Posts Tagged ‘kids’

Healthy Easter Breakfast for Kids

Monday, March 25th, 2013

Three ingredients, three steps to make these light pancakes within minutes!Easter-Bunny-Pancakes


3 eggs

250ml milk

125g plain flour


  1. Beat eggs and milk together in large bowl, then beat in flour until batter is smooth.
  2. Lightly coat a 20cm frying pan on medium-high heat with cooking spray.
  3. Make one pancake at a time by dropping a large spoonful of batter onto pan and tilting to cover the whole surface of the pan evenly. Cook until golden, turning once, about 2 minutes per pancake.
  4. Have fun decorating your pancakes, for example Easter Bunny pancakes as shown here.

10 Top Tips for Getting and Staying Physically Active

Monday, February 18th, 2013

                                                              1. Get Moving.

Take the stairs instead of the lift, Walk short journeys you have to make, get off the bus a stop early.

       2. Start slowly and build up.

Don’t try to do too much too soon. Instead, take a gradual approach, and build up your activity routine as you become fit.

       3. Stuck for time?

As much as 2 x 15 minutes of exercise can make the difference.

     4. Desk exercises.

       While seated, perform some exercises to help strengthen and tighten your muscles.

       5. Do things you enjoy.

      You are more likely to stick with exercises that you find fun.

       6. Find a partner.

People who exercise with a partner or group are more likely to stay on track.

  7. Drink plenty of water.

Good hydration before, during and after exercise is essential to your wellbeing.

  8. Write it down.

An exercise diary can help you chart your progress and provide motivation on those days that you just don’t feel like getting off the couch.

   9. Reward yourself.

Set yourself weekly exercise goals and reward yourself with a new book, massage etc. at the end of the week if you have achieved these.

     10. Play some music.

  Exercising to your favourite songs can helps keep you motivated.

Healthy Halloween Treats

Monday, October 22nd, 2012

While researching for this Halloween blog I came across this recipe for Monster Mouths. They look really good and are also a healthy alternative to sweets and fizzy drinks.

Follow this link for the recipe

Back to School – Healthy Packed Lunch Ideas

Monday, August 20th, 2012

We all know how difficult it can be to come up with different, healthy and fun lunch box ideas – and that is why we end up packing up the same lunches over and over again! Packed lunches, just like any other meal, should have a balance of ingredients to fit in with healthy eating guidelines.

To help avoid packed lunch boredom, Nutritional Concepts has some simple ideas to make sure your child’s packed lunch packs a few surprises as well as a healthy, nourishing meal in the middle of the day:

  • Offer a variety of foods throughout the week. Just like adults, kids can get bored with having sandwiches everyday for lunch. Why not try using the same fillings, but add excitement by changing the bread e.g. pitta bread, bagels or tortilla wraps.
  • Make sure food looks good as well as tasting good by adding different colours and textures. Forget about your typical lettuce and tomato salad. Instead try a pasta salad or potato salad. Cook and drain the pasta or potatoes and mix with a little mayonnaise or olive oil, then add some cut up vegetables such as tomatoes, cucumbers and carrots. If you like you can also include some sliced turkey, chicken or ham. If you decide to pack a traditional sandwich, try cutting the bread with fun shapes using a cookie cutter.
  • Sometimes kids, especially younger ones, don’t like to eat a whole sandwich or bowl of food. Instead you can try preparing cut up cubes of cheese, grapes, baby tomatoes, carrot sticks and mini crackers. Finger foods are really very appealing for all ages!
  • Always include a drink in the lunch box to make sure they don’t become dehydrated during the afternoon. Water, fruit juice and milk are all healthy choices.
  • Make sweet stuff, such as chocolate, biscuits and cakes an occasional treat rather than everyday items.

Overall, as well as something to drink, a healthy packed lunch should contain:

  • One portion of vegetables or salad and one portion of fruit (fresh, canned or dried can all count).
  • One portion of a milk or dairy item such as milk, cheese, yoghurt or a yoghurt drink.
  • One portion of meat, chicken, fish, eggs, peanut butter, beans or other protein source.
  • One portion of a starchy food, such as bread, pasta, rice, noodles or potatoes.

Getting Active for Kids

Monday, June 18th, 2012


We all want our children to grow up to be happy, healthy adults. Whatever Active kidstheir weight it is important that children eat properly and get lots of exercise to build a healthy body.

Children need to do at least 60 minutes of activity a day to help them stay happy and healthy. Activity does not always have to mean sport – running around and having fun outside counts too.

The following activity chart should help us all to do something active every day.

  • Try to do at least 20 minutes of green activity every day.
  • Work towards 60 minutes of green and amber activities every day.
  • Agree on a limit to spend on red activities every day.

Green (Very active)

Playing outside – football, skipping, dancing, swimming, cycling.

Amber (Moderately active)

Walking to school, cleaning your room, washing the car, getting off the bus one stop earlier.

Red (Non active)

Spending time on the computer / play station, watching TV.


Try to spend more time on green and amber activities and less on red.

Keep Food Healthy During the School Holidays

Monday, June 20th, 2011

The school holidays are fast approaching and they can be associated with a lack of routine which can mean that there are more opportunities to eat more food more often. Here are some tips to avoid over-indulging in fatty, sugary, salty and pre-packaged foods that can be tempting alternatives during the holidays.

  • Encourage your kids to maintain their school-eating schedule. This can help to stop grazing between meals. Try to stick to a nutritious breakfast, lunch and dinner as well as healthy morning and afternoon snacks.
  • When packing the swimming gear or getting ready for the walk to the park, throw in some fresh fruit and vegetables to help with the hunger pangs.
  • Encourage your kids to drink more water, rather than fizzy drinks.
  • Focus on more activity to help counteract any increased food intake.
  • Keep kids occupied as much as possible. Boredom can play a big part in snacking, overeating and drinking.
  • Help make mealtimes fun. Let your kids help to plan and prepare a meal.

Halloween Treats

Monday, October 18th, 2010

Halloween Treats


  • 100g unsalted butter, softened at room temperature
  • 100g caster sugar
  • 1 free-range egg, lightly beaten
  • 275g plain flour
  • 1 tsp vanilla extract

 To decorate

  • 400g icing sugar
  • 3-4 tbsp water
  • 2-3 drops food colouring


Preparation time: less than 30 minutes

Cooking time: 10 to 30 minutes

Preparation method

1.      Preheat the oven to 190°C. Line a baking tray with greaseproof paper.

2.      Beat the butter and sugar together in a bowl until combined.

3.      Beat in the egg and vanilla extract, a little at a time, until well combined.

4.      Stir in the flour until the mixture comes together as a dough.

5.      Roll the dough out on a lightly floured work surface to a thickness of 1cm.

6.      Using Halloween-style biscuit cutters, cut biscuits out of the dough and carefully place onto the baking tray.

7.      Bake the biscuits for 8-10 minutes, or until pale golden-brown. Set aside to harden for 5 minutes, then cool on a wire rack.

8.      For the icing, sift the icing sugar into a large mixing bowl and stir in enough water to create a smooth mixture. Stir in the food colouring.

9.      Carefully spread the icing onto the biscuits using a knife and set aside until the icing hardens.