being.
Fostering community and togetherness: The programme will help families to connect and
work together towards a common goal.
Learning how to work in a team to achieve goals: By joining the programme, families and
children will learn how to collaborate and work as a team to achieve their objectives.
Smashing recommended active minutes: The programme will help families and children
to meet and exceed their recommended active minutes.
Parent's zone
Find more family support and
resources on our website
Street tag mobile app
The Street Tag programme is an excellent
way for families and children to get active
and have fun while having the chance to
win lots of prizes and awards. Apart from
the rewards, participation in the
programme will bring about numerous
other benefits:
10 players from the top 3 teams
will receive a £25 Tesco voucher each
as a prize for their participation in the
programme.
Families Information Service
Lines open 9am - 5pm Monday to Friday excluding bank holidays. Telephone: 020 8901
2690 (option 1)
Address:
Harrow Council
PO BOX 22
HA3 3QYh
Harrow.gov.uk
Help Harrow
Help Harrow offers support for food, advice, as well as mental health and emotional
wellbeing services for children, young people and adults.
To register your interest or to find our more, visit their webpage:
www.helpharrow.org
Harrow Parent Carer Forum (HPF)
A friendly, motivated, supportive and empowered community of parents with
children/young people with special needs/disability, living in the borough of Harrow.
The steering group represents families of any SEN/disabled child from birth to 25 years.
They meet with professionals to help shape services for families of SEN/disabled
children through feedback, and consultations with other parents in the forum. They are
all parents, volunteering their own time, and work on behalf of all families. They ensure
your voice is heard and help make change happen!
www.harrowparentforum.org
Money Saving Expert
Tips on how to save money from your shopping basket, your days out, trips, mortgage,
credit cards, and more!
www.moneysavingexpert.com
Citizen's Advice
Citizen Advice is an organisation that can help you with debts, budgeting, and provide
money management tips and advice.
www.citizensadvice.org.uk
Useful resources to support your family
Parent's zone
What’s HAF? The Holiday Activities and Food (HAF) Programme is a
Department for Education (DfE) funded programme, brought to you
by Harrow Council in partnership with the Young Harrow Foundation.
The HAF Programme provides free activities for children and young
people, from Reception to Year 11 during the school holidays (Winter,
Easter and Summer), eligible for Free School Meals (FSM) related
benefits.
The programme includes daily nutritious meals and fun activities.
From sports to arts and crafts, including specialist SEND support,
there's something for every child to enjoy.
Visit our website for more information:
www.youngharrowfoundation.org/haf-programme
Keep up to date with HAF
Sign up today using the QR code to be the first to hear about future
HAF activities!
SIGN UP TODAY
