Fun With Food

Nutrition Information Sessions - May

13/04/2022
Sign up for these FREE online nutrition information sessions with Registered Dietitians throughout May! Open to everyone.
If the dates/times don’t suit or for other nutrition topics, pre-recorded sessions are available to watch at: https://vimeo.com/showcase/8198914

Introduction to Solids – Thursday 5th May @ 10am, available at: https://tinyurl.com/solids-may or https://northerntrust-hscni.zoom.us/webinar/register/WN_ivaGDu11RMiJCTUi5qYIZA

Food & Mood – Friday 13th May @ 11am, available at: https://tinyurl.com/foodmood-may or https://teams.microsoft.com/registration/3jCanNfYpEqWAEvnYl_2xQ,Z7-Vz65V30q3zHrM65smUw,RoCFsfzd8kClP5F2tMKVGw,CAvL47DHNUCa0ybcidZghQ,UiKenWF6B0uFRgaD-y-ZOA,rDACN5p3zEaYnJeC3sPVmg?mode=read&tenantId=9c9a30de-d8d7-4aa4-9600-4be7625ff6c5&skipauthstrap=1

Nutrition Information Sessions - April

24/03/2022
Eating Well as You Age - Tue 5th April @ 12.30pm, available at: https://tinyurl.com/age-april or https://setrust-hscni-net.zoom.us/webinar/register/WN_waFoERtzSuOBs1kX1xFn_w

Fussy Eating - Thur 7th April @ 10am, available at: https://tinyurl.com/fussy-april or https://northerntrust-hscni.zoom.us/webinar/register/WN_2qhD-pgvSb2Rq4iFlui0Pw

County Armagh Community Development delighted to be part of safefood Community Food Initiatives (CFI) Programme 2022-2024.

16/03/2022

County Armagh Community Development is one of four Northern Ireland community projects to benefit from safefood funding to transform the shopping and healthy eating habits of low-income communities across the region.
safefood is investing in 13 community projects across the island of Ireland over the next three years as part of its Community Food Initiatives (CFI) Programme 2022-2024.

The funding aims to help each of the project to set up, manage and sustain their own community food scheme aimed at positively influencing healthy eating habits of residents by developing their skills and knowledge around food, healthier shopping and cooking skills.
County Armagh Community Development plans to encourage healthier eating among children by building parenting skills to ensure healthy choices are made.
David McMullen, Project Co-ordinator, said the funding will have a huge impact.
He explained: “As a grassroots community development organisation, County Armagh Community Development understand the importance of whole family health and how nutrition plays a key role in development, and we are delighted to be delivering this project in the Southern Trust area.
“Clearly if we are to persuade children to eat more healthily it is necessary to build parenting skills to ensure healthy choices are being made in relation to purchasing and preparation of food.
“The importance of making the right choices has been highlighted by issues arising from the Covid 19 Pandemic with community having an even bigger role to play in raising awareness on how to prepare healthy nutritious food.”
Welcoming the new projects, Ray Dolan, Chief Executive of safefood, said: “The work of Community Food Initiatives has never been more important. We face rising food and living costs and the pressure that puts on low-income families in eating a healthy, balanced diet while meeting other essential household expenses.
“The projects joining our CFI programme today put healthy eating on the agenda in local communities and can improve family health, tackle inequality, and change people’s lives for the better.
“By focusing on skills and knowledge in relation to food, this can have a transformative effect on families across the island of Ireland.”

2 Cookery Demonstrations with “Wisebytes”

With all the outings we have had over the last 9 months, we have always tried
to provide a picnic or lunch.
For many families a picnic makes a day out more
affordable and with that in mind we present
***********
2 Cookery Demonstrations with “Wisebytes”

“Picnic without Sandwiches”
Thursday 10th March at 8.00pm on Zoom

And for those who prefer to cook at home

“Something Different on the BBQ”
Thursday 24th March at 8.00pm on Zoom

Please contact admin@cacd.org.uk for the joining details

Nutrition Information Sessions - March

28/02/2022
Sign up for these FREE online nutrition information sessions with Registered Dietitians throughout March! Open to everyone.
If the dates/times don’t suit or for other nutrition topics, pre-recorded sessions are available to watch at: https://vimeo.com/showcase/8198914

Menopause & Diet - Thur 3rd March @ 7pm - 7:45pm, available at: https://tinyurl.com/meno-march or https://setrust-hscni-net.zoom.us/webinar/register/WN_tmz7NzKiTF6CRceiyprhVg

How to Save Money on Your Food Shop - Tue 8th March @11am - 11:45am, available at: https://tinyurl.com/save-march or https://teams.microsoft.com/registration/3jCanNfYpEqWAEvnYl_2xQ,Z7-Vz65V30q3zHrM65smUw,RoCFsfzd8kClP5F2tMKVGw,BKNSG_0L9EKUoZa-7I42sg,_3xzbrA-aEmXgMbqbHWkIg,wG8fWVcYxESF9BtsXEOnDQ?mode=read&tenantId=9c9a30de-d8d7-4aa4-9600-4be7625ff6c5

Introduction to Solids - Thur 10th March @ 10am - 11am, available at: https://tinyurl.com/solids-march or https://northerntrust-hscni.zoom.us/webinar/register/WN_gN9aQg2gTyC-ezBD2OwjQg

Feeding The Under 5s - Mon 21st March @ 12pm - 1pm, available at: https://tinyurl.com/u5-march or https://westerntrust-hscni-net.zoom.us/webinar/register/WN_xWVLm3eeRKCxxOy6BZDrMg

Nutrition Information Sessions - February

26/01/2022
Sign up for these FREE online nutrition information sessions with Registered Dietitians throughout February! Open to everyone.
If the dates/times don’t suit or for other nutrition topics, pre-recorded sessions are available to watch at: https://vimeo.com/showcase/8198914

Fact or Fiction? Nutrition Myths & Fad Diets - Wed 2nd Feb @ 10 - 10:45am, available at: https://tinyurl.com/fact-feb or https://northerntrust-hscni.zoom.us/webinar/register/WN_5FKUI5FtT3ej812sOh2-jg

Mealtime Tips & Fussy Eating - Thur 10th Feb @ 4- 5pm, available at: https://tinyurl.com/Fussy-eating-feb or https://setrust-hscni-net.zoom.us/webinar/register/WN_IDrAveqjRridXQgi1X3pxA

Sustainable Diets - Tue 15th Feb @ 12 – 12.45pm, available at: https://tinyurl.com/sustainable-diet or https://westerntrust-hscni-net.zoom.us/webinar/register/WN__HTWbwpOTmqS5kNkqr6grw

Gut Health – Wed 23rd Feb @ 12 – 12.45pm , available at: https://tinyurl.com/guthealth-feb or https://teams.microsoft.com/registration/3jCanNfYpEqWAEvnYl_2xQ,Z7-Vz65V30q3zHrM65smUw,RoCFsfzd8kClP5F2tMKVGw,UzZRsftM3kGIrc0Ti76TDA,1f_rEslzV0Ce8DeCcIDIxQ,I3hU6ruw6UWko9-0NSLNZA?mode=read&tenantId=9c9a30de-d8d7-4aa4-9600-4be7625ff6c5&skipauthstrap=1

Regional Nutrition Information Sessions for January 2022

Thank you to all those who helped with our safefood Community Food Initiative project

14/12/2021
Thank you to Joanna Neeson from Wyse Bites for the really enjoyable demonstration last night. This was our finale event on our #safefood Community Initiatives 2019-2021 project.

The project supported community awareness & knowledge around healthy eating, cooking skills, food safety & hygiene, healthy shopping, preventing food waste through budgeting & meal planning and Improving the availability and access to safe & healthy food in the community.

A special thanks also go to our funder safefood Community Food Initiatives for the funding, the Public Health Agency and the #SouthernTrust Cook It! dieticians for their workshops and materials which we were able to access and to our families who got involved and stayed committed to completing the small projects.

Regional Nutrition Information Sessions for December

30/11/2021
Sign up for these FREE online nutrition sessions taken by Registered Dietitians throughout December.
Anyone can attend. Be sure to put the dates in your diary – simply click the links below to register!
If the dates/times don’t suit or you would like to find out more about other nutrition topics, pre-recorded sessions are available to watch at https://vimeo.com/showcase/8198914

Food and Mood - Wed 1st Dec @11am - 12pm - available at: https://tinyurl.com/food-mood-dec or
https://teams.microsoft.com/registration/3jCanNfYpEqWAEvnYl_2xQ,Z7-Vz65V30q3zHrM65smUw,RoCFsfzd8kClP5F2tMKVGw,weVKjHTTvUaF8MFHCoUj4w,5mtbt5pBxkqXbSHBNAB8jQ,E1CjqlmxaECX3fvOTX38FQ?mode=read&tenantId=9c9a30de-d8d7-4aa4-9600-4be7625ff6c5

Feeding under Fives - Mon 6th Dec @11.30am - 12.15pm - available at: https://tinyurl.com/under-5s-dec or https://westerntrust-hscni-net.zoom.us/webinar/register/WN_Xto6QuBRTjKhjOrFAdVErQ

Eating Well as you Age - Thur 9th Dec @10am - 10.45am - available at: https://tinyurl.com/eat-age-dec or https://setrust-hscni-net.zoom.us/webinar/register/WN_QYIEs1ptRKya7pR22QVaOQ

Nutrition for your Teenager - Wed 8th Dec @12.30pm - 1.30pm - available at: https://tinyurl.com/teenager-dec or https://southerntrust-hscni.zoom.us/webinar/register/WN_nK_ord7fRYiwoEV8oLnjPA

Transform your trolley with a healthier, balanced food shop

15/11/2021
Planning your weekly shop is key to healthy eating. Without a shopping strategy you might come home with a more than you bargained for – leading to an unhealthy food shop and food waste. We’ve developed this 12 step guide to meal planning and food shopping to help families make the small, practical changes needed for a healthier life.
1. Plan your meals and snacks for the week
Check what you have in the cupboards, fridge and freezer and only shop for what you need.  Remember to throw out food past its use-by date.
2. Make a shopping list
When you have completed your meal plan for the week and checked your cupboards, make a shopping list. This will help you buy what you need and avoid impulse purchases.
3. Beware of special offers
A third of foods on special offer aren’t that good for you so unless they are on your list, walk by. Steer clear of temptation and avoid aisles where you know you’ll find it. 
4. Shop alone if you can
If you know pester power is an issue, try to avoid bringing children on the family shop.
5. Don’t go shopping when you’re hungry
Have a small snack like a piece of fruit or popcorn before you go shopping to help you make better choices and get to the checkout treat-free.
6. Don’t shop when you are tired or stressed
We tend to reach for the comfort foods to help us get through.  If it’s possible, try and pick a time and a day when you’re under less pressure to go food shopping.
7. Know your labels
You should choose foods lower in fat, added sugar and salt. Compare the labels of your favourite foods with similar products to buy the healthiest option. Also check use-by-dates to avoid buying food that will need to be used quickly.
8. Check that packaging
Don't buy food with damaged packaging so cans should be free from dents or bulges and packaging should be free from damage or leaks.
9. Get cold foods home fast
Take frozen and chilled foods straight home to the fridge and freezer and never leave food in a hot car.
10. Do a check before you checkout
Watch out for the treats and unplanned food items.  We get enough of those elsewhere without putting them in our shopping trolleys.
11. Bag your groceries safely
Pack cold foods together and separate raw meats, poultry, and seafood from other foods. Also remember to clean reusable bags by putting them into the washing machine on a regular basis to keep them clean.
12. Plan for the journey home
Use a coolbag or coolbox to keep your groceries cold during the trip home, particularly in warm weather or if you have a long journey home.

Let's go easy on the treats - new initiative from safefood

30/10/2021

About a fifth of the calories that children eat come from treat foods. Since the pandemic, parents say that their children are eating even more treats than normal.
Treat foods are foods that are high in sugar, fat and salt. Crisps, biscuits, chocolate and sweets provide little in the way of nutrition so we should only eat them occasionally and in small amounts. When our kids fill up on treats, they don't have room for more nourishing foods.
An unhealthy diet will affect our children’s health, from dental problems in the short-term, to serious health issues when they are older. Here are our tips to help you give treats in smaller amounts and less often.

1. Look around – treats are everywhere
At first, just observe. Take a day or two to become more aware of when and where you and your children see treats each day. Do your kids ask for treats in the supermarket or local shop? Do they want the treats they see on TV ads? Do your family, friends and neighbours give them treats?
Once you start noticing that treats are everywhere, you might see that your children see and get more of them than you realised. We need to help our children understand that treats are just that – ‘treats’ – something special to be enjoyed occasionally.

2. Let’s go easy on the treats
The pandemic has had a big impact on what we eat and how active we are as families. Lockdowns, home-schooling and a lack of social contact have all made it difficult to manage treats at home. But as public health restrictions ease, we can re-start healthy habits at home.
Here’s child psychologist Peadar Maxwell with advice on how we can change our behaviours around treats

3. Start with a plan - and stick with it
It all starts with a plan. Our health experts recommend that children should only eat treats in small amounts and not every day. For some families, this might mean only having treats at the weekend. For others who might be eating treats every day, that could be aiming for a treat-free day or not having treats after school. Aim to set a goal of reducing treats that is realistic for you.
You could also think about why your kids eat more treats than you might want them to. Do they ask for them? Does someone else give them? Are you using treats to reward good behaviours or prevent bad ones?  Where are they eating these treats? Thinking about these questions might help you to understand some of the triggers.
Once you’ve set a goal, you’ll need to work with your family to agree this. Everybody has to be in this together if it’s going to work.

4. Helping you when you need to say “No” to treats
There are going to be lots of different times when you might need help with saying “No” to treats. And each time might need a different response.
If your child is hungry and asks for a treat, you can offer them a healthy snack. Here are lots of healthy snack ideas
But children can push back and that can be hard to deal with, especially if you're under pressure. Here Peadar talks about dealing with meltdowns when you say no to treats.

5. Looking for help? We’ve got your back
When you’re trying to cut down on treats, you’re probably going to need some help.  Let’s be honest, parents aren’t the only ones who give children treats. So speak to your family, friends and neighbours. Join our Make A Start Facebook Group where we discuss supports and advice around reducing treats and other healthy habits.

6. Out of sight out of mind - avoid triggers 
Since treats are all around us, the next step is to try and change that. The two key places that we can control are when food shopping and in our own homes. If you are out shopping in the supermarket, try to stay out of the treats aisles. Avoid the special offers on treats at the ends of aisles. If you really don’t want them or need them, they’re not a bargain.
Let’s face it – most of us have a 'treats press', so for younger kids, try to make sure it's out of reach and that they’re not allowed to take things from it freely. On a positive note, you can leave healthier foods in easy reach, like a fruit bowl on your counter. That way, children are tempted by these when they’re hungry. 

7. You can do this!
If you set a realistic goal, then you know you can do this. Keep telling yourself that you can. Think about those days that went well and how you managed them. If you do have a bad day, just park it, move on and remember the good ones.

8. Give real treats, not treat foods
Sometimes, we want to give our children treats and make them feel special. And it’s important that we continue to do that. But we’re relying more and more on food treats and need to think about some healthier options. Many kids really just want a bit more of your time and attention.
Alternative treats could be a trip to your favourite place – the park, the woods, a playground, a beach or library. Whatever is near where you live and brings some enjoyment to you all. You could play a game with them, indoors or outside. And for those little ones at home, even a hug and kiss can sometimes be the thing to boost everyone’s spirits.

9. Keep an eye on how you are doing
Changing how many treats your children have will take time. On average, it takes about two months to change a habit, or start a new one.  It can really help if you take a few minutes each week to think about how you are doing. Maybe you might want to download our treat diary to keep track of how you are doing.
If things haven’t gone so well, ask yourself a few questions.

Are there still places or times when treats are a particular challenge?
Do you need to talk to family and friends for more support?

10. Celebrate success
When you achieve your goal, no matter how big or small, take a moment to appreciate what you have achieved. Reducing the amount of treats your children have is a real challenge and you deserve to feel like a hero. Your efforts are helping to set them up for a healthier life both now and the rest of their lives.

Fuller article with videos - https://www.safefood.net/start/tackling-treats-(1)

November Nutrition Webinars

25/10/2021

Sign up for these FREE online nutrition sessions taken by Registered Dietitians throughout November.
Anyone can attend, be sure to put the dates in your diary – simply click the links below to register.
If the dates/times don’t suit or you would like to find out more about other nutrition topics, pre-recorded sessions are available to watch at https://vimeo.com/showcase/8198914

How to Save Money on Your Food Shop: Wed 3rd Nov @ 12 - 12.45pm https://tinyurl.com/save-money-nov or https://teams.microsoft.com/registration/3jCanNfYpEqWAEvnYl_2xQ,Z7-Vz65V30q3zHrM65smUw,RoCFsfzd8kClP5F2tMKVGw,tU1klZrwS0OyOHX9yM7pzQ,sbGSvf1-nkCFfWAvKnqSIg,6AD4f_fM7kOrChp2cX-uvw?mode=read&tenantId=9c9a30de-d8d7-4aa4-9600-4be7625ff6c5

Mealtime Tips and Fussy Eating: Wed 10th Nov @ 4 - 5pm https://tinyurl.com/Mealtime-nov or https://setrust-hscni-net.zoom.us/webinar/register/WN_lceTR6fyQ1KzjJ6elYZ6fA

Introduction to Solids (Weaning): Thurs 11th Nov @ 10 - 11am https://tinyurl.com/Intro-solid-nov or https://northerntrust-hscni.zoom.us/webinar/register/WN_lUgmctYyRCqlKdYUvo_JEQ

Healthy Diet, Healthier You: Tue 23 Nov @ 1.30 - 2.10pm https://tinyurl.com/Healthy-diet-nov or https://southerntrust-hscni.zoom.us/webinar/register/WN_jDYSsogtTdWJLmibDkfydA

Disclaimer:
Please note any information shared in the Q&A/chat facility may be viewed by others. Facilitators are not responsible for individual participants throughout the webinar.

Community Food Initiative Programmes

21/10/2021
We have been working with a lovely group of families from the Newtownhamilton area over the last 4 weeks on a food nutrition and cooking programme.

Families have joined in a zoom call each week to hear a range of topics connected with healthy eating and watching a webinar on the subject.

Then they were given a recipe challenge and groceries to cook a meal every week.

It has been all hands on deck with young members of the family joining in the preparations for the meals and more importantly, trying the different flavours.

The recipes were all popular and each family have come up with adaptions to suit their own tastes.

The same food nutrition and cooking programme was also run for families in the Markethill area over the 4 weeks.

The children again showed great enthusiasm in joining in the activities and thoroughly enjoyed being involved in both the zoom calls and the cooking.

Thank you to safefood for providing the funding, the Southern Health and Social Care Trust for providing the webinars and to the families for their commitment in taking part.

There appears to be lots of budding chefs in Co Armagh.

Salt in your Diet

11/10/2021
Too much salt can raise your blood pressure and high blood pressure is a leading cause of stroke and heart disease.
Your body does need small amounts of salt to stay healthy – about four grams each day. At the very most, six grams - or one level teaspoon - is the limit. But research shows that most of us actually eat around nine grams of salt or more each day, more than twice the recommended amount.
To stay healthy, most of us need to cut down on the amount of salt we eat. It’s best to do it gradually so that your taste buds have a chance to get used to it. Over about six weeks, your taste buds will adjust and you’ll get used to less salty foods. Then you can start to really enjoy the natural flavours in your food!
Where does this salt come from?

70%-80% of the salt we eat is from processed foods.
20% is added to food during cooking or at the table.
10%-15% of the salt we eat is found naturally in food.

Easy ways to cut down on salt

Remove the salt cellar from your table.
Try different seasonings – black pepper, fresh herbs, spices, garlic or lemon juice add lots of flavour to food.
Keep ready-meals to a minimum.
Eat more lean cuts of meat and fish, like a pork chop, or chicken breast without the skin.
Cut down on salty meats such as bacon, gammon and ham.
Eat fewer processed meats like burgers, sausages, rashers or battered foods.
Make your own sauces - stock cubes, gravy granules and ready-made sauces are all very high in salt.
Avoid packet and tinned soups, instant noodles, ketchups and sauces, savoury snacks like crisps and salted nuts.

Check the label to find the lowest salt option

Foods are low in salt if the label says less than or equal to 0.3g salt per 100g.
Foods are high in salt if the label says greater than or equal to 1.5g salt/100g.
Look out for ‘no added salt’ on the label.

October Nutrition Webinars

27/09/2021

Sign up for these FREE online nutrition sessions taken by Registered Dietitians throughout October.
Anyone can attend, be sure to put the dates in your diary – simply scan the QR code with a mobile device or click the links below to register.
If the dates/times don’t suit or you would like to find out more about other nutrition topics, pre-recorded sessions are available to watch at https://vimeo.com/showcase/8198914

Top Tips For a Healthier Weight: Wed 6th Oct @1-2pm https://tinyurl.com/Toptips--Octo or https://teams.microsoft.com/registration/3jCanNfYpEqWAEvnYl_2xQ,Z7-Vz65V30q3zHrM65smUw,RoCFsfzd8kClP5F2tMKVGw,3JlYG__-6E-5BKgZ1t96uA,4xs1AeqNvkO2WYXyamZLAg,5rVg29F-H0GM-A2lRYniWg?mode=read&tenantId=9c9a30de-d8d7-4aa4-9600-4be7625ff6c5

Nutrition for Your Teenager: Tues 19th Oct @ 6.30-7.30pm https://tinyurl.com/teens-oct or https://southerntrust-hscni.zoom.us/webinar/register/WN_R1UbXS40T3mVi8tXCtFUEQ

Nutrition Myths & Fad Diets: Wed 20th Oct @12-12.30pm https://northerntrust-hscni.zoom.us/webinar/register/WN_qfhx6wsVTvKXo4shGRK8SA or https://tinyurl.com/Myths-Oct

Feeding Under Fives: Thurs 21st Oct @2-3pm https://westerntrust-hscni-net.zoom.us/webinar/register/WN_DBSUVjsEQQKueVxYnt18yw or https://tinyurl.com/Under5s-Oct

Top Survival Tips for First time Students

16/09/2021
Top survival tips for first-time students, from Niall Grieve, safefood placement student from Ulster University.

Summer is coming to an end and I always see this time of year as a transition period for young people. We all go back to school, starting a brand new year, with brand new teachers, sometimes in a brand new school.
For many, this may also mean starting college or university, which I feel is one of the biggest changes in a young person’s life. You’ll often leave your friends and family behind to start fresh in a brand new city or country. You may be living with a group of strangers and you’ll be completely responsible for looking after yourself.
But as a university student myself, it has become quite apparent to me that one skill young people lack the most is cooking skills and basic nutrition understanding. Even if you think you can cook, you’ll often find yourself short on time to cook due to studying, working and maybe even nights out or you may feel you don’t have the money to buy healthy foods and ingredients.
My top tips for eating a balanced diet at university

Buy store brand products such as oats and cereals
I can buy a 1-2kg bag of porridge oats for 99 pence while the bigger brands could be as expensive as £3.
Buy in bulk
I know you may feel buying three cans of peas on offer for £2 is more expensive in the moment than one can for £1.00 but by the end of the year, these small savings really add up! But make sure these foods don’t expire anytime soon.
Freeze your leftovers
When you have ingredients that are near expiration date, cook your meals in bulk and freeze the extra portions for another day. This will not only save you time in the future but it will also prevent any food going to waste.
Buy frozen veg instead of fresh
It is just as nutritious and can last for way longer!
Learn three or four basic recipes by heart
For me, this was a vegetable omelette, chicken curry as well as the fish fingers recipe from our website.
Cook with friends!
Plan a recipe with your housemates or friends like a stew or hotpot. This way you can share the costs of the ingredients, divide the work load and cook a nutritious and filling meal.

Moving to university is a stressful time for anyone. It may be your first time away from home, and managing your money and the work load can be a big adjustment. However, it is important to look after your body as well. Get adequate sleep, regular exercise and try and have a diet as healthy and nutritious as you can. This will help prevent you getting run down and help you stay focused and energised throughout the day.
Check out our recipe book 101 Square Meals for a range of simple and budget-conscious recipes that could be perfect for your university adventures.

Plenty of Ideas in the safefood 101 Square Meals Cookbook https://www.safefood.net/Recipes/101-Square-Meals-Cookbook

September Nutrition Webinars

18/08/2021

Sign up for these FREE online nutrition sessions taken by Registered Dietitians throughout September.
Anyone can attend, be sure to put the dates in your diary – simply scan the QR code with a mobile device or click the links below to register.
If the dates/times don’t suit or you would like to find out more about other nutrition topics, pre-recorded sessions are available to watch at https://vimeo.com/showcase/8198914

Healthy Lunchbox and Snack Ideas: Wed 1st September @ 10.30am
https://tinyurl.com/lunchsnackssept or
https://setrust-hscni-net.zoom.us/webinar/register/WN_ShnXrt-WRLyWVSA27An1LQ

Introduction to solids: Thurs 9th September @ 10am
https://tinyurl.com/solidssept or
https://northerntrust-hscni.zoom.us/webinar/register/WN_izzLiZUaR_iB2nlaQWnIzA

How to save money on your food shop: Tues 21st Sept @1pm (This webinar is run on Microsoft Teams and does not require registration) https://tinyurl.com/saveonshop or https://teams.microsoft.com/l/meetup-join/19%3ameeting_Yjg4NjU3ZGYtYzcyZC00OGE3LWE0NmYtN2Y3ODM1MzMxNDRl%40thread.v2/0?context=%7b%22Tid%22%3a%229c9a30de-d8d7-4aa4-9600-4be7625ff6c5%22%2c%22Oid%22%3a%226ea72058-af00-491c-944f-d1a44465606b%22%2c%22IsBroadcastMeeting%22%3atrue%7d&btype=a&role=a%20%20Join%20conversation%20teams.microsoft.com

Healthy Diet, Healthier You: Wed 29th Sept @ 3.30pm https://northerntrust-hscni.zoom.us/webinar/register/WN_aiJlKmvRQAWtt_IG2dRJMA or https://tinyurl.com/HYDYsept

Disclaimer:
For safeguarding purposes, participants should turn off their camera and audio during the webinars. Please note any information shared in the Q&A/ chat facility may be viewed by others. Facilitators are not responsible for individual participants throughout the webinar.

August Nutrition Webinars

Are you interested in finding out more about food and nutrition for yourself or your family? Dietitians are taking these online workshops throughout August.
Free and open to all, be sure to put the dates in your diary – you don’t want to miss them!
Please get the word out and share these nutrition information sessions widely among your network, through email, on social media and via other platforms. The PHA will be sharing these posts on social media on the 23rd and 30th July so keep an eye out for these and please re-share.

·       Mon 2nd August, 1pm
Food and Mood
https://tinyurl.com/foodandmood-August or
https://teams.microsoft.com/l/meetup-join/19%3ameeting_ZmFjNDAxODEtMDNhNC00NWUwLTg3YTAtYjYxNjQ1NDVlMTYx%40thread.v2/0?context=%7b%22Tid%22%3a%229c9a30de-d8d7-4aa4-9600-4be7625ff6c5%22%2c%22Oid%22%3a%226ea72058-af00-491c-944f-d1a44465606b%22%2c%22IsBroadcastMeeting%22%3atrue%7d&btype=a&role=a

·       Tuesday 10th August, 11am
Feeding Under Fives
Registration Required (after registering participants will receive meeting ID and passcode to their email address):
https://tinyurl.com/under-fives-August or
https://westerntrust-hscni-net.zoom.us/webinar/register/WN_TDvXsn0HQ96TIVidHrSHOw
Passcode: 120741

·       Thursday 19th August, 10am
Lunchbox and Snack Ideas
Registration Required (after registering participants will receive meeting ID and passcode to their email address):
https://tinyurl.com/lunches-snacks-August or
https://northerntrust-hscni.zoom.us/webinar/register/WN_K_czmRIYQ12-5qzQhAzpEg

·       Wednesday 25th August, 4pm
Eating Well as you Age
Registration required (after registering participants will receive Meeting ID and passcode to their email):
https://tinyurl.com/nutrition-olderadults-August or
https://setrust-hscni-net.zoom.us/webinar/register/WN_704E81WJSlyjA-El6Wifnw

Disclaimer:
For safeguarding purposes, participants should turn off their camera and audio during the webinars. Please note any information shared in the Q&A/ chat facility may be viewed by others. Facilitators are not responsible for individual participants throughout the webinar.

20 game ideas for Summer Holidays

With the kids on holidays, keep them active with our 20 game ideas, great for indoors or gardens.
https://www.safefood.net/.../active-play-and-games-ideas
Public Health Agency

Community Food Initiatives Programme 2019-21 - Summer in Donaghcloney

23/06/2021
Community Food Initiatives Programme 2019-21

Co Armagh Community Development would like to recruit 8 families from the Donaghcloney area with children aged under 12 to take part in a Cook It! style programme starting Tuesday 3rd August from 4.00pm for 6 weeks.

Each week there will be an approx 40 minute zoom call to deliver evidence based nutrition, healthy eating, food budgeting and cooking skills and then you will be asked to cook a recipe, in your own time, in connection with topic from the call.

Groceries would be provided each week to cook the family meal. All we require is photographic evidence and feedback on the dish.

This education programme helps individuals to:-

Change their behaviour e.g. eating regular meals to support a healthier lifestyle
Improve confidence in cooking healthy low cost meals
Increase their knowledge & skills e.g. how to read a food labels
Improve awareness of healthy eating within a budget

If this is something you would be interested in then please register at admin@cacd.org.uk to book a place on the project.

Community Food Initiatives Programme 2019-21 - Summer in Newtownhamilton

23/06/2021
Community Food Initiatives Programme 2019-21

Co Armagh Community Development would like to recruit 8 families from the Newtownhamilton area with children aged under 12 to take part in a Food Values style programme starting 22nd July and continuing on the 29th July and 5th & 12th August from 4pm

Each week there will be an approx 40 minute zoom call to deliver evidence based nutrition, healthy eating, food budgeting and cooking skills and then you will be asked to cook a recipe, in your own time, in connection with topic from the call.

Groceries would be provided each week to cook the family meal. All we require is photographic evidence and feedback on the dish.

This education programme helps individuals to:-

Change their behaviour e.g. eating regular meals to support a healthier lifestyle
Improve confidence in cooking healthy low cost meals
Increase their knowledge & skills e.g. how to read a food labels
Improve awareness of healthy eating within a budget

If this is something you would be interested in then please register at admin@cacd.org.uk to book a place on the project.

July Regional Webinar Programme

16/06/2021

Are you interested in finding out more about food and nutrition for yourself or your family? Dietitians are taking these online workshops throughout July.
Free and open to all, be sure to put the dates in your diary – you don’t want to miss them!

Tue 6th July - 10.30am
Healthy Happy Kids: Lunchbox & snack Ideas
Registration Required (after registering participants will receive meeting ID and passcode to their email address)
https://tinyurl.com/lunches-July or
https://setrust-hscni-net.zoom.us/webinar/register/WN_h0YQgUd2S_2Eeg9hZCj-GQ

Thus 8th July - 10.00am
Healthy Happy Kids: Introduction to solids
Registration Required (after registering participants will receive meeting ID and passcode to their email address)
Passcode: 112233
https://tinyurl.com/Intro-solids-July or
https://northerntrust-hscni.zoom.us/webinar/register/WN_pBkQA5nuSYCLrJTtjwOBZA

Wed 21st July - 2pm
Top tips for a healthier weight
https://tinyurl.com/weight-tips-july or
https://teams.microsoft.com/l/meetup-join/19%3ameeting_ZTE4N2E2MzEtYjdhZi00Y2Y4LTlkYzktNDVjYWRhZWY5ZjNk%40thread.v2/0?context=%7b%22Tid%22%3a%229c9a30de-d8d7-4aa4-9600-4be7625ff6c5%22%2c%22Oid%22%3a%226ea72058-af00-491c-944f-d1a44465606b%22%2c%22IsBroadcastMeeting%22%3atrue%7d&btype=a&role=a

Tue 27th July - 1pm
Nutrition myths
Registration Required (after registering participants will receive meeting ID and passcode to their email address)
https://tinyurl.com/myths-July or
https://southerntrust-hscni.zoom.us/meeting/register/tZcrc--upz8uHtIam0OEldtwiRxVcuyNc_ZI

Disclaimer: For safeguarding purposes, participants should turn off their camera and audio during the webinars. Please note any information shared in the Q&A/ chat facility may be viewed by others. Facilitators are not responsible for individual participants throughout the webinar.

What is the cost of a healthy food basket in Northern Ireland in 2020?

08/06/2021

This research updates the cost of a Minimum Essential Food Basket, for four household types, in Northern Ireland to 2020.
Two previous research projects, in 2014 and 2016, worked with members of the public in multiple ‘deliberative focus groups’ across Northern Ireland, to agree what should be included in a minimum essential, but nutritionally adequate and socially acceptable, food basket.
This research uses Consensual Budget Standards methodology to establish the cost of the food element of a Minimum Essential Standard of Living (MESL) for four household types.

Separate groups of members of the public met for each household type, in three locations across Northern Ireland, and through iterative in-depth discussions, reached a consensus on what the food baskets should include.
This report presents the cost of the minimum essential food basket for the four household types, adjusted to reflect food costs in 2020, building on the data published thus far for 2014, 2016 and 2018.

This demonstrates the average weekly cost of healthy food, and the level of household income that may need to be spent on attaining this minimum standard.

safefood | What is the cost of a healthy food basket in Northern Ireland in 2020?

Safefood - Food Basket - Sample Menus - NI.indd

Food Poverty | Consumer Council

Looking for healthy snack inspiration?

25/05/2021

safefood nutritionists put a spin on pizza and cheese-on-toast to come up with this Pizza Soldiers recipe
Perfect if the kids (or adults) are hungry between meals.
https://www.safefood.net/recipes/kids-pizza-soldiers
#onedailywin #makeastart

HSE Ireland Healthy Ireland Department of Children, Equality, Disability, Integration and Youth Public Health Agency

Lets Give Treats a Break

25/05/2021
Some tips from the safefood website

Are you like most families, eating more treats since the pandemic?
Let’s give treats a break with one daily win by making small changes to cut back.
Here’s our tips: https://www.safefood.net/start/tackling-treats-(1)

Feel like you’re always the one saying “no” to the kids?
You’re not alone. Read our latest blog – Confessions of a meanie – for some consolation and tips on giving treats a break in your house: https://www.safefood.net/blog/confessions

Wondering what to give your kids when they are thirsty?
Water and milk are the best thirst quenchers and they don’t have sugar you find other drinks.
Here’s tips to cut down on sugary drinks: https://www.safefood.net/.../replacing-sugary-drinks-(1)

HSE Ireland Healthy Ireland Public Health Agency

Regional Nutrition Webinars - April

Are you interested in finding out more about food and nutrition for yourself or your family? Dietitians are taking these online workshops throughout April.

Free and open to all, be sure to put the dates in your diary – you don’t want to miss them!

Thursday 8th April, 4pm
Mealtime tips and fussy eating
Registration required, follow the link below:
https://tinyurl.com/FussyEating-April or https://bit.ly/3uyQfLI

Tuesday 13th April, 11am
Top Tips for a Healthier Weight
https://tinyurl.com/Weight-Tips-April

Tuesday 20th April, 7-8pm
Fact or fiction: Nutrition myths and fad diets
https://tinyurl.com/Myths-April or https://bit.ly/3cXbQrg
Meeting ID: 503 933 1325
Passcode: 751441

Thursday 29th April, 10-11am
Introduction to Solids
https://tinyurl.com/Solids-April
Meeting ID: 971 6033 2128
Passcode: 154581 .

Regional Nutrition Webinars - May

**Update on Community Food Initiative programme funded by safefood**

16/03/2021
Through a Community Food Initiative programme funded by safefood Co Armagh Community Development have been working with families from Gilford Nursery and Primary School to promote Healthy Eating

Just an update on the last 2 programmes delivered during February and March 2021. Both programmes lasted for 4 weeks and had a nutritional and educational element along with a cooking challenge each week.

The facilitators for the Food Values sessions covered The Eatwell guide, nutritional information and spent time each week covering another topic such as Food safety, Saving the Pennies, Store cupboard staples, smart shopping and food labels. Parents were then challenged to cook recipes from scratch such as, Tomato and Lentil Sauce with Pasta, Store cupboard salad, Pizza and a Family Curry with ingredients being supplied each week.

The Good Food Tool Kit covered Healthy eating and the importance of physical activity, Salt, Food Labels and Low Income Shopping & Cooking. Again each week the participants were given the opportunity to try out a recipe at home from the safefood website or the 101 square meals cookbook. The recipes were A Fresh Fruit Flan, Nevin's Chicken Korma, a Family Shepherd's Pie and a Chicken Spice Bag.

The feedback from the participants was very positive from both the information gained in the zoom sessions and from trying out the recipes. Different families enjoyed different recipes but overall the cooking element of the 2 programmes was an exciting moment each week. The children in each family wanted to be involved and that also encouraged them to try new flavours.
Everyone involved has said they will cook more from scratch and will remake a lot of the recipes provided.

Once again we would like to thank safefood for giving us the opportunity to deliver this programme through their Community Food Initiatives Programme. Also to the SHSCT team for their assistance in delivering the projects and to the parents and children of Gilford Nursery and Primary School for their enthusiasm in taking part.

We will taking the programme to other schools over the next few months.

Transform your trolley

www.safefood.net/Transform-your-trolley?gclid=Cj0KCQiAnKeCBhDPARIsAFDTLTLDsN1P4YAeWYJcqurrfeY6RHrqfI1nfx22t5Fn3fxSC1XFHun_CFsaAknWEALw_wcB15/03/2021

Transform your trolley with a healthier, balanced food shop
safefood and the Healthy Living Centre Alliance in Northern Ireland have teamed up to support families as they transform their trolley’s with a healthier, balanced food shop.
Planning your weekly shop is key to healthy eating. Without a shopping strategy you might come home with a more than you bargained for – leading to an unhealthy food shop and food waste.
We’ve developed this 12 step guide to meal planning and food shopping to help families make the small, practical changes needed for a healthier life.
1. Plan your meals and snacks for the week
Check what you have in the cupboards, fridge and freezer and only shop for what you need. Remember to throw out food past its use-by date.
2. Make a shopping list
When you have completed your food plan for the week and checked your cupboards, make a shopping list. This will help you buy what you need and avoid impulse purchases.
3. Beware of special offers
A third of foods on special offer aren’t that good for you so unless they are on your list, walk by. Steer clear of temptation and avoid aisles where you know you’ll find it.
4. Shop alone if you can
If you know pester power is an issue, try to avoid bringing children on the family shop.
5. Don’t go shopping when you’re hungry
Have a small snack like a piece of fruit or popcorn before you go shopping to help you make better choices and get to the checkout treat-free.
6. Don’t shop when you are tired or stressed
We tend to reach for the comfort foods to help us get through. If it’s possible, try and pick a time and a day when you’re under less pressure to go food shopping.
7. Know your labels
You should choose foods lower in fat, added sugar and salt. Compare the labels of your favourite foods with similar products to buy the healthiest option. Also check use-by-dates to avoid buying food that will need to be used quickly.
8. Check that packaging
Don't buy food with damaged packaging so cans should be free from dents or bulges and packaging should be free from damage or leaks.
9. Get cold foods home fast
Take frozen and chilled foods straight home to the fridge and freezer and never leave food in a hot car.
10. Do a check before you checkout
Watch out for the treats and unplanned food items. We get enough of those elsewhere without putting them in our shopping trolleys.
11. Bag your groceries safely
Pack cold foods together and separate raw meats, poultry and seafood from other foods. Also remember to clean reusable bags by putting them into the washing machine on a regular basis to keep them clean.
12. Plan for the journey home
Use a coolbag or coolbox to keep your groceries cold during the trip home, particularly in warm weather or if you have a long journey home

https://www.safefood.net/Transform-your-trolley?gclid=Cj0KCQiAnKeCBhDPARIsAFDTLTLDsN1P4YAeWYJcqurrfeY6RHrqfI1nfx22t5Fn3fxSC1XFHun_CFsaAknWEALw_wcB

What is 'junk' food?

11/03/2021

'Junk' food is food that contains little or no nutritional value, but harmful amounts of salt, fat and sugar.
Some foods, such as cakes, biscuits, sugary drinks, sweets and crisps are high in fat, sugar and salt. They foods are usually low in vitamins, minerals and fibre. While these foods are enjoyable to eat, it is best to only have them occasionally and in small amounts.
If you are having some of these foods, stick to smaller, snack-sized versions. Check the label of similar foods and choose the option that is lower in fat, sugar and salt.
The following examples are about 100 calories:

about 4 squares of chocolate (half a bar)
1 small or fun-sized chocolate coated bar
1 bag of lower-fat crisps
1 small cup cake (without icing)
1 plain mini muffin
2 plain biscuits or 1 chocolate biscuit
half a can or 200ml of sugary drink
1 scoop of vanilla ice-cream
half or 1 cereal bar - check the label for calories
5-6 chips

If you are hungry between meals, try having some healthier snacks such as fresh fruit or a yoghurt instead. This will give you energy and keep you feeling full.
Healthy swaps
Crisps
Low-fat crisps, rice cakes or popcorn

Chocolate
Fun-sized chocolate bars

Biscuits
Low-fat or plain biscuits

Hot chocolate
Choose low-calorie hot chocolate or cocoa

Chips
Oven chips

Ice-cream
Low-fat frozen yogurt/ ice-cream/ ice-pops

Cream
Low-fat natural yogurt

Check out the top shelf fact sheet
Cereals, breads, potatoes, pasta and rice | Vegetables, salad and fruit | Milk, yogurt and cheese | Meat, poultry, fish, eggs, beans and nuts | Fats, spreads and oils | Food high in fat, sugar and salt

Are you Eating too much Salt in your diet?

04/03/2021
Did you know our bodies only need small amounts of salt to be healthy?

Too much salt can raise your blood pressure and high blood pressure is a leading cause of stroke and heart disease.
Your body does need small amounts of salt to stay healthy – about four grams each day. At the very most, six grams - or one level teaspoon - is the limit. But research shows that most of us actually eat around nine grams of salt or more each day, more than twice the recommended amount.

To stay healthy, most of us need to cut down on the amount of salt we eat. It’s best to do it gradually so that your taste buds have a chance to get used to it. Over about six weeks, your taste buds will adjust and you’ll get used to less salty foods. Then you can start to really enjoy the natural flavours in your food!
Where does this salt come from?

70%-80% of the salt we eat is from processed foods.
20% is added to food during cooking or at the table.
10%-15% of the salt we eat is found naturally in food.

Easy ways to cut down on salt

Remove the salt cellar from your table.
Try different seasonings – black pepper, fresh herbs, spices, garlic or lemon juice add lots of flavour to food.
Keep ready-meals to a minimum.
Eat more lean cuts of meat and fish, like a pork chop, or chicken breast without the skin.
Cut down on salty meats such as bacon, gammon and ham.
Eat fewer processed meats like burgers, sausages, rashers or battered foods.
Make your own sauces - stock cubes, gravy granules and ready-made sauces are all very high in salt.
Avoid packet and tinned soups, instant noodles, ketchups and sauces, savoury snacks like crisps and salted nuts.

Check the label to find the lowest salt option

Foods are low in salt if the label says less than or equal to 0.3g salt per 100g.
Foods are high in salt if the label says greater than or equal to 1.5g salt/100g.
Look out for ‘no added salt’ on the label.

https://www.safefood.net/healthy-eating/salt

safefood Community Food Initatives Programme

23/02/2021

safefood was established in December 1999 as the Food Safety Promotion Board. It is one of six North/South Implementation Bodies established under the Belfast (Good Friday) Agreement and given legislative effect on the Island by the North/South Cooperation (Implementation Bodies) (Northern Ireland) Order 1999, and the British-Irish Agreement Act, 1999.

Funding is provided by the Oireachtas in the Republic of Ireland and by the Northern Ireland Assembly. Seventy per cent of the funding is provided by the Department of Health in the Republic of Ireland, and the balance (thirty per cent) is provided by the Department of Health in Northern Ireland.
safefood's role is to promote food safety and provide nutritional advice on the island of Ireland in accordance with its legislative remit. They achieve this by building an evidence base of sound and authoritative science which we use to influence policy and to promote behaviour change in the overall interests of improved public health.

Through a Community Food Initiative programme funded by safefood Co Armagh Community Development have been working with families from Gilford Nursery and Primary School to promote Healthy Eating.

With the assistance of the Cook It Team from Southern Health and Social Care Trust we have taken a group of eight families through a six week Cook It programme when they learned the different food groupings in the Eatwell guide and were provided with ingredients to cook an appropriate meal based on what was learned that week. It was a great weekly boost during lockdown when the ingredients were picked up from the local Centre in
Gilford and the recipe brought out.

Children were encouraged to be involved with the preparation of the food and because of their involvement they were more keen to try the different flavours. Some recipes proved more popular than other others but most families got to try food and flavour they wouldn't normally use.
A second group of parents worked through a similar programme in an evening session and also had the opportunity to cook recipes taken from the safefood website (an excellent source for healthy recipes). Again ingredients were provided and the families worked together to produce a nutritious family meal.

There are currently 2 projects still continuing through the school, a Four Week, Food Values course and a four week Good Food Tool Kit programme.
We would like to thank safefood for giving us the opportunity to deliver this programme, the SHSCT team for their assistance in delivering the projects and to the parents and children of Gilford Primary School for their enthusiasm in taking part.
We will taking the programme to other schools over the next few months.

Pancake Tuesday - Fluffy or Crepe?

16/02/2021

Pancake Tuesday !
Time to practice your flipping skills.
Which do you prefer, Fluffy pancakes or crepes?
We have the perfect recipe for you:
https://www.safefood.net/recipes/pancakes-fruit-nuts-yoghurt
or
https://www.safefood.net/recipes/pancakes
Public Health Agency Department of Children, Equality, Disability, Integration and Youth

Breakfast sets us up for the day

10/02/2021

Whether you’re an adult or a kid, breakfast is a really important to set up for the day. Make it part of your morning routine with our guide to a healthy breakfast: https://www.safefood.net/family-health/kids-breakfast

Kitchen hygiene and food safety

08/02/2021

Did you know that rinsing a dishcloth does not remove germs?
Dishcloths need to be changed every 2 days.

For more on how to keep your kitchen clean: https://www.safefood.net/food-safety/kitchen-hygiene
Food Safety Authority of Ireland
Food Standards Agency in Northern Ireland

Food and Nutrition Webinars

28/01/2021
Are you interested in finding out more about food and nutrition for yourself or your family? Dietitians are taking these online workshops throughout February. Free and open to all, see details below:
• Mon 8th Feb, 10:30-11:30am: Weaning Webinar
https://tinyurl.com/weaning-feb Password: 388738
• Wed 10th Feb, 1-2pm: Food and Mood
https://tinyurl.com/foodmood-feb
• Tues, 16th Feb, 2-3pm: Healthy Diet, Healthier you
https://tinyurl.com/Health-Diet-Feb Password: 99086418
• Wed, 24th Feb, 16:00-17:00pm: Mealtime Tips and Fussy Eating. Registration required follow the link below!
https://tinyurl.com/FussyEating-FebClick

Meal Planning

15/01/2021
Planning meals for the week is often the key to healthy eating. Follow our six step guide to meal planning and use our meal planners to get you started:

https://www.safefood.net/how-to/meal-plan

Food & Mood

03/01/2021

Watch Cook it Dietitian Collette O'Brien explain the role that food and drink can play in shaping our mood and aspects of our health and wellbeing.

The video can be watched here(link is external) (8 minutes and 50 seconds)

Nutrition Webinars - November

03/11/2020

Check out the Healthy Happy Kids: Feeding Under Fives Webinar

Wed 11th Nov 12-1pm: HHK: Feeding Under 5s https://tinyurl.com/FUF-nov1
Thurs 12th Nov 6-7pm: Healthy Diet, Healthier You https://tinyurl.com/HDHY-nov1 Passcode: 531965
Tues 17th Nov 7.30-8.15pm: Fact or fiction: Nutrition Myths https://tinyurl.com/myths-nov1 Passcode: 452092
Wed 18th Nov 1-2pm: Food and Mood https://tinyurl.com/FoodMood-Nov
#teamSHSCT

World Food Day Friday 16th October

24/09/2020
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.

https://www.foodforlife.org.uk/get-togethers/get-involved/download-your-ffl-resource-pack/Get-Togethers-recipes

Healthy routines start with sleep

21/09/2020
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:

Developing a positive experience between parents and children at bedtime – things like talking to your child, reading or singing before bed. Along with hugs and kisses to say goodnight.
Washing before bed. Cleaning teeth, washing faces, having a bath or shower all help set up a good bedtime routine
Having main meals at least two hours before bedtime. A healthy snack can be eaten in the hour or two leading up to bedtime.

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.
Aim for:
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.

Lunch Boxes

*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

https://crowd.in/kFNAjk

Thurs 17th Sept

6-7pm Join here

https://crowd.in/Ct4P0V Passcode: 531965

Summer Edition of Nourish

This is a publication from the Southern Heath Trust Cook It Team
In this edition there are many tips to Feed your Family for less

Plan & Shop Savvy
Supermarket own brands
Beware of Special Offers
Reduce waste - store food properly
Store cupboard essentials
Bulk out meat dishes
Cook once and eat twice
Leftovers

Well worth a quick read

summer_2020__-_pdf_-_final_update_-_01_07_2020.pdf
File Size:	1362 kb
File Type:	pdf

Download File

The ABC to BBQ's

01/07/2020

Whatever the weather, the allure of summer dining alfresco is very appealing. And while eating outdoors can be a real pleasure, far too often the good habits we follow in the kitchen go up in smoke when the barbecue is lit.

When planning a barbecue this summer, bear in mind these simple rules so your friends, family and neighbours go home with memories of a good time - and not a bug to remember you by!

6 golden rules for a safe barbecue

Burgers, sausages and kebabs, and poultry must be cooked all the way through - but steaks or whole meat joints can be served 'rare' as harmful bacteria are on the outside only, and not in the centre.
If you like to marinate your meat, make sure any marinade used on raw meat is not then used to coat vegetables or cooked meat.
If you choose to barbecue any frozen food, it must be completely thawed on the bottom shelf of your fridge before you cook it.
When handling raw meat and poultry, wash your hands thoroughly and frequently, especially if preparing salads at the same tme.
Once your meat is cooked thoroughly, keep it away from raw meat and use separate chopping boards, cooking utensils and plates. Harmful bacteria in raw meat, poultry and their juices can contaminate cooked food and lead to food poisoning.
If there are leftovers from your barbecue, allow the food to cool before refrigerating, however make sure to refrigerate food within two hours of cooking. The golden rule for leftovers is - if in doubt, throw it out.

More tips for a trouble-free barbeque
Clean the grill
Barbecues are great fun for friends, family and neighbours but need some thought and planning for them to be safe for all to enjoy.
Before you begin to set up your barbecue this year and consider your menu, give your barbecue grill a thorough clean by scrubbing the metal rack with a damp brush dipped in bicarbonate of soda.

Keeping it cool

When eating outdoors, food is away from your refrigerator for a longer period of time, which can enable germs to multiply rapidly in temperatures above 5 degrees C.
With this in mind, keep perishable foods like quiche, salads and coleslaw in your fridge until you need them.

Before you start

Before you start imitating your favourite TV chef, make sure any frozen food is properly thawed (preferably in the fridge) before you start cooking it. Keep your poultry or raw meat in the fridge or cool box until needed and light your barbecue well in advance – the flames should have died down before you start cooking.

It’s in your hands

As with preparing any food, make sure to wash your hands before and after handling food.
Remember to keep raw meat separate from cooked meat and ready-to-eat foods like salads and always use separate utensils for handling raw and cooked meat.
Never put cooked food on a dish that has been used for raw meat or poultry (unless it’s been thoroughly washed) and keep food covered whenever possible.

Cook thoroughly

The big issue when barbecuing is making sure your food has been cooked thoroughly the whole way through.
This is particularly important when cooking minced or skewered meats, such as burgers, sausages and kebabs on the barbecue - while the outside may look cooked, and in some cases slightly burnt, the inside can still be raw.
safefood recommends that these meats should be cooked until they are piping hot all the way through, with no pink meat remaining and the juices run clear.

Burgers, sausages and kebabs should be cooked until they are piping hot all the way through, with no pink meat remaining and the juices run clear."

If you want to ensure that meat is thoroughly cooked (and you’ve got lots of people visiting) then it's better to pre-cook the meat in your kitchen just before you put it on the barbecue.

When cooking meat that is minced or skewered such as burgers, sausages and kebabs, and poultry on the barbecue make sure to turn it regularly and move around the grill to ensure it is cooked evenly on both sides - then run the done test:

Is it piping hot all the way through?
Is there no pink meat left?
Do the juices run clear?

So when planning a barbecue this summer, always think food safety and try to plan ahead. You want your friends, family and neighbours going home with memories of a good time, not a bug to remember you by!

Downloads

The ABC to BBQs (PDF, 5.2MB)

National Picnic Month - Healthy Bites for July

30/06/2020

Summer holidays provide a break from school and work, but we shouldn't break from being smart about food safety. More care is needed since foodborne illnesses increase during the summer. July is National Picnic month and summer picnics are a great way to enjoy the outdoors and each other's company. Keep your picnics with family and friends healthy and safe this summer by remembering the following tips.

Tips to stay food safety savvy on picnics:

Temperature and time. Keep your picnics safe this summer by remembering that the time perishable food can be left outside the refrigerator or freezer drops from two hours to one hour in temperatures above 90 degrees Fahrenheit (F). Keep hot food hot and cold food cold on the way to, and during your picnics and outdoor gatherings.
Use a food thermometer. According to USDA research, 1 out of every 4 hamburgers turns brown in the middle before it has reached a safe minimum internal temperature of 160 degrees F. The only way to be sure food is safely cooked is to use a food thermometer to measure the internal temperature before removing food from the heat source. For all whole cuts (steaks, roasts, and chops) of meat, including pork, beef, lamb and veal, cook to 145 degrees F and then allow for a 3 minute rest time before carving or consuming.
Bring non-perishable foods. Reduce the worry of keeping foods at certain temperatures by limiting the number of perishable foods. Try bringing baked potato chips or pretzels instead of potato salad; washed whole fruit, dried fruit, or fruit cups instead of a fruit salad; and other snacks such as trail mix, nuts, or sunflower seeds.
Two coolers are better than one. Bring two coolers to the gathering, one for perishable food and one for beverages. Keep perishable foods cool by transporting them in an insulated cooler kept cold with ice or frozen gel packs. Open as infrequently as possible. Store drinks in another cooler.
Keep it clean. Make sure you check ahead and find out if there's a source of safe drinking water at your destination. If not, bring water for preparation and cleaning; or pack clean, wet, disposable cloths or moist towelettes and paper towels for cleaning hands and surfaces.
Dangers of cross-contamination. Cross-contamination is the transfer of harmful bacteria to food from other foods, cutting boards, and utensils when they are not handled properly. It can happen during preparation, grilling, and serving food and is a prime cause of foodborne illness. Remember to wash your hands before and after handling food, and don't use the same platter and utensils for raw and cooked meat and poultry. Include lots of clean utensils, not only for eating but also for serving the safely cooked food.

Young Family Needed for Research

23/06/2020
UPDATE - NO MORE APPLICANTS REQUIRED - THANK YOU TO ALL WHO RESPONDED

We are partnering with safefood in a community based project for the next 2 years. At present they are seeking assistance with some consumer research and would like your help.

They are working on the next phase of the START campaign and would like to test some “Advertising Ideas” for the campaign before they launch it in the Autumn.

The research will be conducted online and they are looking for one household from our area to take part in a one to one chat with an interviewer which will last approximately 45 minutes. There will be a follow up interview in the Autumn with the same household. They are happy to talk to one person in the household or both parents and will be providing 1 one-for-all voucher per household.

The interviews will be conducted via zoom so that the interviews can be recorded and auto-transcribed. If for some reason just before an interview, someone's internet drops, they will carry out the interview on the phone, but the preference is to use zoom.
Please come back to us urgently as interviews for taking place this week.
Thank you

Take Care in the Sun when gardening

04.06.2020
Our top UV safety tips are:

Seek shade and avoid prolonged exposure from 11am to 3pm
Wear clothing and hats that protect against UVR
Use sunscreen with a minimum SPF of 15 plus UVA 4-star and apply liberally at least 30 mins before going outdoors

These sun awareness measures are essential, even in our milder local weather.
More information is available at careinthesun.org/

Joint study between Queens University and Safefood

Find attached information re Queens University study exploring family food choices during the Covid 19 lockdown. Participants will receive a £35 voucher as a thank you. This is a joint study between Queens University and Safefood. The contact details are included on the attached poster.

Chicken risotto

21.05.2020
Simple recipe for comforting Italian food
Feel like some comforting Italian food but don’t want the run of the mill Lasagna or spaghetti Bolognese? This simple recipe might be just up your street!

Ingredients - Serves 4 Adults

280g / 10 oz. of risotto rice
1 medium onion
1 clove of garlic
1 green or red pepper
5 mushrooms
1 x 198g / 7 oz. tin of sweetcorn
4 chicken fillets
1 teaspoon of oil
1 chicken stock cube dissolved in 425ml / ¾ pint of hot water
Salt & pepper, to taste

Method

Boil rice for around 5 minutes and drain
Chop onion, pepper and mushrooms
Cut chicken fillets into cubes
Crush the garlic or chop into fine pieces
Fry chicken pieces in vegetable oil
Add garlic, onions, peppers and mushrooms. Fry gently
Add rice to pan
Stir in stock, add sweet corn
Bring to boil and cook gently for 30 minutes, or until all the liquid has been absorbed
Season to taste

Serving Suggestions - Serve with a crispy side salad

https://www.safefood.eu/Recipes/Dinner/Chicken-risotto.aspx

Homemade Burgers

20.05.2020
Burgers can be a great way of getting the kids to eat meat and doesn't always have to mean digging out the BBQ.
Ingredients - Serves 4 Adults

450g /1lb lean minced beef
110g / 4 oz. brown breadcrumbs, around 4 slices
Pinch mixed herbs
1 small onion, finely chopped
¼ of an egg, beaten
1 teaspoon of plain flour
Salt and pepper to taste

Method
1.     Mix all the ingredients together in a bowl
2.     Bind with the beaten egg
3.     Shape mixture into 4 round shapes with a little flour
4.     Fry or grill gently on both sides over a low heat until well cooked
Serving Suggestions
Serve in wholegrain bread buns or with grilled potato wedges and salad

https://www.safefood.eu/Recipes/Dinner/Homemade-burgers.aspx

Sow Grow and Munch

19.05.2020
Do you want to teach your children where their food comes from and how it's produced? Sow Grow Munch is a book produced for schools, but useful in the home too, which guides you through growing food at home, along with recipes that use your homegrown produce
www.sustainableni.org/sites/default/files/resources/Sow_Grow-Munch.pdf

Online cooking help - Four cookery lessons at home

13.05.2020
Use this plan as weekly cookery lessons to encourage your young people to get confident with preparing meals.

community_food_initiative_online_cooking_programme.pdf

Minding Your Head

07.05.2020
To support the fight against COVID-19, we have been advised to stay at home.
With our usual social activities on hold for the moment, it’s very important that we look after our mental and emotional wellbeing.
As we begin this journey together we ask you to listen to the public health guidance and stay safe, look out for each other and look after your mental health.
This is temporary and there are brighter days ahead!
For more information www.mindingyourhead.info/

Healthy recipes and Healthy Choices

07.05.2020
The reason many of us don’t eat as well as we could is the thought of having to cook from scratch. Even if you don’t mind dabbling in the kitchen, you may feel too tired to face it at the end of a working day. There are some easy and tasty recipes out there that can have you eating healthier in no time.
www.choosetolivebetter.com/content/healthy-recipe

101 Square Meals

The food we eat affects our health and well-being and budget plays an important role in what food we buy and prepare. This recipe book is designed to take this into consideration and provides easy-to-prepare, low-budget, tasty, yet highly nutritious meals.
You will find sections containing useful tips on shopping, home freezing and food safety; helpful information on healthy eating and various tasty breakfast, lunch and dinner recipes. The 101 recipes offer variety for every age and circumstance, resulting in healthier, more balanced diets for individuals and families within a realistic budget.
The coloured tabs allow for easy navigation and recipes can be individually printed out to allow for easy use at home.
We hope you enjoy using this resource. Happy cooking!

www.safefood.eu/SafeFood/media/SafeFoodLibrary/Documents/Healthy%20Eating/101_Square_Meals.pdf

Grow your own

Looking for something interesting and healthy to try at home during lockdown?
Why not try growing your own vegetables? It’s easy, fun and you will have some healthy vegetables you can eat all summer long.
Don’t have a garden? Why not try windowsill gardening?
The whole family can take part, it gives everyone something fun to do together and children are more likely to eat the greens they have grown themselves.
It’s not too late to start growing your own vegetables from home. You can buy seeds in supermarkets, order online or even use things like dried peas or potatoes which you already have in your cupboards.
There are plenty of online videos showing simple ways you can grow veg. Like reusing containers such as trays, yoghurt pots or pringle containers for growing carrots in.
Check out the links below for ‘Lockdown Gardening from Home’ and ‘Window Sill Gardening’.
Lockdown Gardening from home: tinyurl.com/ydaok9nt
Windowsill Gardening Hints and Tips: tinyurl.com/yag8fmwp

Getting Active

05.05.2020
Being more physically active can help you lead a healthier life. You can find out about how to get more active in this link:
www.choosetolivebetter.com/content/getting-active

Simple Recipe ideas

05.05.2020
Simple Recipes to try, click on link below
www.safefood.eu/Recipes.aspx

Keeping Active and Healthy at Home

05.05.2020
Click on the link below for adapting to new routines and ways of co-existing during current pandemic
www.safefood.eu/START/Ten-ways-to-keep-active-and-healthy-at-home.aspx

Healthy snack ideas:

05.05.2020
Rather than reaching for treat foods when your kids are hungry, click on the link here for some healthy snack ideas.
https://www.safefood.eu/START/Healthy-Meals/Healthy-snack-ideas.aspx

Family meal plans for three weeks:

05.05.2020
Children require three regular meals - breakfast, lunch and dinner - and two snacks every day. Click on the link below for some ideas for meals and snacks from Safefood nutritionists to help you plan your week.
https://www.safefood.eu/START/Your-Tools/Meal-Planner.aspx

​​Nutrition Information Sessions - May

​Nutrition Information Sessions - April