Tower Hamlets Healthy Holidays - Ideas, information and inspiration for staying active and eating well this Easter holiday
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Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well this Easter holiday
INTRODUCTION Contents Welcome 3 Recipes 15 Why is it important to eat a healthy Get active, get creative 21 balanced diet? 4 Get active with your name 22 What does a healthy balanced diet What is moderate intensity activity? 23 look like? 5 Managing emotions 24 Me size portions 6 Inspiring ideas and creative fun 25 Can you plan a healthy lunch or dinner? 7 Make your own Easter egg planter 26 Design your own packed lunch 8 Healthy eating tips 27 Healthy Hydration Quiz 10 Healthy eating on a budget 28 Sugar 11 Healthy Start Scheme 29 Happy teeth 12 Welfare and advice support services 30 Drink Smart 13 Help with food 31 Make your own flavoured water 14 2 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well
INTRODUCTION
Welcome
This booklet is your fun, family friendly guide to
keeping healthy during Easter. Read on to find out all
@thlocaloffer localoffertowerhamlets.co.uk
you need to know about keeping active. The booklet
has lots of fun examples of activities to do as a family
with easy recipes, craft and ways to keep fit at home. What's going on in your local
area?
Activities this Easter If you are looking for things to do to keep the family
Throughout the Easter holidays there are lots of entertained this Easter break take a look at the Local
online activities for families and young people Offer website where there are lots of fun things to
organised by the council and voluntary organisations, keep everyone busy.
including sports, music, reading, baking, creative www.localoffertowerhamlets.co.uk
activities and much more. Tower Hamlets has many
local parks with equipment and resources for all ages,
Have a day out and explore the borough's parks with
your family.
Visit www.localoffertowerhamlets.co.uk for more
information.
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 3
Mg
B6
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HEALTHY EATING Ca Fe
Why is it important to eat a healthy balanced diet?
C
Mg C M
B6 Mg
Zn Zn
B6
Ca Fe Ca Fe
To help us To give us energy To help our To give our brains
grow to be active muscles energy to
Mg help us learn
C
B6
Zn
Ca Fe
C
Mg
B6
Zn
Ca Fe
To give us the right To stop us getting To help our To help us
nutrients, vitamins, diseases as we bones maintain a healthy
minerals that our get older weight
bodies need.
4 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well
HEALTHY EATING
What does a healthy balanced diet look like?
z Eat at least five
portions of fruit and
vegetables every day
z Base meals on higher
fibre starchy foods like
potatoes, bread, rice or
pasta
z Have some dairy or
dairy alternatives (such
as soya drinks)
z Eat some protein such
as beans, pulses, fish,
eggs, meat
z Choose unsaturated
oils and spreads, and
eat them in small
amounts
z Drink plenty of water
z Try not to have foods
and drinks that are high
in fat, salt and sugar
too often
www.nhs.uk/live-well/eat-well/the-eatwell-guide
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 5
HEALTHY EATING Can you plan a healthy lunch or dinner? Try and include items from the different food groups. You can draw the food items or find pictures from magazines and old food packaging and stick them on to the plate. 6 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well
HEALTHY EATING
Me size portions
We all need different
amounts of food Protein Vegetables
depending on our age, A portion of A portion of
size and activity level. The protein like vegetables
amount of food we have chicken or fish should be the
is called portion size. It’s should be the size of both your
not healthy to eat portions size of the palm hands together.
that are too big or too of your hand.
small for our bodies.
Using your hand can be
a great guide to portion
size. Compare your hand
to someone else you Carbohydrates
live with… an adult’s hand A portion of
might be bigger and carbohydrates
someone younger’s might like rice or pasta
be smaller. This means should be the
they should have different size of your
size portions than you. upturned curled
hand
www.nhs.uk/live-well/eat-well/5-a-day-portion-sizes/
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 7HEALTHY EATING
Design your own packed lunch
Cut out the food and stick into the lunchbox to create your own packed lunch. Make sure you select items
from the different food groups.
VEGETABLES
CARBOHYDRATES
PROTEIN
FRUIT
DAIRY
8 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellHEALTHY EATING
Is your lunch balanced? Have you included
some items from all the food groups?
DRINKS
Water or milk are the
healthiest drinks to
have with your lunch.
Fizzy drinks and shop
bought flavoured water
can contain a lot of
sugar! Find out how to
make your own healthy
flavoured water on
page 14.
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 9HEALTHY EATING
Healthy Hydration Quiz (answers on page 19)
Did you know staying hydrated helps keep our bodies and minds healthy?
1. How much 3. Put a tick next to the drinks should we enjoy every day:
of our bodies
are made
of water?
25%
70%
95%
Sports drink Water Cola
2. How
many
glasses of
fluid should
we try to
drink each
day?
ANSWER: Milkshake Milk Tea
www.nhs.uk/live-well/eat-well/water-drinks-nutrition/
10 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellHEALTHY EATING
Sugar
Did you know children are having more than DOUBLE the amount
of sugar they should have? Most of the sugar kids eat comes from: Did you know there are
different types sugar?
Added sugar
Sugar that has been added to food
and drink to sweeten it.
Milk and plain yoghurts
You don't need to worry about the
Fizzy drinks, Buns, cakes, Breakfast cereals, Sweets, chocolate, sugar in plain milk and yoghurts as
juice drinks pastries, biscuits yoghurt ice cream
this isn't added sugar.
Fruit and veg
The maximum amount of sugar we should have each day is: You don't need to worry about
Circle your age
the sugar in whole fruits and veg
because this isn't added sugar.
Juice and smoothies
Fruit and vegetable juice and
smoothies are sugary. Limit the
amount to no more than 150ml a
5 cubes (19 grams) 6 cubes (24 grams) 7 cubes (30 grams)
day.
4-6 years 7-10 years 11+ years
www.nhs.uk/change4life/food-facts/sugar
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 11HEALTHY EATING Happy teeth Did you know that eating a lot of sugar can leave our teeth in an unhealthy condition? If we limit our sugar intake and make healthier choices, we can keep our teeth strong and happy. Think about the foods you like to eat. Can you draw them on the correct tooth? Don’t forget to include drinks! 12 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well
DIET
HEALTHY EATING
Drink Smart (answers on page 15)
Draw lines between the drinks and their sugar content. Tips
z Enjoy higher sugar drinks as
an occasional treat and swap
A. B. C.
9 12 soft drinks, juice drinks and
cubes cubes flavoured milks for water,
lower-fat milks and diet,
sugar-free,
DIET or no-added sugar
DIET
drinks.
7.5 13
DIET E.
D.
13 z Sugar free or diet drinks
cubes cubes cubes contain
DIET sweeteners, they don’t
DIET
have any sugar, fat or calories
in but they might make us
have a sweet tooth, they are
a good swap for full sugar
F.
0 G.
17.5 H. DIET
options but we should still try
cubes cubes not to have DIET
them too much
z Always make sure you brush
your teeth twice a day and
A. Milkshake (471ml) B. Blackcurrent
rinse with water after you eat
12.5 I.
DIET
0 drink C. Cola D. Energy drink (500ml)
E. Glass of water F. Fruit flavoured water something sweet
cubes (750ml) G. Bottle fizzy sports drink
cubes +sweeteners (500ml) H. Bottle smoothie (250ml)
I. Diet Cola (500ml)
www.nhs.uk/change4life/food-facts/sugar
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 13HEALTHY EATING Make your own flavoured water It's easy to make your own flavoured water – just chop up some fruit or even vegetables and let them infuse in a jug of water. Draw some pictures of fruit and vegetables in the jug to create your own flavoured water. 14 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well
RECIPE
Cooking with your children
Cooking with children develops healthy z Supervise children using knives;
eating habits and encourages them to when using a knife always
try new things: Here are a few rules to cut away from yourself or
keep children safe in the kitchen. downwards on a chopping
board
z Always wash hands before and after z Always turn pan handles
handling food and wear an apron away from the front of the
z Keep preparation surfaces clean oven
z Wash fruit and vegetables before use z Do not run around when
z Prepare raw meat on a separate cooking
board and wash hands after touching z Wipe up spills straight away
If you would like to watch a 'How to' video demonstration to cook the recipes in this booklet go to
www.towerhamlets.gov.uk/healthyholidays
About TATI
All the recipes in this booklet have been designed by TATI members and their children. TATI is an initiative of
the OITIJ-JO Collective. TATI is a skills-based social enterprise project, located in east London that seeks to
capacitate British Bangladeshi and other BAME women to become competent, confident, and skilled in food
preparation, customer service, menu development for the hospitality sector. The women who participate in
the project are known as TATI Members.
Healthy Hydration Quiz Answers (page 10) (1) 70% (2) 6-8 (3) Milk, Water
Drink Smart Answers (page 13) (A) 13 (B) 7.5 (C) 17.5 (D) 12.5 (E) 0 (F) 13 (G) 12 (H) 9 (I) 0 +sweeteners
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 15RECIPE
Baked potato with beans, salad and coleslaw
Equipment Method
Fork, baking tray, knife, 1. Preheat the oven to: 220C/ 400F/ Gas 6
chopping board, grater, 2. Wash the potatoes well, dry them and prick
measuring cup, 1 several times with a fork.
tablespoon 3. Sprinkle some olive oil on top and scatter over
some salt (optional)
Ingredients 4. Place on a baking tray or directly on the shelf in the
oven and bake for 45-75 minutes depending on
1 baking potato size of the potato.
1 tin of beans and/or 5. When cooked the potato will be golden-brown,
By kidney beans crisp on the outside and soft on the inside.
TATI Member Sana S Cabbage (optional) 6. Cut it in the middle and add butter and salt to taste
Carrots (optional)
Serves 7. The split potato fluff it up with the back of a fork
Mayonnaise (optional)
1 until nice and soft.
Salt and pepper
8. Take the baked beans or kidney beans out of the
Time Tips tin or as much as you need for one potato. Put the
Prep: 10 minutes contents in a small pan and heat it up gently.
You can have salad
Cooking: 45-75 minutes instead of coleslaw 9. Pour the beans on top of the baked potato.
depending on size of 10. In a bowl shred a cup of cabbage and a cup
potato of carrots, mix in 3 tablespoons of mayonnaise
(optional) and a pinch of salt and pepper.
11. Add coleslaw next to the baked potato.
16 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellRECIPE
Wholemeal pitta pocket pizza (double layer)
Ingredients Method
1 wholemeal pittas 1. In a small bowl, mix the tomato puree with a little
1.5 tsp tomato puree olive oil, pinch of salt, sugar, black pepper and
paprika. Add a drop of water to loosen the paste
½ red peppers
slightly.
1 red onion
2. Cut the onions, peppers, mushroom into thin
3 tbsp sweetcorn slices. In a separate bowl, toss the peppers, onions,
6-8 button mushrooms* mushrooms and sweetcorn with a pinch of salt,
Sugar – pinch black pepper and paprika and a tablespoon of
2 tbsp olive oil olive oil.
By 3. Cut the pitta in half and open the pockets.
Paprika – pinch*
TATI Member Rukia B 4. Brush or drizzle a little olive oil inside the pocket
Parmesan shaving – to
and throw in a few slices of onions, sweetcorn and
Serves taste*
some parmesan shavings.
Salt and pepper 5. On top of the pitta, spread the tomato puree thinly.
4
Drop of water Then arrange the mixed vegetables on top, drizzle
Time a little olive oil and add parmesan shavings. Place
Prep: 15 minutes *Optional ingredient– under a hot grill for 10-15 minutes.
Cooking: 10 minutes can be purchased with 6. Take it out after 7 minutes or less to see how it
voucher is cooking. If not fully cooked, put it back in for a
Equipment further few minutes. Always keeping an eye on it
so that it does not burn.
Chopping board, knife, 7. Take it out and let it rest for a few minutes until
bowls, grill/baking tray ready to eat.
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 17RECIPE
Tortilla wraps with mixed vegetables
Ingredients Method
4 tortilla wraps 1. Wash and cut the aubergine, peppers and onions
1 red peppers into small cubes. Peel and cut the carrots into thin
slices.
1 aubergine
2. Place everything in an ovenproof dish, sprinkle
2 small carrots
with herbs, salt, black pepper, paprika powder and
2 red onions olive oil. Mix well and place in hot oven at 240 c /
¼ tsp salt gas mark 9 for 50-60 minutes.
¼ tsp black pepper 3. Three quarter of the way, stir the mixture, check
3 tbsp olive oil or seasoning and drizzle with a little more olive oil
By then turn up the heat.
vegetable oil*
TATI Member Rukia B 4. Heat a flat frying/griddle pan on the stove, warm
½ tsp hot paprika powder
the tortilla wraps with a sprinkle of water or warm
Serves ¼ tsp mix dried herbs or
them up in a microwave for 30 seconds.
a few sprigs of rosemary*
4 5. Place approximately 2 tbsp cooked vegetable
*Optional ingredient– mixture in the middle of the tortilla and wrap the
Time can be purchased with edges to form an envelope and roll to make a
Prep: 10 minutes cylinder shape.
voucher
Cooking: 40-60 minutes 6. Put it on a plate to serve and ready to eat.
TIPS
Equipment Why not add your favour
Oven proof dish, frying topping instead of these?
pan, chopping board, Mushrooms and paprika
knife are an option.
18 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellRECIPE
Stir fry vegetables with rice
Equipment Method
Chopping board, knife, 1. In a small bowl wash the vegetables and cut them
frying pan/wok or a pan to the same size
which has some depth 2. Put the oil in the frying pan or wok and heat it up.
3. Put all vegetables in the pan along with the spices
and stir until cooked. Vegetables should remain
Ingredients
slightly hard as will be cooked again.
1 microwavable rice 4. Take rice packet and follow instructions on packet
pouch to cook it.
½ green pepper 5. Mix all the vegetables and rice together in the pan,
By
½ red onion heating it through thoroughly stirring it all the time.
TATI Member Rohema B 1 spring onion 6. Take off heat and serve in dish. Ready to eat.
1 piece of garlic
Serves
1 tbsp sweetcorn TIPS
2 comfortably; up to 4
½ carrot Rice can be replaced with pasta or noodles. You can
once vegetables are
added – dependent on ½ tsp salt add other vegetables, chicken or beef strips or prawns
portions served ½ tsp soya sauce* to taste. You can also add chillies or other spices or
½ tsp turmeric herbs to taste.
Time ½ coriander powder
Prep: 15 minutes 1 tbsp vegetable oil
Cooking: 20 minutes
*Can be purchased with
voucher
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 19RECIPE
Courgette ravioli with sweet potato chips
Equipment Method
Chopping board, slicer/ Courgette ravioli
knife, frying pan, oven 1. Cut the courgettes in long strips, add the
dish parmesan cheese in the middle and fold them to
make small square parcels and leave to the side.
Ingredients 2. Add 1 tbsp of oil, the tinned tomatos and a pinch
2-3 courgettes salt and pepper to a pan. Let it cook until it
becomes thick.
1 tin tomatoes
3. Preheat oven to 170 F.
1 packet parmesan
By 4. Pour the tomato sauce into an oven dish and place
shavings*
TATI Member Sana S the courgette parcels on top of the sauce, sprinkle
1 sweet Potato (optional – with parmesan and bake for 15 minutes.
can have salad of choice
Serves Sweet potato chips
instead)
2 comfortably; up to 4
1 tbsp olive oil* 1. Preheat oven to 180 F.
once vegetables are
Salt and pepper 2. Cut the sweet potato into slices for chips and place
added – dependent on
on an oven dish. Sprinkle with salt, pepper and
portions served olive oil and bake for 20 minutes.
*Optional ingredient–
can be purchased with 3. Take out of oven and serve with courgette ravioli.
Time
Prep: 20 minutes voucher
Cooking: 15 minutes
(ravioli) and 20 minutes
(chips)
20 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellGET CREATIVE
Get active, get creative
Keeping active is an important part of a healthy living. Staying active helps reduce the risk of conditions
such as heart disease, diabetes, and stroke and improves mental health and cognitive ability.
Get creative with your cardboard box
Look at the box carefully and
think about what you could
make – a robot, an aquarium,
a rocket – anything you like.
To get even more creative,
why not paint or collage
your box too.
Or make a throwing game by
cutting different sized holes
in the box. Allocate points for
different sized holes. Then
throw a scrunched up piece
of paper trying to get it into
one of the holes. You score
more points for getting it into
one of the smaller holes.
www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/
?tabname =how-much-exercise
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 21KEEP ACTIVE
Get active
Exercise for a minimum of 60 minutes per day and reduce the time sitting down and being inactive. Try
exercising with your family and set each other goals and challenges.
Get active with your name!
Spell out your name and complete the activity listed for each letter.
Jump up and sit Hop like a frog Pick up a ball without Roll a ball using only
down 10 times 8 times using your hands your head
Spin around in a Balance on your left Walk backwards 50 Flap your arms like a
circle 5 times foot for the count of steps and skip back bird 25 times
10
Hop on one foot 5 Walk sideways 20 Pretend to ride a
times Balance on your right steps and hop back horse for a count of
foot for a count of 10 15
Run to the nearest Crawl like a crab for a
door and back March like a toy count of 10 Try and touch the
soldier for the count clouds for a count of
Walk like a bear for of 12 Walk like a bear for a 15
the count of 5 count of 5
Pretend to jump rope Walk on your knees
Do 3 cartwheels for a count of 20 Bend down and for a count of 10
touch your toes 20
Pretend to swim times Walk on your tip toes
Do 10 jumping around the room 3 for a count of 10
jacks times Pretend to pedal a
bike with your hands
22 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellKEEP ACTIVE
What is moderate intensity activity?
Moderate intensity activity raises the heart and will z Yoga and Mindfulness for the whole family: From
make you breathe faster and make your body feel complete beginner to advance Yoga with Cosmic
warmer. Below are ideas and links to help you keep Kids on YouTube will get you and keep you active
active and keep healthy. daily.
z Tower Hamlets Youth Service: Activities for
young people, an online booklet with lots of ideas,
suggestions and signposting to local opportunities.
z The Body Coach: Joe Wicks regular workouts on
YouTube will get you healthy and active.
z Disability Sports Coach: Online and offline
resources and opportunities for all levels of abilities
and needs to remain physically active. Including
access to a Home Activity Programme.
z This Girl Can - Disney Dance-alongs: celebrating
women getting active, no matter how they like to
do it. Aimed at Mums and kids to get moving to the
songs they love.
Stay Safe: please ensure you and family stay and remain safe while completing any physical
activity by following the relevant government guidance:
www.gov.uk/government/collections/coronavirus-covid-19-list-of-guidance
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 23ACTIVITIES
Managing emotions
We all experience different emotions in our every day lives. This is part of being a healthy person. However,
some emotions can be difficult to manage and so it is important to recognise these feelings and talk about
them. Talking about our feelings makes us feel better and more balanced.
How do you feel?
SAD BASHFUL WEARY UPSET
NERVOUS SURPRISED RESENTFUL GUILTY
SILLY ANGRY Design your own emoji to show how you are feeling WORRIED LONELY
SLEEPY RELAXED SHY ANNOYED BORED JOYFUL HAPPY STRONG
24 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellACTIVITIES
Inspiring ideas and creative fun
Junk modelling Make a paper plate frisbee
Don’t throw waste 1. Cut a circle out of the centre of
packaging away – two paper plates
You can use it to 2. Now decorate the bottom part
create your own of the two plates
models! Things like 3. Use Sellotape to join the two plates together
cereal boxes, egg 4. Have fun throwing your frisbee in the park or try
cartons and even to throw it around a water bottle at home!
plastic bottles can
be transformed into
unique sculptures. Nature art
The different items Go outside and get
can be joined some inspiration from nature!
together using Collect some interesting natural
masking tape. You materials like leaves. At home, you could
could even paint or cut these up and stick them down on some paper
collage the model to create a collage. Or try painting or sponging the
afterwards! surface of leaves, then pressing them on to paper
to create your own unique prints. To make rubbings,
place the natural materials under a sheet of paper
and rub across the surface using a crayon.
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 25ACTIVITIES
Make your own Easter egg planter
It’s easy to make your own Easter Egg Planter- they make great little containers for herbs like parsley,
cress, dill, coriander and chives. Add a face to your egg and watch it sprout ‘hair’.
1 2 3 4
Carefully crack the top off Wash carefully with hot Draw a fun face on the Using a teaspoon,
your egg soapy water front of the shell with carefully fill the egg with
markers soil
5 6 7 8
Place your egg in an
Take a pinch of your herb Sprinkle a little soil over Water with just a empty egg carton on a
seeds and sprinkle them the seeds teaspoonful of water- windowsill and watch it
on top of the soil don’t over water! sprout hair!
26 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellTIPS
Healthy eating tips
z Use less oil z Swap white for z Avoiding adding butter or ghee
when cooking: brown rice, it’s and frying naan and chapati
Did you know higher in fibre z Avoid deep
one tablespoon and digests frying and
of oil contains more slowly, try grilling or
around 100 which is better oven baking
calories? Just one teaspoon of for your blood sugar level. Boil items such
oil in a non-stick pan is enough instead of frying as samosas,
to cook with z Check out the portion sizes on pakoras,
z Use leaner cuts of meat and trim page 7 breaded fish and chicken
off fat off before cooking z One handful z Enjoy sweet treats such as
z Add lots of vegetables, lentils, cooked rice or chocolate,
chickpeas naan cakes, rasgulla
and pulses for z Palm size or jelabi
healthy dishes amount of on special
z Add flavour protein such as occasions
with herbs and chicken
spices and try to z Plenty of
limit salt vegetables
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 27TIPS
Healthy eating on a budget
Here are some ideas for eating healthy and saving money.
Cook Buy less Plan your
from meat meals
Freezing tips:
scratch Use less and stick z Cool foods
Making meat in to the list
completely before
meals dishes by Shopping
from adding costs can you freeze them
scratch is cheaper and more vegetables. get out of control quickly z Freeze in portions
healthier than buying if you don't have a plan or z De-frost things
ready-made meals. Buy and cook in bulk shopping list. If you plan
Buying greater quantities in the fridge
your meals across the
Buy own- of food is often cheaper. week, you will waste less overnight and use
brands Buy larger amounts of food. within 24 hours
The staple foods such as
z Only re-freeze
quality is pasta, rice and flour. Cook Buy frozen fruits and
generally bulk meals such as stews vegetables things if you have
the and soups – freeze them It's often cheaper to cooked them from
same as and use anytime. buy frozen fruits and raw.
popular brands. The only vegetables. They contain
real difference is the price. the same nutrients as
fresh ones, need no
preparation.
28 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellGETTING HELP
Healthy Start Scheme Depending on your family size, you could benefit from
£17.00 a week if you are pregnant, have a baby and a
Did you know you may be entitled to vouchers to child under 4, gaining up to £900 a year!
spend on essential food items if you receive certain
benefits? Healthy Start vouchers can be spent on food
and milk and can be used in all major supermarkets, Vitamin Supplements
local shops and even market stalls in Tower Hamlets. Women and children receiving Healthy Start can
A full list of participating outlets can be found at also get free Healthy Start vitamins. These are crucial
www.healthystart.nhs.uk vitamins specifically designed for pregnant and
breastfeeding women and growing children. Vitamin
The Healthy
D is particularly important to keep healthy during the
Start voucher
COVID-19 pandemic.
scheme
is being You can apply for Healthy Start vouchers by:
increased
from £3.10 to z Visiting: www.healthystart.nhs.uk
£4.25 from z Visiting your local Children’s Centre
April 2021, to z Speaking to a midwife or health visitor
offer families: z Calling your GP surgery
z Calling the Healthy Start helpline on 0345 607 6823
z £8.50 per week for each baby aged up to 12 months
Good News! The new digital Healthy Start Scheme is
z £4.25 per week for each child aged under four-
coming soon, replacing paper vouchers with an online
years-old
application process and a pre-paid debit card. You no
z Plus £4.25 per week if you are pregnant (from week
longer need a health visitor or midwife signature to
10)
apply.
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 29GETTING HELP
Welfare and advice support services
Help with Universal Credit applications z Referral to the council services such as Workpath
or Young Workpath to help you into work
If you need help with Universal Credit the Resident
Support Outreach Team can support and guide you. Getting Help
The team usually delivers services in Idea Stores,
Children Centres and other community spaces. While To book a phone appointment with a council officer,
these centres are closed we continue to deliver help please email the team on LBTHResidentSupport@
by email and telephone and we will soon be offering towerhamlets.gov.uk
video calls.
Residents' Support Scheme – hardship grants
Support available includes:
The Residents' Support Scheme is designed to help
z Help with making your Universal Credit claim online residents who are at risk or in immediate need of help
z Understanding the requirements of Universal Credit and have no source of financial support available to
z Check if you are claiming all the benefits you are them.
entitled to, and help you with claims if you qualify
z Help you claim hardship grants and discretionary The scheme can help with short-term living costs
housing payments if you qualify such as food and gas/electric pre-payment meters.
z Support to make payment arrangements for debts
You can apply online www.towerhamlets.gov.uk/
and advice on managing your money
lgnl/advice_and_benefits/Residents_Support_
z Refer you to local free independent Welfare Benefit
Scheme.aspx). If you are finding it difficult to apply
and Debt advice services, including specialist legal
online, or if you have a query about a new or existing
advice for appealing benefit decisions
application, please email lwpqueries@northgateps.
com or call 020 7520 7217.
30 Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating wellGETTING HELP
If you would like to appeal a previously refused council) work together through THCAN to ensure that
application, or you wish to make a formal complaint, Tower Hamlets residents have access to free, high
please email lwpappeal@northgateps.com. quality advice on welfare benefits, debt, housing, food
and other areas of social welfare.
Help with food The thcan.org.uk is kept up to date with resources
and information to enable self-help where possible
Self-isolation and food support and information on advice and food providers that can
help during this crisis and beyond.
People who are self-isolating and at the highest risk
of severe illness from coronavirus can also use our
online self-isolation form (forms.towerhamlets.gov. Community Navigators
uk/service/COVID_19_Self_Isolation_Support_ Giving you access to information, signposting and
Request) to let us know about support they need support in one convenient place. Want to make
while self-isolating. Residents can also apply to our positive changes in your life?
Residents' Support Scheme for help with food support
see above. Our Community Navigators are skilled in finding the
right information for you. Email us in confidence at:
Tower Hamlets Community Advice Network navigators@towerhamlets.gov.uk
The Tower Hamlets Community Advice Network This service is provided by Tower Hamlets Public
(THCAN) is a partnership of local advice centres that Health and Idea Store.
provide free advice and representation in areas of
social welfare. The advice centres (funded by the
Tower Hamlets Healthy Holidays Ideas, information and inspiration for staying active and eating well 31For support, information and advice contact: Family Information Service London Borough of Tower Hamlets Tel: 020 7364 6495 (Monday to Friday, 9am to 5am) Email: fis@towerhamlets.gov.uk Visit: www.towerhamlets.gov.uk/fis
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