Healthy living – without the guilt trip!
Enjoy your food
The key to healthy eating is getting the balance right. Follow the food pyramid as a guide. Ensure to eat a varied diet, focusing on foods from the four main food groups, and keep 'top shelf' foods as a treat.
Eat three meals a day
Have breakfast, lunch and an evening meal. Snacking can assist in achieving nutrient requirements, but the key is to choose healthy options.
Make sure to have breakfast every day
This gets you off to a good start, giving you lots of energy for the day ahead.
Be active
At least 60 minutes of moderate to vigorous activity every day is recommended for children and young people, which should include muscle-strengthening, flexibility and bone-strengthening exercises three times a week. 'Weight-bearing' exercises (where the bones support your body weight) are important for healthy bone development. These include most sports with the exception of cycling and swimming. Ensure to choose a sport that you enjoy!Drink plenty of fluids
Choose milk or water where possible. The sugar and acidic content of fizzy drinks can damage your teeth and so, should be limited in the diet. The intake of adequate fluids is essential. The recommendations vary between individuals but general guidelines suggest the intake of 1.5 - 3 litres of fluid per day (More may be required in hot weather or when participating in physical activity).
Did you know?
- A National Survey showed that approximately 1 in 3 Irish children and teenagers do not consume enough calcium.
- School milk is available to both primary and secondary schools. A carton is equivalent to approximately one portion of dairy.
- Dairy products are preferable to calcium supplements as they contain a unique package of nutrients – not just calcium alone!