What we know from the results of a large detailed study of Irish children’s diets.
Lots of Irish children are not getting enough vitamin A, vitamin C and folate. (To avoid this - have a small glass of juice, 2 different types of fruit, one green vegetable and one coloured vegetable most days of the week. Your goal is to eat a rainbow of colours every week! That way you will be getting lots of variety and enough vitamins and minerals to act as spark-plugs to release the energy from your food.)
Many children are not eating enough low fat milk, cheese and yoghurt everyday. (To avoid this - have three servings of low-fat milk, cheese and yoghurt to make sure you are getting enough calcium to build strong bones. Have one serving of low fat milk over your cereal, a matchbox size of cheese in your lunchbox or with crackers after school and eat a low fat yoghurt for dessert.)
Nearly all children eat meat, but many children are eating too many processed meats such as sausages, salami and nuggets which are too low in iron and too high in salt. (To avoid this - replace some of these foods with leaner meats and fish such as chicken, minced beef, lamb, pork, salmon, tuna or sardines to help your cells get enough oxygen to make lots of energy for your exercising muscles.
On average Irish children drink about 2 glasses of soft drinks every day. These are mainly sugar containing drinks. Sugary drinks can displace milk and contain little or no calcium for your growing bones. (To avoid this– Replace soft sugary drinks during the week with more water and some bone-friendly low fat milk instead. Enjoy an occasional soft drink at week-ends or when you’re out at a particular occasion).
Lots of children’s calories are coming from white bread, sweets, biscuits, snacks and soft drinks. And unfortunately many children are not eating enough fibre. (To avoid this– eat more foods containing fibre such as wholegrain breads and breakfast cereals, beans, fruits and vegetables. You’ll find that these foods are nice and filling and give you great carbohydrates for your exercise or sport).
Keep in mind that research on these matters is on-going and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.
