Wellbeing: Nutrition and Activity Calendar of Health Information events coming to Ahuriri Pharmacy. Click here to read an editorial on weight loss. Wellbeing: Nutrition Eating a healthy, well balanced diet is vital. See healthy recipe ideas from the Heart Foundation. The Heart Foundation recommends that you eat a wide variety of foods to ensure all nutrients are provided for good health eat less fatty food, especially foods high in saturated fats but still aim to eat at least 2 servings of reduced and low-fat milks, yoghurts and cheeses eat at least 6 servings daily of bread and cereals eat at least 3 servings of vegetables and 2 servings of fruit each day eat 1 or 2 small servings of lean red meat, trim pork, skinned chicken, turkey, fish and legumes limit salt and foods containing salt, alcohol and sugar If you are doing activity, Carbohydrates (carbs) are essential in providing energy. The glycaemic index (GI) is a ranking system for carbs and eating high GI foods, such as potatoes, rice and weetbix just before exercise provides a quick energy boost. A banana is a high GI food and good to eat during training as it is easily broken down and will provide energy to your muscles and prevent cramp. Low GI foods such as lentils, pasta, fruit and oats help before and during training, while protein and fat are important if you want to build muscle. You can find them in lean meat, poultry, fish, eggs and nuts. Hydration is a major nutritional factor influencing performance. Wellbeing: Activity Activity is an important part of a healthy lifestyle. The level of activity should be tailored to you, your goals and previous activity.  It is important to prepare yourself mentally before starting activity, by making a decision to exercise regularly. Find a friend who will commit to exercise with you or join a group. Plan your programme to suit you, aiming to exercise for 30 minutes or more at least four times a week. Combine cardiovascular training for aerobic fitness with resistance training to build lean muscle and strength. To maintain motivation it is important to have a goal in mind such as a fun run/walk, click here for a list of the Sports Hawkes Bay events this month. Many people qualify for a Green Prescription. This is a doctor’s written advice to be active. Your Green Prescription Support person will identify exercise options for you and encourage and will do follow-up calls to monitor your progress. If you do receive a Green Prescription, you are eligible for free Face to Face Clinics at various medical centres, low cost exercise sessions and lifestyle education classes. For more information on Green Prescriptions, click here.