Health and Wellbeing

Food for thought

Good nutrition and healthy lifestyles for the school year

As you and your children prepare for yet another school year, it is important to remember that a healthy, balanced diet and eating habits can help us all perform to our best. This edition of the NDC Health and Wellbeing Page provides nutritional guidelines to help you through the school year!

A healthy diet can help your child through a hard-working school day and fun-filled after-school activities. Encourage a variety of foods from the four main food groups and children aged five years and older should use the Food Pyramid as a guide and follow the advice below.

Bread, cereals & potatoes

These foods provide energy. It is recommended you eat six or more portions every day, depending on your activity levels. So if your child is very active and kept busy with numerous after-school activities, a carbohydratebased snack can help keep them going! Choose high fibre options regularly.

Fruit & vegetables

Include a variety of fruits and vegetables in the diet. Eat at least five portions each day. Remember vitamin C helps
absorb iron from non-meat sources e.g. fortified breakfast cereals and eggs. So having a glass of orange juice with
your breakfast cereal or serving a salad along side an omelette is a great idea.

Dairy

Milk, cheese and yogurt are among the most nutrient-rich foods available, providing an array of essential vitamins and minerals including protein, phosphorous, vitamin A and B vitamins.

The role of dairy foods in bone health is well recognised, and sufficient intakes during childhood, adolescence and the teenage years is very important. The Department of Health and Children recommend three servings of dairy each day for children and adults. As calcium requirements increase during the teenage years and pregnancy/breastfeeding, during these life stages people should consume up to five servings per day.

Meat, fish, eggs & alternatives

This group is a source of protein, essential for growth and development. It is advisable to eat two portions from this group each day. Include lean cuts of meat and try to eat fish twice per week.

Drinks

Water and milk are the preferred options in terms of dental health. Milk provides many nutritional benefits.

What about treats?

Treat foods, which are typically high in sugar and/or fat, can be enjoyed as part of a healthy, balanced diet, but should
only be eaten occasionally and in small amounts. These foods tend to be high in calories but low in essential nutrients.

Tips for parents

Studies show that dietary habits learnt during childhood and adolescence may continue, at least to some extent, into
adulthood. Parents play a strong role in helping a child to develop healthy eating behaviours by setting good examples
and educating their children on healthy choices.

Did you know?

Lactose, the sugar naturally found in milk, is thought to be the least cariogenic (causing tooth decay) of the common dietary sugars.

NutriMyth of the month

Myth: Skipping breakfast can help you lose weight.

Truth: A number of research studies show that eating a breakfast
as part of a healthy, balanced diet and lifestyle is linked to a healthy body weight. Also, it is an ideal way to get one of your
daily portions of dairy e.g. milk over a breakfast cereal.

Packed Lunches

A packed lunch allows you to keep track of what your kids are eating. Try to include two dairy items in your child’s lunch-box. Choose from milk, a flavoured yogurt, a yogurt drink, cheese sandwich, cheese cubes or slices…

Sample packed lunch

Little Break

Cheese slices and crackers and an apple

Or

Yogurt and a pear

Big Break

Cheese salad sandwich on wholemeal bread
Fruit yogurt
Water
Orange

Or

Tuna salad baguette
Banana
Milk