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One of my earliest childhood memories is the one where I wake up from sleep on my step uncle’s lap to find his finger inside of me. Everyone knows that being healthy comes down to two “fundamentals”: eating right and exercising.
At least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (a good rule of thumb is 30 minutes a day, five times a week). 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening exercises on two or more days a week. 75 minutes of vigorous-intensity aerobic activity per week and muscle-strengthening exercises on two or more days a week. 150 minutes of moderate-intensity exercise per week (either 30-60 minutes of moderate-intensity exercise five days per week or 20-60 minutes of vigorous-intensity exercise three days per week).
Eating a healthy, balanced diet full of fresh food is essential to maintaining good physical health and mental wellbeing.
Everybody should be aiming to eat 5 pieces of fruit and veg to provide your body with all the nutrients and vitamins it needs to function well. Wholegrain and wholemeal varieties are healthier versions than the white versions, for example rice and bread. Meat is an excellent source of protein, which is really important for the body but you should aim to eat lean cuts of meat and skinless poultry to lower the fat content.

Milk and cheese are high in calcium and protein content but there are many varieties that are high in fat content.
Fat and sugar are great energy sources for the body to function properly, but we must eat the right type of fats and sugars to stay healthy.
Sugar consumption in the UK is very high so we need to be careful as to how much sugar we actually eat as it can cause certain diseases, such as diabetes.
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An attractive happy African American, smiling family of mother, father, two daughters eating salad and healthy food at a dining table. Get our articles, success stories, and new product offers and discounts to encourage you to go on ward and upward in your TurboCharged Life! In this tutorial, you’ll get my best ideas for helping you figure out how best to integrate fitness into your daily life.
Your diet should contain a wide variety of food from the 5 main food groups as shown in the picture below. There is a lot of information available about how we can add 5 pieces of fruit and veg into our diets easily, including handy tips and actually what counts as one of your 5 a day, this information can be found here.
Foods that contain a lot of fibre include wholegrain and wholemeal products, cereal, beans, lentils, peas and vegetables.

Try and eat low fat yoghurts or cheese where possible and use skimmed or semi-skimmed milk as an alternative to full fat milk for a much healthier option. There are two main types of fats, saturated and unsaturated, saturated is the unhealthier fat which if eaten too often will begin to clog up the arteries which can have serious health consequences.
After reading all the articles in this tutorial, you’ll understand how to get in shape and stay that way.My philosophy about exercise is simple. Natural sugar is something that occurs in food naturally and is the healthiest sugar, foods high in this type of sugar are fruit and milk.
Fish is also a great source of protein, especially oily fish and we should aim to eat 2 portions of fish a week, with one of these being oily fish. Artificial sugar is found in fizzy drinks, cakes, biscuits and chocolate, this is the unhealthy sugar as it is not naturally occuring. We would love to see and hear how you're doing and maybe even share your story to help encourage other TurboChargers! We should limit our chocolate and confectionary intake, especially if it is high in artificial sugars and save as treats not as snacks, especially for children.

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