Table 1 REFRESH Intervention

1 (Week 1)

1. Introduction to Refresh Program

2. Overview of healthy eating and being physically active

3. Focus nutrition: fruits, vegetables and water

• Guidelines

• Benefits/barriers/overcoming barriers

1. Resources:

• Program booklet

• Healthy recipe booklet

• Session one information summary pamphlet

2. Interactive activity:

• Determine participant program needs

2 (Week 5)

1. Focus behaviour change:

• Stages of change

• Goal setting: long and short term goals

2. Focus physical activity: aerobic

• Guidelines

• Benefits/barriers/overcoming barriers

3. Focus nutrition: five food groups and 'extra' foods

• Guidelines

• Benefits/barriers/overcoming barriers

1. Resources:

• Pedometer

• Family dinner and physical activity planner (fridge magnet)

• 'Extra' food record sheet

• Session two information summary pamphlet

2. Interactive activity:

• Playgroup 10,000 steps per day challenge

3 (Week 9)

1. Focus behaviour change:

• Review established short term goals

• Set new short term goals

2. Focus physical activity: Muscle strength and flexibility exercises

• Guidelines

• Benefits/barriers/overcoming barriers

1. Resources:

• Muscle strength and flexibility exercise card (fridge magnet)

• Physical activity diary

• Session three information summary pamphlet

2. Interactive activity:

• Muscle strength and flexibility exercises

• Integrated exercises "

4 (Week 13)

1. Focus behaviour change:

• Review established short term goals

• Set new short term goals

2. Focus nutrition:

• Healthy eating messages

• Menu planning

• Food label reading

• Making sense of nutritional claims

1. Resources:

• Shopping list with healthy shopping tips

• Comparing packaged food per 100 g (fridge magnet)

• Session four information summary pamphlet

2. Interactive activity:

• Reading packaged food labels

• Developing a daily menu

5 (Week 17)

1. Focus behaviour change:

• Review established short term goals

• Set new short term goals

• Overcoming relapses

2. Focus nutrition: fats and sugars

• Recommended intake

• Benefits/barriers/overcoming barriers

1. Resources:

• Session five information summary pamphlet

2. Interactive activity:

• Modifying recipes

• Healthy cooking methods

6 (Week 21)

1. Focus behaviour change:

• Review established short term goals

• Social support

2. Focus nutrition: Fibre and Glycemic Index

• Recommended intake

• Benefits/barriers/overcoming barriers

1. Resources:

• Session six information summary pamphlet

2. Interactive activity:

• Modifying recipes

• Healthy cooking methods