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Australia’s Healthy Weight Week for

people with disabilty

Supported by the Department of Family and Community Services and Don’t DIS my ABILITY.

Adapted from the Dietitian’s Association of Australia’s (DAA) Australia’s Healthy Weight Week initiative by The Department of Family and Community Services, Dietitians, Speech Pathologists, Physiotherapists and Therapy Assistants, Revised July 2014.

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About the program

Australia’s Healthy Weight Week (AHWW) is held in February to kick-start the new year with healthy eating and lifestyle habits. AHWW raises awareness of the importance of achieving and maintaining a healthy weight and healthy lifestyle. The Department of Family and Community Services, Ageing Disability and Home Care have made Australia’s Healthy Weight Week 10 Week challenge more accessible and adapted for people with disability. The program aims to: - Improve the eating habits and physical activity levels in the disability community including those of carers, family members and those working with people with disability who are ideally placed to support them make healthy changes through encouragement, education and role modelling. - Create a supportive environment and provide resources for a healthy weight program with which group home staff are able to implement. - Improve the nutrition knowledge of people with disability, their family and carers including providing visual, plain English educational nutrition information.

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Table of contents

How to run the program 4 10 weekly challenges 6 Challenge checklist 7 Week 1 challenge: Keep a food diary 8 Food and physical activity diary 9 Week 2 challenge: Eat breakfast every day 12 Ideas for breakfast 14 Week 3 Challenge: Choose low fat options 15 Ideas to choose low fat options 17 Week 4 Challenge: Do more exercise 18 Tips to do more Exercise 21 Community physical activity options 23

Simple and modified activities 24 Week 5 Challenge: Choose healthy drinks 26 Tips to choose healthier drinks 27 Week 6 Challenge: Eat 2 fruit and 5 vegetables everyday 28 Community gardens 31 Week 7 Challenge: Eat less treats 32 Ideas to eat less treats 33

Healthy fundraising 34 Week 8 Challenge: Eat smaller serves 36 Portion plate guide 38 Week 9 Challenge: Drink less alcohol 39 Tips to drink less alcohol 40

Don’t lose your Standards Card 41 Week 10 Challenge: Ask for help. Keep on going! 42 Certificate 45 Useful websites 46 Rewards for motivation 48 Australian Guide to Healthy Eating 50 Sample healthy eating plan 51

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How to run the program

Australia’s Health Weight Week Champions are required to facilitate the program at their site such as group home, day program, workplace. The Australia’s Healthy Weight Week Champions will be required to:

- Promote the program

- Recruit participants

- Obtain participant opinions and ideas on weekly activities and challenges

- Facilitate weekly challenges for participants to help them achieve the weekly goal using resources provided

- Encourage, motivate and role model the challenges

- Provide certificates to all participants at the end of the program

- Encourage continuation of program goals and achievements after completion of the program

Step 1: Promoting the Australia’s Healthy Weight Week Challenge. Display the 10 Weekly Challenges in a common area to discuss with participants, family, friends and other carers. Organise a time each week to discuss the challenge for the coming week, e.g. at breakfast time, morning snack, lunch or afternoon snack time. Successful weight loss occurs when small lifestyle changes are made gradually over time making changes easy to maintain. When promoting participation in the weekly challenges promote flexibility. Encourage participants to choose the challenges that they want to do at the level they can do it. For example, increasing to 1 serve of fruit 5 days a week instead of 2 serves everyday. may only be achievable and is a good goal to begin with for that challenge if eating fruit is not a usual habit. A challenge can be skipped if not relevant and another challenge can be put in its place. If you wish to promote Australia’s Healthy Weight Week and host a private event within your organisation such as a healthy, morning or afternoon tea, you can register your event online at http://www.healthyweightweek.com.au/. Posters and other promotion materials can also be ordered via the website. Step 2: Motivation Provide each participant with a Challenge Checklist to help keep track of weekly achievements. They can put a tick against each Weekly Challenge when they have made a change to their current habits and maintained the change or built upon it each week. Some participants may need a reward system if peer support or simply ticking off the box each week is not enough motivation. See the ‘How to use a reward chart’ in the Appendix.

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Step 3: Increase your nutrition knowledge Check out the Australia’s Healthy Weight Week website www.healthyweightweek.com.au for accurate nutrition information to help you learn and talk to others about healthy eating during the weeks to come. You can also browse the useful websites. Encourage families and other carers to visit the websites.

Step 4: Run the program Each week display the challenge information in a common area and discuss that week’s challenge, the health benefits, tips on making changes and share the resource material with participants, families, friends and other carers. Step 6: Present certificates Print, sign and present certificates, perhaps at a celebration BBQ and congratulate participants for their hard work for making changes even if they did not lose weight. Their long term health will benefit from the changes they make.

Where to next?

At the end of the 10 Week Challenge encourage participants to go back and redo some challenges that they want to make more progress with on an ongoing basis.

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10 Weekly Challenges 1. Record a food diary

2. Eat breakfast every day 3. Choose low fat options Full cream Low fat

4. Do more exercise 5. Choose healthy drinks

6. Eat 2 fruit and 5 serves of vegetables everyday

7. Eat less treats 8. Eat smaller serves 9. Drink less alcohol 10. Ask for help from an Accredited Practising Dietitian This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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__________’s Challenge Checklist

Reward for getting __ tick(s) each week will be ____________________

This resource was created by The Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

Challenge Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Diary

Breakfast

Low fat options Full Cream Low Fat

Increase Exercise

Healthier drinks

2 fruit 5 vegetables

Eat less treats

Smaller serves

Drink less alcohol

Ask for help

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Week 1 Challenge: Do a food diary for 1 week

Write or take photos of your food and drink

Measure your food with cups and spoons

Ask for help

Think about what you could change

Write down the exercise you do

When you have kept a food diary put tick in your challenge checklist

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Completing a food and exercise diary

A food and activity diary can help to monitor food and drink consumed and physical activity levels and be used to track progress to assist with diet changes and health.

Instructions Make copies of the diary for each participant. Make entries at the time when the food or drink is consumed for accuracy. Write as much information about the food as you can e.g. type, brand, low fat. Write how much is eaten or drank. Using measuring cups and spoons, or weighing

food using kitchen scales is helpful to learn about portion sizes i.e. 1 cup of milk, 200g of chicken, 1 tablespoon of honey.

Describe the food and drinks. For example, Multigrain bread instead of bread or Corn

Flakes instead of cereal. Describe how the food was cooked or prepared e.g. fried, steamed, baked,

microwaved etc. Record activity levels and length of time exercising in minutes.

- Low level of exercise – slight increase in heart rate, breathing and sweating

For example, normal walking - Moderate level of exercise – increase in heart rate, breathing and sweating a bit

For example, brisk walk, a bike ride or any sort of active play - Vigorous level of exercise – great increase in heart rate, “huffing and puffing” and

sweating a lot. For example, running

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Food and exercise diary example

Name …………………………… Date …………………

Time Type of food Amount consumed

Exercise

Other comments

Breakfast + drink

7am Porridge made with low fat milk + 1 banana Tea, milk and 1 tsp sugar

1 cup 200ml

Snack + drink

10am Low fat yoghurt Water

200g 250ml

60 minutes swimming- low

Lunch + drink

12:30 Sandwich: multigrain bread, avocado spread, salad lettuce, tomato etc, low fat cheese Water

2 slices bread 1 slice 250ml

20 minute walk to shops and back - low

Snack + drink

3pm Apple Water

1 250ml

30 minutes sitting dance to music- moderate

Evening meal + drink

7pm Mashed potato Steamed peas, corn, carrot, steak - fried +lean Water

¾ cup 1.5 cups 120g 250ml

Supper/dessert + drink

7:30 Low fat milk

250ml

30 minute brisk walk + backpack - moderate

During the night

Other comments

________________________________________________________________________________________________

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Food and exercise diary example

Name …………………………… Date …………………

Time Type of food Amount consumed

Exercise

Other comments

Breakfast + drink

Snack + drink

Lunch + drink

Snack + drink

Evening meal + drink

Supper/dessert + drink

During the night

Other comments

________________________________________________________________________________________________

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Challenge 2: Eat breakfast everyday

Eating breakfast helps to be a healthy weight Eating breakfast can make you more awake so you can

think better

Eating breakfast can make you feel better

Breakfast gives you the vitamins and minerals to be healthy

Skipping breakfast can make you feel tired and cranky

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If you skip breakfast you might snack on

bad foods.

When you eat breakfast put a tick on your

challenge checklist.

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Ideas for breakfast

High fibre or whole grain cereal with low fat milk and fresh fruit

Smoothie made with low fat milk, fresh fruit and low fat yogurt

Fresh fruit and yogurt with 1 grainy toast slice with spread

1-2 poached or boiled eggs on grainy or brown toast with

a piece of fruit

Omelette with vegetables (onion, mushrooms, spinach, tomato, capsicum, broccoli) and juice with the pulp.

Banana and peanut butter or strawberries and ricotta on toast

2 slices brown toast with toppings. Try avocado and tomato, baked beans, cheese and tomato, ham and tomato, smoked salmon and spinach

This resource was created by the Department of Family and Community Services, Dietitians, Speech Pathologist and Therapy Assistants.

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Full cream Low fat

Challenge 3: Change to low fat options Eat low fat food to lose weight.

Swap 3 treats for low fat foods.

Full cream milk Low fat milk

Per 100 ml

Per serve

Energy 266KJ 532KJ

Protein 3.4g 6.8

Fat total 3.4g 6.8

- saturated 2.3g 4.6

Carbohydrate - sugars

4.8g 4.8g

9.6g 9.6g

Look for fat on the Nutrition Information Panel.

Choose the one with the lowest fat

Per 100 ml

Per serve

Energy 194kJ 388kJ

Protein 3.5g 7.0g

Fat total 1.4g 2.8g

- saturated 0.9g 1.8g

Carbohydrate - sugars

4.9g 4.9g

9.8g 9.8g

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When you have chosen 3 low fat options put a tick on your challenge checklist.

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Ideas to choose low fat

s

Swap a chocolate for a handful of berries

Swap Caesar salad for a garden salad with low fat dressing Swap fruit juice for 1 piece of fruit.

Swap fried eggs and bacon for poached eggs with T tomato mushrooms and spinach.

Swap chips for a boiled or microwaved baked potato.

Swap a schnitzel and chips for a grilled steak and salad.

+ Swap 4 slices of meat lovers pizza for

2 slices vegetarian pizza and a salad

or Swap a burger and chips with the lot

for a salad sandwich or wrap with lean meat.

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologist and Therapy Assistants.

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Week 4 Challenge: Do more exercise

Exercise will help you lose weight

Exercise will help you to be fit

Exercise makes you feel happy

Exercise will help you to sleep better

healthy 30 minutes everyday

For good health we need to do 30 minutes of moderate level exercise everyday.

Sweating breathing heart rate

Moderate level exercise will make you sweat a little, breathe more and make your heart beat faster.

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These are some types of moderate level exercise: Fast walking gardening swimming use weights dancing ride bike

60 minutes everyday

To lose weight, do more than 60 minutes of moderate level exercise

everyday

High level exercise will help you lose weight faster

Sweating breathing heart rate

High level exercise makes you sweat a lot, breathe even more and make your heat beat even faster

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These are some types of high level exercises: basketball football running use weights wheelchair race

2 hours

Try not to watch TV or play on your computer, tablet or phone more than 2 hours a day

go outside 15 minutes

Go outside for 15 minutes to get some sunshine on your skin for vitamin D

When you have done more exercise put a

tick on your challenge checklist

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Tips to do more exercise

Aim to do more than 10,000 steps a day. A pedometer will count your steps

Plan to exercise

Play a team sport

Go for a walk at lunchtime. It will give you more energy and help you concentrate

Stairs lift escalator

Use the stairs instead of the lift or escalators

Go dancing at the local club, restaurant or dance class. You can also do sitting dance

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Do chores at home such as cleaning, washing, gardening, shopping

Walk the dog

Swap Swap going to the movies for a game of Ten Pin Bowling or lawn bowls

Swap

Swap going to the café for a walk or game of tennis

Park further away or get off the bus a stop earlier to walk more

This resource was created by the Department of Family and Community Services, Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Exercise options for people with disability

A companion card is available for carers of people with disability to travel to venues and participate in activities without incurring the cost of a second ticket for their companion. For information on where they are accepted and how to apply visit http://www.companioncard.gov.au/ Some National Parks with paths and facilities that are wheelchair accessible can be found at: http://www.environment.nsw.gov.au/NationalParks/Wheelchair.aspx. Companion cards are also accepted at National Parks. How about participating in a walking or running event? A comprehensive list of running and walking events can be found at http://www.runningcalendar.com.au/ Different sports for people with disability can be found at: http://www.dsr.nsw.gov.au/gatewaytosport/disabilitysport.asp

TAD Disability Services make custom designed equipment and bikes: http://tadnsw.org.au/what-we-do/custom-equipment

D-Ability.org is a website that provides links to many creative lifestyle options and is a true source of inspiration to achieving your personal goals no matter what your ability is. http://www.d-ability.org/main.php

This resource was created by The Department of Family and Community Services, Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Simple and modified activities for people with disability

Activity How to play

Sitting Dance/

Wheelchair dance

Play songs participants like and follow the movements of the

leader. Start with simple movements like clapping, add toe

tapping, various arm movements and leg movements as able

etc. Encourage participants to take a turn leading or be creative

and move freely to the music. Encourage large sweeping

movements.

Freeze Play a catchy tune. Participants walk around the room. When

the music stops, the participants freezes and hold that position

until the leader releases them. No one is out of this game. Play

for fun. Continue the music and play more Freeze!

Simon Says Play music with catchy rhythmic tunes, start with very simple

everyday movements; walking, running, stretching, twisting,

bending, etc. First, just do the movements and have participants

follow; later on say, "Simon Says" and don't move at all... the

participants must listen to your directions. So if you say, "jump

up and down," everyone must jump up and down and so on.

Guided movement Play music. Guide the participants to the following movements:

Make yourself small like a seed and slowly stretch yourself as if

you were growing into a sunflower. - Grow leaves and stretch in

all directions. Imagine a leaf falling slowly to the ground. - Settle

down with a sigh.

Be silly and grin, then giggle, and finally laugh uncontrollably

Balloon volleyball Play volleyball with regular rules or with modifications to meet

the needs of the clients. (additional taps may be allowed by the

serving team to get the balloon over the net; any number of hits

may be allowed to get the balloon over the net; same player

may hit the ball several times in succession, etc.)

Table obstacle race

Seat the participants at a table, and give each one three dried

peas, a drinking straw and a cup of water. Each participant

must use the straw to blow the peas around obstacles and

eventually off the table, one by one.

Treasure hunt

Hide objects about the room, and try to make them as

inconspicuous as possible. Give your friends a list of the objects

and a pencil, then get them to hunt for the hidden treasure.

They should note down where they find each object. After 20

minutes, give the answers - one point for each correct answer.

Fruit golf

Lay out dishes and saucers of different sizes around 30-60cm

apart on a table within the reach of participants. Use a spoon to

toss berries or grapes into each "hole" or dish using as few

strokes as possible.

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Indoor bowling Use light weight and bigger balls as necessary. Cans or empty

plastic bottles can be used as pins. Take turns to try to knock all

the pins down.

Table beachball Sit around a table and bat the beach ball across the table. Try

not to let the ball hit the ground. For competition, teams are

composed of alternate seating of participants on a rectangular

table. Leave the ends open.... that's the goal. Ball going through

a goal is worth a point. With larger groups, add two or three

table length wise.

Walks On a walk, always mix fun, challenges, excitement and

movement. Play games as you go (follow the leader, don't step

on cracks, freeze every time the leader says "freeze"). Tell

stories. And sing!

Back to nature walks Listen! How many sounds can you hear? Can you tell what's

making the sound.

Feel! How does the pine needle feel? Feel the brick. Feel the

dirt. Does this leaf feel the same as that one?

Sniff! What do you smell? Where is the smell coming from?

Smell this flower.

Look! Take a magnifying glass with you. Look at leaves, pine

needles, flowers, bugs. Take along pictures of things to look for.

Sssh! Take a silent walk. Be as quiet as you can and you may

see some shy animals

Scavenger hunt Take a list of things to find in nature and see if participants can

find it

Kite flying With a good kite and a good wind, kite flying can be exciting

and enjoyable for the participants and those just viewing.

Frisbee golf Play a 9 hole or an 18 hole course indoors or outdoors. Targets

can be simple to difficult depending on ability of participants.

Participants can choose the targets or the leader can pre-set a

course. Start the game by having each participant tossing a

Frisbee at a target. Count the number of times each player

tosses the Frisbee to hit the target. Lowest count wins that

‘hole’. Play as a team, play individually. Set up a tournament.

Play for fun.

This list is from http://www.recreationtherapy.com/tx/actindex.htm which has many other physical activity ideas to choose from and try.

Created by Gail Tomsic, Clinical Nurse Consultant, Disability Health Team, The Children’s Hospital at Westmead and Carin Clegg, Dietitian, the Department of Family and Community Services July 2014

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Week 5 Challenge: Drink healthy

Water keeps you healthy

Choose tap water to drink

Water is cheap

Water cleans your mouth after eating to keep your teeth healthy

Water contains fluoride for strong teeth and bones

When you have tried to drink healthy put a tick on your challenge checklist

This resource was created by The Department of Family and Community Services, Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Tips to drink healthy

Breakfast Morning snack Lunch Afternoon snack Dinner

Have a drink of water at each meal and snack Use a large glass for water Use a small glass for juice, soft drinks, cordial and alcohol

Have a glass, reusable bottle or jug of water near you all the time Full cream Low fat

Choose low fat milk

Choose diet soft drinks or cordials

Put less and less cordial in the glass with more water

Try cold water, add ice, a slice of lemon, lime or mint This resource was created by The Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Week 6 Challenge: Eat 2 fruit and 5 serves of vegetables everyday

Fruit and vegetables have vitamins and minerals for good health.

The fibre helps with easy, regular bowel motions

or Add one more serve of fruit or vegetables

A serve of fruit fits your hand

A serve of vegetables is: 1 cup of salad or

½ cup of cooked vegetables

1 cup ½ cup

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Build up to 2 pieces of fruit and 5 serves of vegetables everyday.

Try not to have more than 2 serves of fruit if you want to lose weight

Learn to like fruit and vegetables:

Learn how it smells, feels and tastes

Touch fruit and vegetables when helping with the shopping and cooking

Grow fruit and vegetables at home or at a community garden

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I t takes more than 10 tastes for your brain and tastebuds to learn to like it

Keep trying new foods

When you have tried eating 2 fruit and 5 serves of vegetables put a tick on your challenge checklist.

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Community gardens near you

Getting involved in a community garden can have many benefits:

- Increase social interaction, meeting new people and feeling part of a something.

- Learn about how your food is grown and how to grow fruit, vegetable and herbs.

- Learn about and try some new fruit and vegetable varieties.

- Get some exercise and sunlight for vitamin D.

- Relax in peaceful surroundings. - Learn about sustainability.

- Successful gardening can give pride and happiness

Raised garden beds make it easier for people in wheelchairs to participate. Some gardens also have an area where sections are paid for by community members who do not have a garden where they live so they can grow their own produce. Check out a community garden in your area: http://communitygarden.org.au

This resource was created by the Department of Family and Community Services, Dietitian using images from Boardmaker Plus Version 6.1.4

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Week 7 Challenge: Eat less treats

Treats are chocolate, crisps, cakes, biscuits, fried foods, chips, donuts, ice-cream

Treats can make you become overweight

Eating less treats can help you lose weight

Too many sweet foods can cause tooth decay

When you have eaten less treats, put a tick on your Challenge Checklist

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Ideas to eat less treats

Have treats only when it is a special occasion e.g. birthday party, special celebration

Choose smaller serve sizes

Avoid having treat foods in the house

Choose healthy foods like fruit or low fat yoghurt instead

Take a plate of healthy food to the party

Give gifts of tea and coffee or a fruit basket

This resource was created by the Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Healthy fundraising ideas

Fruit basket raffle

Dances

Bingo

Fun runs or walks

Musical, performance or talent contest

Second hand book/CD sale

Car wash

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Healthy fundraising ideas

Food related Raffle off or auction, tea and coffee gift baskets Raffle off or auction, fruit and vegetables boxes Cookbook/recipe book – collect recipes Fruit and vegetable drive For Example apple drive Physical activity Fun runs or walks Discos or themed dances eg latin, country music Sporting games. invite a local team hero to blow the starting whistle Jump Rope for Heart A-thons. For Example. bike-a-thon, wheel-a-thon, splash-a-thon , skip-a-thon, skill-a-thon, walk-a-thon, dance-a-thon Car wash Sunscreen drive Events Talent contests Trivia Nights Fundraising Dinner Multicultural festival Markets: Trash & Treasure

Second hand books or CDs home grown vegetables

Fashion parade eg- Easter Hat, Melbourne Cup Antique and vintage auctions Guessing competition Leisure, culture and arts Personalised calendars, diaries, greeting cards, water bottles, placemats and coasters, plates, mugs, T-shirts, aprons, tea towels, magnets Signature engraving of bricks or pavers Art and craft shows with home-made jewellery, candles or other decorative items Sell locally grown vegetables Sell seasonal flowers, bulbs, seeds or potted plants Themed dress down days eg floral shirt Friday Gift wrapping Singing telegrams

This resource was created by the Department of Family and Community Services Dietitian and Therapy Assistant.

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Week 8 Challenge: Eat smaller serves Have smaller serving sizes at every meal and snack

Breakfast

Lunch

Dinner

Morning snack

Afternoon snack

Measure your food with metric cups and spoons

Use smaller plates and bowls

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Choose the entreé size Main Entrée

Just have 1 course You can leave food on your plate

Ask for the smaller size

Share dessert

When you have had smaller portions put a tick on your challenge checklist.

This resource was created by the Department of Family and Community Services Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Portion plate guide

Size of serve compared to the person’s hand Protein

- Meat, chicken, fish, legumes (lentils, kidney beans etc), egg, nuts - size of palm of hand, about 80-120g

Starchy foods - potato, sweet potato, bread, cereals, rice, pasta - a bit less than fist size

Non- starchy vegetables - ½ plate of salad or vegetables

Snack serve Fruit The size that comfortably fits in the hand Dairy

- 250ml milk - 200g low fat yoghurt - 150g pot low fat custard

This resource was created by the Department of Family and Community Services Dietitians using the portion plate image courtesy of Meat and Livestock Australia.

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Week 9 Challenge: Drink less alcohol

Alcohol can make you become overweight If you drink alcohol:

Su Mon Tue Wed Thu Fri Sat

x x Have at least 2 days with no alcohol each week Have no more than:

2 standard drinks per day for women 2 standard drinks per day for men

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Tips to drink less alcohol

Use a smaller glass Light beer

Choose ‘light’ beer instead of full strength beer

Have water after each alcoholic drink

Choose diet drinks as a mixer

+ + + Try a wine spritzer: add soda water and fruit to a small glass of wine

When you have drunk less alcohol put a tick on your challenge checklist.

This resource was created by the Department of Family and Community Services Dietitians, Speech Pathologists and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Standard drinks foldable wallet card

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Week 10 Challenge: Ask for the right help Keep on going!

Keep a food diary

see change

See what you have changed

see

Be happy for making a change

okay

It is OK if you have not lost weight

change

To lose weight keep making changes

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There are people who can help you to lose weight and eat better. They are called a dietitian, a psychologist and an exercise physiologist or personal trainer.

Ask for help to find a dietitian, psychologist or exercise physiologist

A dietitian can help you eat better

Your doctor can give you the number of a dietitian and a letter to give them

Ask your doctor if you can have something called a ‘Chronic Disease Management (CDM) Plan’.

To find an APD go to the webiste www.daa.asn.au

APD stands for: Accredited Practising Dietitian (APD).

You need to ask the dietitian if they are an APD

A person called a ‘psychologist’ can help you if you find making changes difficult

Your doctor can give you the number of a psychologist and a letter to give them

Ask your doctor if you can have something called a ‘Chronic Disease Management (CDM) Plan’.

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To find a psychologist go to the website www.psychology.org.au.

A person called a ‘personal trainer’ or ’exercise physiologist’ can help you do more exercise to lose weight.

To find a personal trainer or exercise physiologist go to the website www.aaess.com.au

When you look for help put a tick on your challenge checklist.

CONGRATULATIONS on doing the 10 Week Challenge!

This resource was created by the Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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WELL DONE!

__________________________________

has done the

AUSTRALIA’S HEALTHY WEIGHT WEEK 10 WEEK CHALLENGE

Keep up the GREAT WORK to eat healthy and exercise!

YOU CAN DO IT!

__________ Date _______________ Signature

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Useful websites

Australia’s Healthy Weight Week

www.healthyweightweek.com.au

Dietitian’s Association of Australia Find an Accredited Practising Dietitian and get some nutrition information, tips and recipes to help you eat well. www.daa.asn.au Australian Guide to Healthy Eating www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating Healthy Kids Healthy eating and exercise tips for kids www.healthykids.nsw.gov.au Australian Indigenous HealthInfoNet www.healthinfonet.ecu.edu.au/key-resources/programs-projects Love Food Hate Waste Information to waste less food, save money and the environment. Also includes good information about food storage, safety and hygiene. www.lovefoodhatewaste.nsw.gov.au Go for 2 and 5 Tips and recipes to inspire you to increase fruit and vegetable intake www.gofor2and5.com.au Fruit and vegetable seasonality information www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/InSeasonView/InSeason?OpenDocument

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Alcohol consumption Australian Alcohol guidelines, standard drink cards and information about the health effects, statistics, laws and support services available. Brochures are also available in various languages. www.alcohol.gov.au www.drinkwise.org.au www.whentosaywhen.com.au Gateway to sport website Links to sport for all including people with a disability www.dsr.nsw.gov.au/gatewaytosport NSW National Parks Find walks that also have wheelchair-friendly facilities. www.environment.nsw.gov.au/nationalparks/default.aspx Exercise and Sports Science Australia Find an Accredited Exercise Physiologist www.essa.org.au Heart Foundation Walking Find a walking group. www.heartfoundation.org.au/active-living/walking/Pages/welcome.aspx Australian Psychological Society Find a Psychologist and learn about psychology topics. www.psychology.org.au

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How to use a reward chart for motivation

A reward system can be used to help people achieve their personal goals. It uses positive reinforcement to make lifestyle changes. Always start small and slowly build upon the changes over time. Focus on only 1 small goal or new activity at a time. It may be that just getting the star, tick, smiley face etc on the chart or a pat on the back, a ‘high five’ or praise will be enough for the person to be motivated enough to do the new activity again. However often a bigger reward is needed so something positive will come out of the new activity and it is a positive experience making the person want to do the activity again to get another reward or positive experience. The best reward is something the person likes or wants eg play a game, arrange to do an activity, story etc. The reward must match the effort the person puts in so they are motivated. If there is not enough motivation the new activity will not be done and the reward or the effort needs to be changed. For example, plan to do the new activity less times per week or use a bigger reward. Rewards work best if they are not food related and it would be even better if they are physical activities. Depending on the person’s understanding the reward may be offered immediately after doing the activity or at the end of the week or when getting a certain number of stars. This needs to be discussed with the person and carer together and the new activity and reward agreed upon. It is important that the reward is linked only to the goal or new activity or it will not work to change that particular behaviour. Do not take a reward away for a reason that is not related to the goal or activity. This will confuse the person and they will not associate the reward with the new activity and lose interest. Often having a buddy who has a reward system also can help share the experience and this may even turn into a competition, further increasing motivation to do the new activity. When the person is getting rewarded regularly and depending on their confidence and ability and your negotiation, you can progress the changes. For example, increase the frequency the activity is done over the week, give the reward less often. Eventually you can introduce or move onto a second goal or new activity. Examples of goals/new activities:

- Have something for breakfast twice a week (1 star awarded each day). When good at this, increase to 3, 4 and 5 times a week.

- Go for a 10 minute walk once a week (1 star awarded) When good at this, increase to 20 mins or 2 x 10 minute sessions a day etc

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Ideas for reinforcing or rewards Natural rewards Praise: good job, well done, great work, High five or pat on the back Smiles Activities at home Listening to music Dancing, Singing Playing musical instruments Cooking together Crafts, knitting Drawing / Painting / colouring Sculpting/play dough Building- Lego, blocks Photography Collecting items- coins, cards, postcards, magazine pictures Look at/read special book eg comics Jig saw puzzles or board games Do an errand/ house chores Building- models, Meccano, Lego, blocks Gardening- planting seeds, seedlings, watering, harvest Playing board games, cards- snap, memory Watching TV/movie computer games – no more than 2 hours a day Sport Swimming Golf Soccer or football Basket ball Tennis Ball games or Frisbee Bowling Dancing Places to go Park or Beach – play a game, fly a kite, picnic Watch a sport/concert Amusement park Library Shops Shopping or personal care New clothes Makeup/ Paint nails Hair cut Massage Money

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Sample healthy eating plan

Meal Food Examples

Breakfast Unsweetened breakfast cereal + skim milk with fresh fruit for natural sweetness OR 1-2 slices of toast with baked beans and /or tomato, 1 egg, tuna/salmon, mushrooms, spinach,- enough to fit on the toast Drink: water or low calorie drink - 250ml

- 2 wheat biscuits, 3/4 cup porridge, low fat muesli, mixed cereal flakes. - 2 slices of toast + 1 egg + mushrooms and spinach - 1 slices of toast + baked beans + mushrooms

Morning snack

Dairy serve or fruit serve or both Drink: water, low calorie drink - 250ml

1 dairy serve = 200g tub of diet yoghurt or 250ml skim milk 1 fruit serve = what fits in the hand eg 1 apple/banana/loose grapes Or fruit with yoghurt/smoothie

Lunch Balanced meal: - 1 sandwich- (2 slices)brown bread or 1 cup rice/pasta/potato - 100g meat/ chicken/fish/legumes/egg - plenty of colourful non starchy vegetables/salad (1/2 plate) Drink: water, low calorie drink - 250ml

- Boiled egg/ham//salmon + salad sandwich

Wrap -1 small pita bread wraps with meat/egg and salad Soup- ensure balanced meal Eg Tomato soup with 2 slices bread and can of fish Minestrone soup (if no meat or lentils add can of fish, cheese, eggs, meat or baked beans on side

Afternoon snack

Same options as morning snack

Dinner Balanced meal: 2 slices of brown bread or 1 cup cereal: rice/pasta/potato 100g meat/ chicken/fish/legumes/egg plenty of colourful non starchy vegetables (1/2 plate) Drink: water, caffeine free, low calorie drink - 250ml

- BBQ meat + potatoes + salad - Chicken stir-fry with vegetable and rice - Spaghetti bolognaise + salad

Supper Drink: water, low calorie drink - 250ml No food This resource was created by the Department of Family and Community Services Dietitians.