Kids need to do at least 60 minutes of physical activity that gets their heart beating faster than usual, but this doesn’t have to be done in one go. 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.
If your kids are quite young, they’ll love you playing jumping beans with them, and they’ll use up loads of excess energy.
Today’s recipe suggestion
Mixed bean chilli
This simple vegetarian chilli is cheap and a great source of protein and fibre for vegetarians, try it wrapped in tortillas with salad
Serves: 4 Time: 30 min
Ingredients 1 tin kidney beans, drained 1 small tin butter beans, drained 1 small tin chickpeas, drained 1 large tin baked beans
2 cloves garlic, crushed 1 onion, chopped 1 red pepper, chopped 1 green pepper, chopped 1 tbsp oil 1 tbsp chilli powder 1 tsp ground allspice, 1 tsp ground cumin, 1 tsp ground coriander (optional)
Method Heat the oil in a saucepan and gently fry the onion, peppers and garlic for about 5 minutes until soft.
Add the beans, tomatoes and spices to the mixture. You may need to add a little water to stop the mixture sticking. Then bring to the boil and simmer over a low heat for about 15 minutes.
Serve with tortilla wraps and grated cheese or boiled rice.
Allergy advice Some baked beans contain wheat (gluten) and may sometimes contain celery.
Food safety tips Always wash your hands, work surfaces, utensils and chopping boards before you start.
Recipe provided by the FSA.