Choose your own Little Steps

Category: Mealtimes

Eat together

It's a fact that young people who eat with their families consume fewer higher calorie drinks, more fruit and vegetables, and less fat both at home and in meals away from the home.

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Eat breakfast

Many people skip breakfast hoping that it will help them lose weight. But research shows they're more likely to overeat later in the day. Give you and the family 10 extra minutes in the morning for some essential nutrition.

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Try a wholemeal scone with banana for an on-the-go breakfast!

Choosing wholegrains and fruit means that you'll get the fibre you need for a healthy digestive system. It will also keep you fuller for longer and keep you going until lunchtime.

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Boost your breakfast with fruit

If you have a bowl of cereal for breakfast, add some chopped fruit like an apple, banana or some raisins to boost your fruit intake. And do the same for the children!

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Have a glass of fruit juice with breakfast

A small glass of unsweetened fruit juice with breakfast equals one of your 5-a-day portions of fruit and vegetables. More than one glass a day still only counts as one portion.

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Add some vegetables to your cooked breakfast

A cooked breakfast can actually be healthy. Add some veggies like mushrooms, tomatoes and baked beans, and go easy on the meat. You'll cut down on the fat content of the meal while getting in some of your 5-a-day of fruit and vegetables.

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Never be fruitless!

Stock up on peaches, pears, and other fruits tinned in their own juice - they make a great addition to porridge, muesli and breakfast cereals.

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Variety is the spice of life

The more foods your child is exposed to at an early age, the more balanced his or her diet will be.

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Try wholemeal or granary toast for breakfast.

Toast is a favourite for breakfast. Wholemeal, granary or brown breads are they're higher in fibre and tastier. It's best to avoid too much spread and low fat options are even better.

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Go traditional with porridge.

Porridge has been a staple for years on the island of Ireland and for good reason. It's tasty, cheap, can be cooked in 3 minutes in the microwave and is full of vitamins and minerals. Use some fruit to sweeten it up instead of sugar or honey.

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Fit in fruit and vegetables

There's always a way of getting more fruit or veg into your child's lunch! Add salad to sandwiches or cut up some raw veggie sticks for their lunchbox.

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Opt for either butter or sauce - not both - on your sandwich

Adding butter, margarine or dairy spread to our bread is something we tend to do automatically. But it's worth asking yourself whether you really need the spread? If you're adding mayonnaise, relish or other sauces to a sandwich, then you probably don't. Opt for one or the other, and go for lower-fat spreads like tomato relish when available.

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Put dairy in your lunch diary

Remember to always include yoghurt, milk or cheese in lunchboxes. They're really important for growing bones, and are a great way to boost your children's energy levels throughout the day. Dairy foods aren't just for children - make sure you're getting about three portions each day too.

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Dish up some healthy starchy foods

Potatoes, rice, bread and pasta form a big part of any meal. So do your best to choose well - go for the wholegrain or wholemeal varieties when you can.

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Have salad with lunch

Just putting some salad in your sandwich helps you to hit your 5-a-day fruit and veg target. Prevent sogginess by packing your salad separately. Then either add it to your sandwich just before you eat it or have a side salad.

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Choose processed meats like sausages and burgers less often

Processed meats are higher in fat and salt and lower in other nutrients like iron and protein than fresh lean meats are. So go for unprocessed meats like lean beef, lamb, pork, chicken and turkey more often than processed meats like burgers, sausages or chicken nuggets.

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Introduce new vegetables to your children

Include a new vegetable as part of a meal that your children already know and like, e.g. omelettes, bolognese sauce, shepherds pie, or as part of a "chips and dips" snack.

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Go fishy

Fish is a great, low-fat source of protein. Include it in your diet once or twice a week. Oily fish like salmon, trout, mackerel, herring and sardines are especially good for your heart. Start the children off with some grilled fish fingers to get used to the taste of fish - you can even easily make your own, just slice up a fillet of any white fish and coat in flour, beaten egg and breadcrumbs.

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Take five with fruit

Cut up a few pieces of fresh fruit and take them to work in a plastic container or freezer-bag. Pop some into your child's school-bag too as a mid-morning snack.

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Add vegetables to pizza

Add more vegetable toppings (like mushrooms, peppers, and onions) and less cheese to your pizza. Let your children decorate their own pizza to make mealtimes more fun.

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Get the whole family to help

Getting the family involved in cooking can be fun and a learning experience for everyone. Younger children can help tear lettuce leaves for salads. Older children can stir a spaghetti sauce or weigh ingredients.

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Eat less meat, more vegetables

Add less meat and more vegetables to curries, stews, and casseroles to make these favourites even more nutritious. It's also a great way to hide veggies for those fussy eaters in the family.

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Prefer uncoated meat

Battered or breaded meats have more fat and salt than unprocessed meats. It doesn't take much longer to cut a chicken breast into pieces and bake in the oven than it does to bake some chicken nuggets.

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Ask for child-sized versions of adult meals

When all that is available for children is things like chicken nuggets and chips don't be afraid to ask for a small portion of healthier adult options.

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Grill, steam or bake foods

Instead of frying food, cut down on fat by using healthier cooking methods such as grilling, steaming and baking.

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Choose tomato-based sauces instead of cream or butter

Whether you're dining out or cooking up an Italian storm in the kitchen, try having a tomato or vegetable-based sauce with your pasta. As well as being lower in fat than the creamy or cheesy sauces, they make the dish more colourful and you pack in more essential nutrients.

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Marinate your own meat

Marinate fresh lean meats like lean beef, lamb or chicken using your own home-made marinades rather than ready-made sauces. You'll cut down on the calorie content of the meal, as well as on sugar and salt. Try fresh coriander and lime juice as a marinade - it's delicious!

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Have a fruity dessert

Fruit is naturally sweet and makes a great dessert. Mix some seasonal fruits together or pop some apple or pear in tin foil into the oven while dinner is cooking.

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