Paula Mee Nutritional Advice, Children's Food Daily Basics, Children's Healthy Eating Plan, Children's Nutritional Foods, Children's Healthy Diets

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Eating Well Your Children Health & Wellness Exercise for Health Recipes

Your Health:

How to keep your Immune System healthy - Paula's Winter Defence Guide [PDF]

Recipes

Eating Well

Your Children

-	Food for fussy eaters

-	The effects of obesity on our children

-	Children's food and nutrition

-	Irish children's diets

-	Food groups for children

-	Lunch for children

-	Lunchbox ideas

-	Drinks for children

-	Nutrition homework for the family

-	Take our Food for Fitness test

-	Food for active teenagers

Exercise for Health

Health & Wellness

Your daily basics

Being active and making smart food choices is good for your health. But that is not the only reason to move more and eat well. You can:

Have buckets of energy

Unwind after a long day in school.

Feel better about your body.

And shape your body.

Look your best in your clothes.

To look good and feel good, you need to know - what and how much - your body needs. You need to have a game plan.

A good eating game plan begins with variety, moderation and balance.

Variety
Your life may be full of lots of different games and sports, so think of food in the same way. Eating a lot of different foods can be fun and it maximizes your chances of getting all the nutrients your body needs to grow strong and healthy. So keep trying new foods as you grow.

Moderation
When it comes to that big slice of pepperoni pizza, go ahead and treat yourself now and then, just don’t eat too much of any one food at your meal. It will upset the overall balance of what you eat.

Balance
Balancing what you eat over a week helps you get the nutrients you need and ensures that you keep your body fed and mind active. If you find that you ate too much sugary foods at the week-end, just make up for it during the week by eating foods from the food groups below.

These are the foods you need to stay fit and healthy every day:

FOOD GROUP	NO. OF SERVINGS/DAY	EXAMPLES OF 1 SERVING
Cereals, Breads & Potatoes Also known as the carbohydrate rich group	6 – 8 servings (depending on how active you are)	1 small cereal 1 slice bread 1 small bread roll 1 egg sized potato 2 tablespoons cooked rice/pasta 1/2 scone 2 wheaten or plain crackers 1 oz. (25g) plain popcorn 1/2 small mini pizza base.
Fruit & Vegetables Also known as vits and min group	Aim for 5 (only one of which serving of juice)	1 piece of fruit (raw or cooked) 1/2 glass fruit juice 2 Tablespoons of cooked vegetables or salad 1 bowl homemade vegetable soup.
Milk, Cheese & Yogurt Also known as the calcium group	3 servings	1/3 pint low fat milk (i.e. one glass) 1 oz cheese (i.e. 1 matchbox size) 2 cheese singles 1 carton low fat yogurt
Meat, fish & alternatives Also known as the protein group	2 servings	2oz cooked lean meat/chicken, 3oz. cooked fish 2 eggs 6 tablespoons beans/peas 1 medium lean burger 3 trimmed back rashers 1 small slice quiche

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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.