Category Archives: Getting back on track

Getting back on track

Tips for ‘Getting back on track’ after the summer holidays

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The summer holidays are over (sob, sob) and if you are like me, your children probably had a treat every day in the summer holidays! We had an ice cream every day when we were in France, but I don’t think there is anything wrong with that. That’s what holidays are for, aren’t they??

Not sure how to stop all the treats? Have a look at the tips below for some ideas…

–       Get back into your routine of regular meal times and bedtimes

–       Have a set time for one treat per week eg. Friday cake sale or Saturday treat

–       Try to keep yourself and your children as active as possible (go for a cycle/walk/swim together)

–       Offer a variety of foods from all five food groups…see below for ideas

The five food groups

1.    Bread, potatoes, rice, pasta and other starchy foods

–       Offer at each meal and some snacks

–       Try to use wholegrain varieties

Examples of portions: (for 1-4 year olds)

½ – 1 slice of bread

¼ – ½ a bagel

3 – 6 heaped tablespoons wholegrain breakfast cereals

½ – 1 ½ Weetabix

5 – 8 tablespoons of hot porridge made up with milk

2 – 5 tablespoons of rice or pasta

½ – 1 ½ egg-sized potatoes or 1 – 4 tablespoons mashed potato

1-3 crackers or large breadsticks

¼ – ½ pitta bread

¼ – ½ tortilla wrap

2.    Fruit and vegetables

Offer at each meal and at some snacks

Examples of portions: (for 1-4 year olds)

¼ – ½ apple, orange, pear

½ – 1 banana

3-10 small berries or grapes

2-4 tablespoons of raw, freshly cooked, stewed or mashed fruit

1-3 tablespoons of raw or cooked vegeatbles

½ – 1 clementine, tangerine or mandarin

½ – 2 tablespoons raisins

½ – 1 kiwi fruit, apricot or plum

 3.    Milk, cheese and yoghurt

–       Three toddler portions per day

–       Try not to use baby bottles anymore

–       Use full fat products from 1-2 years and semi-skimmed milk for 2-5 years*

 Examples of portions: (for 1-4 year olds)

100 – 120ml of whole or semi-skimmed cow’s milk

125g pot of yoghurt

2-4 tablespoons of grated cheese

Cheese in a sandwich or on a piece of pizza

5 – 7 tablespoons custard

3 – 5 tablespoon cheese sauce

½ – 1 tablespoon ricotta or cottage cheese

4.    Meat, fish, eggs, nuts and pulses

Two to three toddler portions per day

Examples of portions: (for 1-4 year olds)

2 – 4 tablespoons of ground, chopped or cubed lean meats, fish or poultry

½ – 1 whole egg (boiled, poached, scrambled)

2 – 4 tablespoons pulses (beans, lentils, dhal)

1 – 2 tablespoons hummus

½ – 1 tablespoons peanut butter

 5.    Foods high in sugar and fat

ONLY include in very small amounts

Examples of portions: (for 1-4 year olds)

1 plain biscuit (Eg. Rich tea or Digestive)

1 small piece of cake

4 – 6 crisps

 *You can use semi-skimmed milk for children from 2-5 years and skimmed milk for children over the age of 5 years, if your child is well grown and eating a variety of foods. It is recommended in the UK to give vitamins A, C and D to children from 6 months to 5 years of age.

These websites provide further information and ideas for feeding children:

www.infantandtoddlerforum.org

www.cwt.org.uk

www.healthystart.nhs.uk

Paula x 

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