Health and Wellbeing
School is Out!
Summer is finally here and as schools finish up for the holidays, some parents
may feel bewildered as to how to keep their young ones entertained. No fear
though, as help is at hand! Some imagination and preparation is all you need to make sure everyone enjoys the summer!
Getting out and about
A little bit of encouragement to get outside and have a run around can help children achieve the recommendation of at least 60 minutes of moderate to vigorous activity each day for children and young people. For a change of scenery, how about exploring one of the many national parks dotted around the country offering hikes suitable for all levels, or visit local parks and playgrounds. Why not take the opportunity to visit one of Ireland’s many famous attractions, such as
Powerscourt Waterfall, Co. Wicklow or the Japanese Gardens in Co. Kildare.
Hitting the road
Granted, day trips can sometimes be a bit daunting… long journeys, cooped up in the confined space of a car doesn’t
exactly sound appealing! Being prepared, however, can prevent any back seat bickering! Have plenty of water and healthy snacks for the journey and get a good CD that everyone likes. Non-perishable foods may be the most appropriate options, but if packing perishable food, store in cooler packs to keep fresh, and discard if not eaten within a safe time period. Playing
games like ‘eye-spy’ or ‘21 questions’ can add to the enjoyment of the journey, while putting restless travellers at ease.
Staying put
While ignorance is bliss, being realistic will pay off! Preparing for those rainy days is a must with our indecisive climate! Make sure there’s plenty of art supplies about the house and let the creative juices flow!
Your local swimming pool is another indoor option that will always be popular and with many activity centres now having different and unusual activities such as a climbing wall or trampoline classes, they may discover a hidden talent! Involve older children and teenagers in meal preparation or making some after dinner treats, encouraging them to develop a healthy interest in food. Explain that the quantity and quality of the food you eat, combined with regular physical activity, can contribute to a healthy lifestyle now and in the future. Why not try some dairy-containing meals such as lasagne or quiche; or snacks such as smoothies, fresh fruit with yogurt; or cheese toasties.
Summer camps offer children of all ages and interests great opportunities to try something new, and are a great way to fill an empty week on the calendar. Ensure to pack a healthy lunch which will keep their energy levels up and sustain them throughout an action-packed day. Remember to include foods from the four main food groups. For example, try a tuna salad sandwich, a pear and a yogurt - and don’t forget the fluids!
Keeping the balance
A structured meal pattern often seems easier to achieve when there is a routine to the day. While at school, the EU subsidised school milk scheme can contribute to the daily recommendation of three dairy servings for children, and five dairy servings for teenagers (www.schoolmilk.ie). It is important to keep tabs on dietary habits during the summer months and ensure that, as part of a healthy, balanced diet, the recommended servings of dairy and fruit and vegetables are consumed each day. A serving of dairy is classified as a glass of milk (189 mL), a pot of yogurt (125g) or a matchbox sized piece of
cheddar cheese (28g). Dairy foods contribute many essential nutrients. For example a portion of milk provides calcium and phosphorus which are needed for growing and developing bones, protein which is essential for growth and maintenance of
muscle; and iodine which helps release energy from foods. You can find more dairy ideas and recipes in the consumer section of our website: www.ndc.ie/consumers
Delicious Dairy Snacks
Cheesy Quesadilla
• Spread some chopped peppers, tomatoes and grated cheddar cheese over a flour tortilla
• Cover with another tortilla
• Grill until the outsides are crispy and the cheese is golden and melted.
Cucumber Pitta Pockets
• Mix some chopped cucumber, natural yogurt, mint leaves and some lemon juice in a bowl
• Fill a toasted wholemeal pitta pocket with the mixture and enjoy!
Fruit Dippers
• Pour some yogurt (plain or fruit) in a bowl
• Dip some chopped apple, pineapple chunks or whatever fruit takes your fancy!
Did You Know?
The first ever Father’s Day was celebrated in Spokane, Washington on June 19th, 1910. Be sure to let your Dad know just how much he means to you this Fathers Day, Sunday 19th June! Spoil him by making him his favourite meal… why not help boost his calcium intake by preparing a homemade dairy dish such as a cheesy pasta bake or treat him to a pizza with all his favourite toppings!
Nutri-Myth of the Month
Myth: An allergy to cow’s milk is for life!
Fact: Cow’s milk allergy affects only a small percentage of babies. Furthermore, prognosis is good with reports showing that an overwhelming majority of cases resolve by the age of three years.
If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, Innovation House, 3 Arkle Road, Sandyford, Dublin 18.
Don't miss our July feature ' Think Irish Food for that Summer Mood! '- available online from Monday 18th July, 2011.
Back to Health & Wellbeing Index