Terms & Conditions

Terms and Conditions / Privacy Statement  
ACCESS TO AND USE OF THIS WEB SITE ARE SUBJECT TO THE FOLLOWING TERMS AND CONDITIONS. PLEASE READ AND CONSIDER THEM CAREFULLY. BY PROCEEDING PAST THE HOME PAGE YOU AGREE TO COMPLY WITH THEM.

Prohibited jurisdictions
Receipt, viewing of and accessing the information found in this web site may be prohibited in some jurisdictions. This web site is provided solely for information purposes to browsers EXCEPT those prohibited by the law of their citizenship, residence, domicile or otherwise from receiving the information as presented in this web site.
If you are prohibited for the above reasons, please leave this site now. Should any individual accessing or viewing this web site have any uncertainty or doubts as to whether he or she can lawfully use the web site, then such individual should exit the site immediately.

Irish law applies
This website is provided according to and is governed by Irish law. By accessing or viewing any of the information provided in this website, you are accepting that Irish law applies to this website and that Irish courts have exclusive jurisdiction over any dispute which may arise in any way in relation to this web site and its contents. If you choose not to accept the applicability of Irish law and the exclusive jurisdiction of Irish courts, please leave this website now.

Information purposes only
This website is provided for information purposes only. Information appearing in the pages of this website is not intended to be, nor should it be construed as and does not constitute an offer, invitation, representation or warranty by or on behalf of the Health Service Executive, safefood, the Food Safety Promotion Board, or on behalf of any other parties to supply any product or service.

Browse at your own risk
Please note that you access and use this web site at your own risk. Neither the Health Service Executive, safefood nor any other parties accept liability for any loss or damage of whatsoever nature including, but not limited, to indirect, incidental, special, punitive or consequential losses or damages, or for any expenses arising out of, or in connection with the use or inability to use this website, or in connection with any error, omission, defect, computer virus or system failure, or loss of any profit, business, contracts, revenue, anticipated savings, goodwill or reputation arising out of or in connection with the access of, use of, performance of, browsing in or linking to other websites from this website.

Browsers are advised that the information is subject to change and will be updated from time to time without notice been given to users. Browsers should note that the Health Service Executive and safefood may at any time without giving notice to browsers shut down the website. Websites may be tampered with by unauthorised persons and accordingly, browsers should view the information provided as indicative only and subject to confirmation by our staff.

Browsers should review these terms and conditions of website use occasionally to stay informed of any changes. The information provided on this website is designed to support the consumption of a healthy balanced diet. All content is reviewed and approved for accuracy by the Health Service Executive and safefood’s experts, and where necessary, respected experts from other bodies. While the Health Service Executive and safefood believe they have made all reasonable efforts to ensure that the information contained within is accurate and up-to-date, the information you access through the site is provided ‘as is’ and the Health Service Executive and safefood cannot assume any legal liability or responsibility for any errors or omissions. In particular, the nutrition and physical activity content is provided for general informational purposes only. Needs vary with many factors, including age and state of health. The information on this website is not intended to substitute for professional advice from your general practitioner, dietitian or other health professional.

Email and other methods of transmitting information over the Internet are subject to interference or scrutiny by third parties and should be independently verified. The security and privacy of such communications cannot be assured by the Health Service Executive and safefood and the risk of transmitting such communications lies entirely with the party supplying the information. Use of this website is entirely at the user’s own risk and the user assumes full responsibility and risk of loss resulting from the use of or access to the website and/or its contents.

In using the website you agree not to distribute, upload or transmit any pornographic, obscene, offensive or menacing materials, not to distribute, upload or transmit any pirated software or any copyright materials without the permission of the copyright holder, not to infringe the intellectual property rights of any third party, not to distribute or deliver any software virus or worms, not to distribute or deliver any data, material or information which is defamatory, false or which would infringe the proprietary rights of a third party and not to do anything in relation to the website which would constitute a criminal act.

Links to third party sites
This website contains links to third party websites. These linked sites are not under the control of the Health Service Executive and safefood and the Health Service Executive and safefood are not responsible or liable for the contents of any of these linked sites, including without limitation any link contained in a linked site, or any changes or updates to a linked site. the Health Service Executive and safefood are not responsible for any form of transmission received from any linked site nor are the Health Service Executive and safefood responsible if the linked site is not working properly. the Health Service Executive and safefood are providing these links to you only as a convenience.

Copyright
The website and its contents are protected by copyright, database and other intellectual property law. the Health Service Executive and safefood retain all rights, title and interest in and to, all intellectual property, data, text, images, software and other elements displayed on or distributed from the website unless otherwise specified.
The contents of these pages may not be reproduced, in part or in whole, without the prior consent of the Health Service Executive and safefood.

Dissemination by any person of the information contained in this website is strictly prohibited. the Health Service Executive and safefood disclaim liability for any type of loss or damage which may be suffered by any person resulting from the dissemination or use of this website or any of its contents.

Material within the linked sites outside of this website may also have copyright restrictions and this should be checked on these websites should you plan to use their content in any way.
DATA PROTECTION AND PRIVACY POLICY OF the Health Service Executive and safefood

the Health Service Executive and safefood are committed to protecting your privacy. the Health Service Executive and safefood endeavour to comply with its obligations under the Data Protection Acts 1988 and 2003 at all times.

Registration
Most areas of the little steps website can be accessed without providing any personal information. Some areas, though, require you to submit your name, email address, and other contact details e.g. Registration and publication ordering.

What other information do we collect?
The Health Service Executive, safefood and/or its contractors collect data on visitors to the site. This is done through keeping records of the IP addresses which you use to access our site. The information is used by us on an aggregate basis only to assess levels of traffic to the site and the areas of the site users are accessing. We do not collect and evaluate this information for others.

Use of cookies
Certain parts of the little steps website also use cookies. A “cookie” is a file sent to your browser by the little steps server that enables your computer to access information on the little steps website in a faster and more efficient manner. We do not use cookies to collect or store personal information. You can change the settings on your browser to refuse all cookies. However, you should note that disabling cookies may result in some parts of the site not working efficiently or in slower downloads.

Email
We receive and reply to email from users on a regular basis. For record-keeping purposes we retain copies of all incoming and outgoing email. Information in the email we receive and send will not be disclosed to any third party without the permission of the sender.

External links
The Health Service Executive and safefood may provide links to external websites. The Health Service Executive and safefood have no control over the privacy policies of these sites and would encourage you to exercise discretion when providing information to such sites. We may make changes to this Privacy Policy from time to time. Updated versions will always be posted here. This version was updated in July 2003.

Data protection
For the purpose of complying with its data protection obligations, as set out in the Data Protection Acts 1988 and 2003, the Health Service Executive and safefood confirm that they are a  data controller in relation to personal information held about you. The purposes for which the Health Service Executive and safefood may hold information given by you via this website and for which the Health Service Executive and safefood envisages processing your personal data are:

(i) to provide you with various newsletters and information notices relating to the little steps campaign which the Health Service Executive and safefood may from time to time distribute; and

(ii) to provide your personal data to our third party contractors that process data for us solely for the purpose of enabling them to distribute newsletters and other information notices to you;

(iii) so that we and, our third party contractors that process data for us, may keep you up to date in relation to any promotions, advertising, competitions or other campaigns which we may hold in the future; and

If you do not wish to receive any newsletters or other promotional material from the Health Service Executive and safefood, please do not consent to receipt of such when you use the little steps website. If you consent to receipt of such information but subsequently change your mind, then please write to us and inform us of your change of position.

Choose your Little Steps

Rainy Days

Make the most of windy weather

Just because the sun has gone it doesn't mean you can't go to the beach. Wrap up well and try an activity like flying a kite.

Login to Add Step

Get wet - in an indoor pool

Swimming is a great activity for the whole family at all times of year. You might not be setting Olympic records but it will still help you and your children towards your daily amount.

Login to Add Step

Get off the couch

Be a role model for your children - if they see you being active and enjoying it they will be more likely to model your behaviour.

Login to Add Step

Check out local leisure facilities

Check out your local community or leisure centre for winter classes and activities such as aerobics, badminton, table tennis, basketball, dancing, martial arts, cub scouts or youth clubs.

Login to Add Step

Get competitive with cleaning

Housework has to be done whatever the weather. Encourage your kids to help with jobs around the house, such as washing the floor or hoovering. Turn the jobs into a competition to encourage them to work up a sweat.

Login to Add Step

Teach children traditional games

Playground games such as hopscotch, tag or hide and seek are all good activities. Teach your kids the rules and join in yourself. Once they know the rules they can teach their friends how to play.

Login to Add Step

Go exploring

Buy a local map and go for family cycles or walks every weekend. Make it more interesting by choosing somewhere new to explore every time.

Login to Add Step

Dance on a Saturday night

Turn on some tunes and let the whole family bop 'till they drop. Invest in a cheap set of disco lights and take turns at being DJ.

Login to Add Step

Make a game of it

Do active jobs together at home such as hoovering, sweeping, or raking the leaves. If your children have a competitive streak, have a race to see who can get finished their jobs first.

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

Activity

Go exploring

Buy a local map and go for family cycles or walks every weekend. Make it more interesting by choosing somewhere new to explore every time.

Login to Add Step

Teach children traditional games

Playground games such as hopscotch, tag or hide and seek are all good activities. Teach your kids the rules and join in yourself. Once they know the rules they can teach their friends how to play.

Login to Add Step

Get competitive with cleaning

Housework has to be done whatever the weather. Encourage your kids to help with jobs around the house, such as washing the floor or hoovering. Turn the jobs into a competition to encourage them to work up a sweat.

Login to Add Step

Focus on fun

Teach your children how to play traditional games, such as hide and seek, tip the can, red rover, tag and hopscotch. You'll all have fun! Find out how to play here

Login to Add Step

Make a game of it

Do active jobs together at home such as hoovering, sweeping, or raking the leaves. If your children have a competitive streak, have a race to see who can get finished their jobs first.

Login to Add Step

Walk for fun and fitness

There are lots of walks all around the country for people of all ages, so get to know routes that are close to you. See here for more information. Make sure you have the right clothes and you won't notice the weather.

Login to Add Step

Whistle while you work

Get more movement into your mopping by playing some energetic music while you work. You'll also get finished in double-quick time!

Login to Add Step

Let your child lead

Ask your child about what activities and games they enjoy in school, PE, or in the playground - and maybe you can try them at home.

Login to Add Step

Get a dog

Dog owners live longer, research shows*, and it's down to regular "walkies" and throwing sticks in the park.

Login to Add Step

Fly the Eco Flag

Is your local school an eco-friendly "Green Flag" school? Ask about walking school bus initiatives as part of their Transport plan and cycling programmes. See here for more information.;

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

Shopping

Stock up on some quick options

Get some canned and dried nutritious foods for your kitchen cupboard. You can rustle up a healthy meal in minutes with tinned fish and tomatoes, pasta and dried herbs. Or baked beans on toast - super fast and protein packed!

Login to Add Step

Buy more unprocessed food than processed

Processed foods are higher in fat and salt and lower in other nutrients than food in its natural state. Go easy on the ready meals and choose chicken, turkey, pork and beef more often than processed meats such as luncheon meat, ham and bacon.

Login to Add Step

Keep it lean

Ask the butcher to trim off any visible fat. Small servings of lean meat deliver all the nutrients you need and you save money on the extra weight!

Login to Add Step

Love the labels

Learn to read food labels, and take advantage of information that will help you make healthy shopping choices. Compare like for like products and choose those that are lower in fat, salt and sugar.

Login to Add Step

Christmas

Little steps for a healthier christmas

Login to Add Step

Eat before you shop

It's never a good idea to shop on an empty stomach. You're more likely to rush things, make poor choices and go for a quick sugar fix by picking up an unhealthy snack.

Login to Add Step

Check your trolley before you finish

Is it mostly filled with starchy foods, fruit and vegetables? If not restore some balance by adding some.

Login to Add Step

Plan your snacks

Let your children have some choice in what their snack foods are. If you agree this with them it will be easier to stick to the plan during the week.

Login to Add Step

Try a new fruit or vegetable every week

Variety is the name of the game with healthy eating and it's great fun trying out new foods together. The more new foods that children are introduced to the more likely they are to have a varied diet.

Login to Add Step

Make a list

Write a shopping list before you go, then stick to it as you shop. Planning your meals for the coming week will help you put the list together.

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

Mealtimes

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step

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.

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

Snacks

Bag some fruit and vegetables for home time

We're often starving after school or work, and it's so easy to pick up some crisps or chocolate. Try fresh fruit instead - you can buy different types for everyday to add lots of variety. You can also chop fruit and vegetables into pieces and store in a plastic bag or container to have on the go.

Login to Add Step

Swap sugary drinks for milk or tap water

Milk and water are healthiest. If you drink juice, choose real fruit juice not juice drinks. These have lots of added sugar and very little real fruit. Avoid tooth decay by drinking juice with meals and for young children ideally dilute one part juice to 10 parts water.

Login to Add Step

Get a water bottle

Whether we are at school, work or play we need to drink regularly. Having a water bottle handy will help remind you and the family to drink regularly.

Login to Add Step

Need a milk fix? Try a milky mug

For the whole family, why not try a mug of cold or warm milk after school or other snack times. Use low fat or semi-skimmed milk for a fabulous calcium boost.

Login to Add Step

Get creative with children’s rewards

Reward your children with a comic or book instead of sweets or crisps. Other rewards could include an outing to the park or swimming pool or just some time playing with you.

Login to Add Step

All-day breakfast

Unsweetened cereal with milk is a snack the whole family can prepare themselves and enjoy anytime. Experiment by adding fruit, like bananas or berries.

Login to Add Step

Not every day

Limit unhealthy treats to a few times each week and make sure you give them after meals rather than on their own between meals. You could reduce the size to a small packet of crisps or a "fun size" chocolate bar.

Login to Add Step

Yummy scone

Wholemeal scone pieces topped lightly with spread makes a great simple snack for the whole family. Why not top with sliced banana or cheese.

Login to Add Step

Get a mix of nuts

Nuts provide a healthy snack for children and there are lots of varieties that children can try. There are no preparation requirements and they provide a nutritional, filling snack for all the family. (Note: whole nuts should not be given to children under 5 years of age.)

Login to Add Step

Ditch the crisps for home-made popcorn

Popcorn is low in fat and it contains fibre for healthy digestion. Popping your own takes only a couple of minutes, and you can omit salt. What could be easier?

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

Screentime

Make TV time family time

Instead of buying a set for each member of the family - find programmes that the whole family likes to watch.

Login to Add Step

Plan for 2 hours screen time a day

TV viewing and computer games can be addictive, so limit your children's screen time to 2 hours a day.

Login to Add Step

Get a TV guide

Get in the habit of planning your TV viewing. You'll find it easier to take control and monitor how much time your family is spending in front of the TV.

Login to Add Step

Don’t snack in front of the TV

Most people go into munching autopilot when they're distracted by the TV and don't realise when they're full. It's better if your children don't get into this habit.

Login to Add Step

Cut out afternoon TV

Get your children outdoors during daylight hours. Sunshine provides vitamins they need to grow healthily, and playing outside keeps them active.

Login to Add Step

Set an example

Your children will do as you do, so take stock of your own viewing habits and, if you need to, cut down on your own screen time too.

Login to Add Step

Crowd out the TV

Think of fun things that your family will prefer to do instead of flopping on the sofa. How about a family walk after dinner instead of turning on the TV? Or cancelling the cable or satellite subscription and putting the money towards a special holiday instead?

Login to Add Step

Make meals TV free

Turn off the TV during mealtimes - better still, don't have a TV in the kitchen or dining area.

Login to Add Step

Turn it off if no-one’s watching

Don't keep the TV on in the background - if no one's watching, turn it off.

Login to Add Step

Have screen-free bedrooms

Don't put a TV or computer in your child's bedroom. Children with screens in their rooms get less exercise, interact less with their families, have poorer diets and get less sleep.

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

My Little Steps