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Healthy Bowl

Evidence-based Guidelines

This page provides information and tips from trusted external sources for healthy adults. The guidance provides generic information. As part of your training plan with Active-PT you will receive personal evidence-based tips for exercise and nutrition to help you achieve your goals. 

Dumbbells
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The Eatwell Guide

Evidence based Nutrition Guidance

  • Fruit & Veg - Consume at least x 5 portions a day;

  • Potatoes, Bread, rice, pasta, & other starchy carbohydrates - Majority of meals should be consumed from this food group; ​

  • Beans, pulses, fish, eggs, meat & other proteins - consume x 2 portions of fish one of which should be oily​;

  • Dairy & Alternatives - Choose lower fat/lower sugar options;

  • Oils & Spreads - consume unsaturated oils in small amounts.

Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland

Gym Equipments

Frequency Intensity Time Type

Physical Activity Guidelines (Adults aged 19-64)​

  • Adults should do some type of physical activity daily​

  • Exercising once/twice a week can  reduce the risk of heart disease or stroke​

  • Do at least x 150 minutes of moderate intensity activity a week or x 75 minutes of vigorous intensity activity a week

  • Do strengthening activities that work all major muscle groups at least twice a week 

Source: NHS (www.nhs.uk)

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Source: Haff and Triplett, 2016, ACSM, 2017. Study Active

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