World Food Day Friday 16th October
World Food Day is coming up on Friday 16th October.
Take time to plan some new recipes and use it as a theme day for your family. Encourage a friend to do the same and hold a virtual meal together using your new recipes. Try some out from link below.
Healthy routines start with sleep
Children need sleep to help them grow and develop healthily.
As parents, we’re aware of the health risks for our children from too many "treat" foods, too many sugary drinks or not being active enough. But did you know that sleep is also important for children’s health?
Sleep is central to a child’s health and wellbeing. For children, it influences their development in many ways from managing their emotions to the development of their thought-process and physical health.
Lack of sleep can increase the risk of a child becoming overweight which could lead to obesity, heart disease, and even cancer as they get older. Sleep affects our appetite and being up for longer means there are more chances to eat, which can mean gaining weight.
Our experts say that healthy routines often start with sleep and a regular routine at bedtime can really help improve children’s sleep as it helps our body clocks develop into their natural, regular rhythm.
It can be hard to stick to a bedtime routine especially as children have been out of their “normal school” routine for so long. Many parents have told us that they have found sleep, snacking, managing treat foods and other healthy behaviours difficult over recent months.
Research shows these factors help develop a good bedtime routine:
Aim to get enough sleep for your child’s age. Children of different ages need different amounts of sleep and while there are no exact amounts, in general, children aged between five and 12 need at least ten hours of sleep - this of course can vary between children.
3 - 5 year olds: 11 - 12 hours at night, plus a daytime rest of up to 1 hour
5 -12 year olds: 10+ hours
over 12 year olds and teenagers: 8 - 9 hours
For babies and toddlers
About 6 months old: 10-11 hours at night plus 3 daytime naps (1.5 - 2 hours for 2 of the naps)
About 9 months old: 10-12 hours at night plus 2 daytime naps (1.5 - 2 hours)
About 1 year: 10-12 hours at night plus 2 daytime naps (1 - 2 hours)
About 2 years: 10-12 hours at night plus 1 daytime nap (1.5 - 2 hours)
In this video our Chief Specialist in Nutrition, Dr Marian O’Reilly explains how sleep can impact on our health and diet.
*New dates added* Healthy lunch and snack ideas for kids
Looking for some inspiration or tips to feed your family for less?
Fri 11th Sept
12-1pm Join here
Thurs 17th Sept
6-7pm Join here
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