Day 4: 60 Active Minutes

Active kids are happy kids – they like to be up and about, running around and having fun.

Kids need to do at least 60 minutes of physical activity that gets their heart beating faster than usual. And they need to do it every day to burn off calories and prevent them storing up excess fat in the body which can lead to cancer, type 2 diabetes and heart disease.

It doesn’t have to be done in one burst. Start the day by getting up a bit earlier and either walk them to school, or if it’s a bit too far, park the car a bit further away and walk the rest of the way.

Today’s recipe suggestion


Spaghetti with pork Bolognese sauce

Adding lots of vegetables to the sauce makes this spaghetti Bolognese an easy all-in-one meal – and goes towards your 5 a day!

Serves: 8

Prep time: 10 mins

Cooking time: 50 mins

Per serving: 145 calories; 4g fat

Ingredients:

500g (1lb 2oz) lean minced pork

1 onion, peeled and finely chopped

1 carrot, peeled and finely diced

1 red pepper, deseeded and diced

1-2 cloves garlic, peeled and finely chopped

110g (4oz) mushrooms, wiped and chopped

1 rounded tsp dried oregano or mixed herbs

2 bay leaves

400g can chopped tomatoes

225ml (8fl oz) vegetable or chicken stock

1 tbsp tomato ketchup

110g (4oz) green beans, chopped into small pieces

50g (2oz) spaghetti per person

2 tsp chicken gravy granules

Grated Parmesan cheese to serve (optional)

Method:

1. Heat a deep frying pan. Add the pork mince in one layer and cook over a medium heat for 5 minutes, turning it once so it browns all over.

2. Add the onion, carrot, red pepper and garlic and cook for 5 minutes, covered, before adding the mushrooms and herbs. Cook for another 5 minutes and then add the tomatoes and stock and stir in the ketchup and beans. Simmer, uncovered, for 20-30 minutes.

3. Bring a large saucepan of water to the boil and cook the spaghetti according to the packet’s instructions.

4. A few minutes before serving, sprinkle the gravy granules into the mince to thicken the sauce and season to taste.

5. Drain the spaghetti, divide between hot bowls and spoon the sauce on top. Serve with grated Parmesan cheese if you’re not cutting down on fat too seriously.

Top tip: The sauce is suitable for freezing – so why not make a large batch and freeze it in portion sizes for quick suppers.