STRIVE FOR 5 HANDOUT Picky Eaters If possible, eat your meals together and lead by example. Give small portions of vegetables and praise your child for eating, even if they only manage a little. Don t push them to eat it all up as long as they have tried it. Implement, enforce and stick to the rule that your children must TRY everything on their plates even if they don t eat it all. Research shows us that children have to try foods 10-15 times before they will accept them. If children won t taste to start with; ask them to sniff the food, then just simply place their tongue on the food (lick), then if they re willing ask them to nibble the food! Small steps and keep trying! Praise every lick; ignore every refusal and DO NOT EVER get drawn into a battle - just remove the food and try again next time. Remember: Children s tastes change. One day they ll hate something but a month later they may love it! Stick with it - just because they reject something once doesn t mean they won t try it a month later. Make sure you keep offereing a good variety. Make fruit and vegetables fun! Make vegetable pictures on a plate, use colourful vegetables to add interest to your dinner, see what colour smoothie you can make! Fruit juice and smoothies Fresh, unsweetened fruit juices provide the body with vitamins and minerals, and water. Smoothies can also add fibre. However, the sugar naturally present in fruit juices/smoothies also adds energy to the diet and increases the risk of tooth decay. For kids; Stick to ONE 150ml glass per day (they only count as 1 of your 5-a-day anyway!) Drink only at mealtimes Use a straw to avoid direct contact with children s teeth Brush teeth twice a day with a fluoride toothpaste On a Budget? Keep costs down by buying canned fruit and veg. Buy canned fruit in juice (not syrup) and veg in water. Buy fruit and veg loose rather than pre-packaged. Fruit and vegetables are usually cheaper when they are in season. Fruit and vegetables are often cheaper at your local street or farmers market. Replace your morning snack with a piece of fruit from home. A banana/ apple from the supermarket costs half the price of a chocolate bar/crisps. Don t throw away vegetables that are about to go out of date. Use them in stews, soups and casseroles which you can freeze and eat another time. Look for supermarket deals on fruit and vegetables, such as BOGOF offers. let s eat a rainbow Different colours of fruit and veg give us different health benefits because they contain differing amounts of vitamins and minerals. Vitamins A, C and E have antioxidant properties which are thought to help destroy free radicals in our bodies. Free radicals are molecules produced within cells which may cause tissue damage or disease. Vitamin A is found in orange, red or yellow fruits and vegetables. Orange juice, kiwi fruits and peppers contain plenty of vitamin C. Vitamin E is found in nuts and seeds, and plant oils such as olive oil. Iron helps the body to produce healthy red blood cells which are needed to carry oxygen around the body. Broccoli & spinach are good soources of iron. Calcium is needed for strong bones and teeth. Apricots and green leafy vegetables contain calcium. Potassium helps reduce blood pressure. All fruits contain potassium but good sources are bananas, rhubarb and dried fruit. www.phunkyfoods.com Copyright Purely Nutrition Ltd 2015. Created by Dr Jennie Cockroft
CRUNCHY COLESLAW Ingredients (makes around 20 servings): 150g pot of low fat plain yoghurt ½ teaspoon Dijon mustard 2 tablespoons low-fat mayonnaise ½ white cabbage 2 large carrots ½ red onion Colander, chopping board, vegetable peeler, sharp knife, grater, bowl, spoon 1. Mix the yogurt, mustard and mayonnaise together in a bowl. 2. Peel the carrots. 3. Remove the outer leaves of the cabbage. 4. Peel the onion and cut off the ends. 5. Grate the onion, carrots and cabbage. 6. Tip all of the vegetables into the bowl and stir through the dressing. You can store coleslaw in the fridge in a covered container (eg sandwich box) for up to 3 days. Per 46g serving 93kJ / 22kcal 0.6g 2.7g Typical values per 100g : Energy 387kJ / 93kcal Contains 37g Fruit and Veg per portion ( 1 / 2 portion of your 5 A DAY) < < 3% SUPER-CRUNCH Super-Crunch is a cold pudding which can be put together in minutes! There are endless variations to this recipe use any fresh or stewed fruit of your choice (ideally use in-season fruit, it will usually be cheaper), try different yogurts, swap the yogurt for custard, sprinkle on cinnamon, add seeds or chopped nuts Just have super-crunchy fun! Chopping board, knife, spoons, serving glasses or bowls Ingredients (serves 2): 160g fresh fruit, cut into small piece (e.g grapes, kiwis, strawberries), or stewed fruit (eg rhubarb, apple) 150g pot plain low-fat yogurt 1 teaspoon runny honey 50g crunchy oat cereal/granola 1. Divide the prepared fruit between the glasses or bowls. 2. Stir the honey into the yogurt, then divide the yogurt between the glasses/bowls. 3. Sprinkle the oat cereal granola on top. Per 184g serving 912kJ / 216kcal 5.1g 2.1g 24.3g 0.2g Typical values per 100g : Energy 418kJ / 99kcal Contains 80g Fruit and Veg per portion (1 portion of your 5 A DAY) 1 1 2
STRAWBERRY CHEESECAKE TOMATO SALAD 200g strawberries 150g fat free plain yoghurt 100g fat free fromage frais 5 plain digestive biscuits Ingredients (makes 2 servings): 2 large tomatoes, chopped 1 tbsp olive oil 1 tbsp balsamic vinegar 1 / 2 red onion, finely chopped 1 tbsp runny honey Large handfuls of basil (roughly torn) Freshly ground black pepper Table spoon, knife, plastic food bag, 4 small glasses to serve Knife, chopping board, jar with screw lid, bowl. 1. Put the digestive biscuits into the food bag, and using your fists press into small pieces. Pour a layer of the crumbled biscuits into the bottom of each glass. 2. Chop strawberries into small chunks and add a layer on top of the biscuit crumbs in each glass. Keep a few strawberries in reserve for decoration. 3. Mix the yogurt, fromage frais and honey and add a layer to each of the glasses. 4. Finish off the dessert by decorating with a few strawberry pieces. Per 133g serving 569kJ / 135kcal 3.5g 1.5 0.3g Typical values per 100g : Energy 428kJ / 102kcal 13% 6% 1. Mix together the tomatoes, onion and basil in a bowl. 2. Place the olive oil and balsamic vinegar in the jar and shake well to mix. 3. Pour the balsamic dressing over the tomatoes and season with pepper. 4. If possible, make in advance to allow the flavours to develop before serving. Per 144g serving 350kJ/84kcal 6.0g 0.9g 4.1g Trace Typical values per 100g : Energy 243kJ / 59kcal 9% < Contains 50g Fruit and Veg per portion ( 1 / 2 portion of your 5 A DAY) Contains 130g Fruit and Veg per portion (2 portions of your 5 A DAY)
MANGO MADNESS Smoothies are a quick and easy way to start the day. 2 mangoes 2 bananas 300ml cold semi-skimmed milk Ice to serve Chopping board, knife, blender, measuring jug BERRY SMOOTHIE A mouth-watering smoothie combining the goodness of fruit and dairy. Why not experiment with other types of berry. And remember, fresh, frozen and canned fruit all count towards your 5 A DAY (just make sure canned fruit is in fruit juice) so you can make these nutritious drinks economically all year round! 450g seasonal berries 450g low fat strawberry yogurt 200ml semi skimmed milk 1. Peel the banana and chop the mango. To chop the mango, place the mango on a flat surface. Hold the mango in a vertical position and feel where the stone is, then slice it lengthways either side of the stone to remove the two Cheeks. 2. Now holding each slice flesh side up, cut a criss cross pattern (2cm wide) into the flesh down to the skin, being careful not to cut all the way through the skin. Turn the skin inside out and simply cut away the cubes of mango. 3. Place the mango cubes and chopped banana into a blender, add the milk and combine until you have a thick smooth consistency. 4. To serve put ice in some glasses and pour the smoothie on top. Per 200ml serving 565kJ / 134kcal 1.6g 23.1g Typical values per 100g : Energy 282kJ / 67kcal Contains 125g Fruit and Veg per portion (1 1 / 2 portions of your 5 A DAY) 2% 26% 25g porridge oats Chopping board, knife, blender, measuring jug 1. Whiz the berries, yogurt and milk together with a stick blender until smooth. 2. Stir through the porridge oats, then pour into 4 glasses and serve. Per 256ml serving HIGH 692kJ / 165kcal 2.7g 1.5g 18.9g 0.2g Typical values per 100g : Energy 270kJ / 64kcal Contains 124g Fruit and Veg per portion (1 1 / 2 portions of your 5 A DAY) 2 3%
BANANA PITTA POCKETS Ingredients (makes 1 serving): Peanut butter 1 banana 1 small wholemeal pitta bread Knife, toaster, chopping board. 1. Peel and chop the banana. 2. Toast the pitta and then split the pitta down the middle. 3. Lightly spread the pitta bread with the peanut butter. 4. Push the banana slices into the pitta pocket and eat on the go! Why not try: Peanut butter and raisin pitta Chocolate spread and strawberry pitta Peanut butter and apple pitta Chocolate spread and banana pitta Hummus and grated carrot pitta Grated cheese and carrot pitta Per 195g serving 1759kJ / 481kcal 2.8g 23.3g Typical values per 100g : Energy 902kJ / 214kcal Contains 100g Fruit and Veg per portion (1 portion of your 5 A DAY) 2 1 1 26% 1 FRUIT SALAD Ingredients (makes 6 servings): 4 kiwi fruits 200g red and/or green seedless grapes 1/2 melon, cantaloupe/galia 8 tbsp low fat natural yogurt 1 pinch of ground ginger (optional) Sharp knife, bowl, chopping board, table spoon, serving bowls. 1. Wash the grapes and peel the kiwi fruit and melon. 2. Once peeled, chop the melon into biteszie chunks, slice the kiwi fruit and then half them and chop the grapes in half. 3. In a bowl mix together the fruit. 4. In a separate bowl, mix together the yogurt and the ground ginger (if using). 5. Share the fruit between six serving bowls and spoon the yogurt mix on top. Top tips: You can use a variety of different fruit combinations: Oranges, raspberries and blueberries Apple, mango and pomegranate seeds Per 177g serving Pears, blackberries and sliced peach or nectarine. 321kJ / 76kcal 2.8g 23.3g Typical values per 100g : Energy 181kJ / 43kcal Contains 157g Fruit and Veg per portion (2 portions of your 5 A DAY) Remember if you choose canned fruit, make sure it s in natural fruit juice, not syrup. < < 16% 2%