Health and Wellbeing
Christmas Cheer and a New Year!
Christmas Time - for some it may bring
a calendar filled with one party after
another, while for others it may involve
preparing a festive feast for extended
family and friends. Whatever it means
to you, your health and wellbeing
should still remain a priority. Avoiding
stress by planning ahead; enjoying a
healthy, varied diet; and participating
in regular physical activity can all help
you to make the most of this busy
season.
Find the Balance
Temptation is peeking around every
corner at Christmas Time - whether it’s
the circulating hors d’oeuvres at a work
party, or tins of chocolates passed
around after dinner! Indulging in a treat
now and then shouldn’t be frowned
upon; however, it is important to be
mindful of the choices you make
regarding your diet, activity levels and
lifestyle. A varied diet is easily achieved
by following the guidelines of the food
pyramid, which are advised by the
Department of Health. These guidelines
recommend three servings from the
‘milk, cheese and yogurt’ food group
each day as part of a balanced diet for
adults and children. Teenagers are
advised to aim for five servings per
day to achieve the increased calcium
requirements during this life-stage.
A serving is equal to 1⁄3 pint of milk,
1 carton of yogurt or 28g of cheddar-type
cheese. Why not try out our ‘Have
a Dairy Christmas’ suggestions, all of
which can help you on your way to your
three-a-day!
Festive Food for that Christmas Mood
Nothing gets you in the mood for
Christmas more than letting loose in
the kitchen. All the festive smells and
tastes that bring you right back to your
childhood!
Did you know that heat has relatively
no impact on the calcium content of
food? Therefore, cooked meals containing
milk, cheese and yogurt retain
their calcium goodness and can help you
meet your recommended daily intake of
dairy foods.
Furthermore, dairy foods are versatile
and can be used in cooking, baking or
enjoyed as part of any meal or snack. As
well as contributing to your immediate
nutritional needs, the nutrients in dairy
are associated with other positive
benefits; for example - calcium, protein
and phosphorus play a role in the
development and maintenance of our
bones, whilst protein also contributes
to the growth or maintenance of muscle
mass. Get the whole family involved in
cooking, baking and decorating with
some festive recipes.
Try our traditional Christmas pudding
recipe - the perfect Christmas treat!
For more dairy and festive recipes, click here.
Traditional Christmas Pudding
You will need
100g Irish butter, melted
150g fresh breadcrumbs
75g self-raising, white flour
225g raisins
225g sultanas
50g mixed peel, chopped
100g soft brown sugar
50g almonds or walnuts, chopped
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground cinnamon
1 teaspoon mixed spice
1 small carrot, grated
3 eggs, beaten
125ml stout
Grated rind and juice of 1 orange
Preparation and cooking
• Butter a 1.25 litre pudding bowl.
• In a large bowl, mix the melted butter
and breadcrumbs together, stir in all
the remaining ingredients. Mix
thoroughly and allow the mixture to
stand for one hour.
• Place the mixture into the pudding
bowl, cover with greaseproof paper,
leaving a pleated fold in the centre of
the greaseproof to enable pudding to
expand slightly when cooking. Tie
securely underneath the rim of the
bowl with string to prevent water or
steam entering the pudding.
• Half fill a large saucepan with water
and bring to the boil. Place pudding
bowl in boiling water, cover
saucepan and steam for 5 hours.
Top up saucepan with boiling
water when necessary.
• Remove greaseproof paper and allow
the pudding cool completely.
• Store either in the pudding bowl by
using a fresh greaseproof cover, or
remove from the bowl and rewrap in
greaseproof and kitchen foil. Store in
a cool dry place until needed.
• To reheat, steam for 2-3 hours before
serving.
• Serve hot with lightly whipped,
Irish cream.
Have a 'Dairy' Christmas
Including dairy in your diet this
festive season couldn’t be easier.
Enjoy these delicious suggestions:
Cranberry smoothie.
Turkey and cheddar cheese toastie.
Festive vegetables served with a
milk /cheese sauce.
Irish cheese board with a
selection of crackers.
Mug of warm milk/hot chocolate.
Custard made with milk – perfect
to drizzle over Christmas
pudding.
Warm fruit salad with cinnamon,
served with natural yogurt.
Turkey and vegetable pasta bake,
topped with grated cheddar
cheese.
Nutri-Myth of the Month
Myth: All efforts to stay fit and healthy should be put aside at Christmas Time.
Fact: Christmas is the perfect opportunity to get the whole family up and active, especially with the school holidays and many people taking time off work. Getting out for a cycle or going for a winter walk are great ways of spending time with your family while fitting in some physical activity during the festive season.
Did you know?
“Women’s Christmas” or “Nollaig
na mBan” is celebrated annually on
the 6th of January. Traditionally, the
men of the house would take on all
household chores for the day, giving
their wives a well deserved rest
after all their hard work over the
festive season!
The National Dairy Council wishes you and your family a very Happy Christmas and Peaceful New Year!