Health and Wellbeing

Schools out for Summer... What do you feed them now?

Nutritious and delicious summer nibbles

Welcome back to the NDC's new Health and Wellbeing page. It's June, summer has finally arrived and what better way to celebrate than to close the school doors for two whole months!

Although children's eating habits change outside the structured school day, there is no need to worry. Use this free time to get children involved in food and cooking. Just remember the tips and golden rules below!

Bone health
Growing skeletons need a regular calcium supply. Without the daily supply of the school milk, make sure your child doesn't fall short of the recommended three portions of dairy per day which will help them meet their calcium needs. A milky hot chocolate, a yogurt or yogurt drink, and cheddar cubes are handy calcium-filled snacks. Remember teenagers need five portions of dairy per day.

Feed the perfect smile
To keep pearly whites gleaming, limit sugary snacks and drinks especially between meals. The most tooth friendly drinks are milk and water. Cheese helps neutralise acid in the mouth, so a small piece of cheese after a sugary snack or at the end of a meal may help protect against tooth decay.

Energy levels
The summer break provides great opportunities for outdoor play. Children may be more active than usual and need to keep their energy levels topped up. Regular meals and snacks are important. Choose nutrient-rich foods, such as a yogurt, smoothie or breakfast cereal with milk.

Golden rules
Enjoy your food: Food and meals are meant to be enjoyed, just remember moderation and balance is key. Foods should be incorporated to form a healthy balanced diet using the food pyramid as a guide.

Snacking: can contribute up to 25% of children's energy intake, so it is important to chose nutrient-rich foods rather than high-energy, low-nutrient options.

Encourage a regular eating pattern: The change in your daily routine during the summer holidays may make it more difficult to have a structured dietary pattern. Try to ensure you and your children consume three set meals each day - breakfast, lunch and an evening meal.

Be active: It is recommended that children should participate in moderate physical activity for at least 1 hour every day.  Moderate activity includes brisk walking, cycling and most game sports. This can be broken up into shorter sessions over the day, for example 3 x 20 minute sessions. Why not try something new this summer!

Drink plenty of fluids: Choose milk or water where possible. High sugary drinks should be avoided, as over time they may damage teeth and have also been linked to body weight issues.

Faddy Eaters
Picky or fussy eating, especially during the pre-school years, is common. It is usually nothing to worry about. A few tips include - Keep meal-times a positive occasion, offer small portions of a wide range of different foods and try to make meals as colourful and interesting as possible. Another good idea is to encourage children to be involved in food preparation.

Did you know?
When having an occasional treat, for example a packet of sweets, it is better for teeth to eat the sweets in a short space of time rather than over a lomg period of time.

NutriMyth of the Month
Milk allergy is common.
Truth: The actual prevalance of cow's milk allergy is 2-7% of abbies under one year of age. The good news is that 90% of cases are resolved by the time they start school.

QUICK AND EASY SNACKS

Strawberry Suprise Smoothie
Packed full of vitamins and minerals, smoothies are ideal for breakfast, lunch, after school or as a nitricious dessert. Simply chop up the fruit, spoon in the yoghurt, add juice and whizz in the blender for about 30 seconds.

Ingredients for 'Strawberry Suprise' (serves 2)
6-8 Fresh Strawberries
1 pot of natural yoghurt
100ml fresh orange juice
1 banana

Try mixing different fruits to discover your favorite smoothie.

Mini Pizzas

Spread pizza sauce or passata over a pita pocket, add your favourite topping e.g. ham and pineapple or sweetcorn and chicken, and sprinkle with cheese. Put in the oven until heated through and cheese is melted (200ºC about 10 mins). To make it really fun, allow your child to make funny faces on the mini pizza using different toppings!