5 A DAY and your family


Do you cook and shop for a household, including a fussy eater or two?

It’s easier than you might think to ensure everyone gets five portions of fruit and vegetables a day.There are many ways to introduce more fruit and vegetables into your family’s diet. The wider the variety of fruit and vegetables you eat, the better.Dietitian Azmina Govindji gives a few simple tips to get you started.

Think about your day
There are 5 A DAY opportunities throughout your family’s day.

“Not all those opportunities are immediately obvious,” says Govindji. “A cooked breakfast, for example, can give you several portions if you have grilled mushrooms, baked beans, grilled tomatoes and a glass of unsweetened 100% fruit juice.”

If you have cereal or porridge for breakfast, add some fruit, such as sliced bananas, strawberries or sultanas.

Govindji highlights some other 5 A DAY opportunities:

  • Morning break at school. All children aged between four and six at Local Education Authority-maintained schools are entitled to one free piece of fruit or vegetable a day, which is usually given out at break time. If your child is older, you could send them to school with a piece of fruit to eat at break time. The School Food Regulations ensure that fruit and/or vegetables are provided at all school food outlets, including breakfast clubs, tuck shops and vending machines.
  • Lunchtime at school. A school lunch provides your child with a portion of fruit and a portion of vegetables. If you give your child a packed lunch, there are many ways to add fruit and vegetables. Dried fruit counts towards their 5 A DAY, so why not try sultanas or dried apricots? Put salad in their sandwiches or give them carrot or celery sticks, cherry tomatoes, satsumas or seedless grapes. A lot of swapping goes on at lunch, so talk to the mums of your child’s friends to see if you can all give your children at least one portion.
  • On the way home from school. At home time, kids are often very hungry. Take this opportunity to give them a fruit or vegetable snack. This could be a small handful of dried fruit, a banana, a pear, clementines or carrot sticks. When they’re really hungry, they’ll try foods they might otherwise refuse.
  • Dinner time. Get into the habit of having two different vegetables on the dinner table. You don’t have to insist that the children eat them, but if Mum and Dad always do, they may end up trying them. Vegetables in dishes such as stews and casseroles also count. When cooking these dishes, avoid adding extra fat, salt and sugar, and use lean cuts of meat.

Get children involved early
Getting your child involved in choosing and preparing fruit and vegetables can encourage them to eat more.

“Familiarise young children with the colours and shapes of fruits and vegetables as early as possible,” says Govindji.

“Each weekly shop, let them choose a fruit or vegetable they’d like to try. Supervise your child in the kitchen while they help you prepare it.”

Present your children with as wide a variety of fruit and vegetables as possible and make eating them a normal part of family life.

“If your children aren’t keen, canned vegetables, such as sweetcorn, lentils and peas, can be a good place to start,” says Govindji.

Disguising vegetables, by grating carrots into bolognese sauce, for example, can also work, but don’t rely solely on this.

“Try not to reinforce the idea that vegetables are unpleasant and always need to be hidden in foods. Instead, have fun together by trying lots of different fruit and veg and finding what your children like.”

Sourced from: www.nhs.uk

Toddlers are becoming so obsessed with iPad’s they require therapy!

Children as young as four are becoming so obsessed with Smartphone’s and iPad’s that they require psychological treatment.


A young schoolgirl left her family with a £2000 credit card bill after using an app on her grandfather’s iPad.

Experts have warned parents who allow young children access to tablet computers such as an ipad for several hours a day are causing dangerous long term effects on children. The youngest known patient being treated for over-use of a iPad, is a young four-year-old girl in the South East of the UK. Her parents sent her for compulsive behaviour therapy after she become “distressed and inconsolable” when the iPad was taken away from her. Due to the use the young girl had she became obsessed to using the iPad for over four hours a day!

Dr Richard Graham, who launched the UK’s first technology addiction programme three years ago, said he believed there were many more addicts of her age.

“The child’s mother called me and described her symptoms,” he said

“She told me she had developed an obsession with the device and would ask for it constantly. She was using it three to four hours every day and showed increased agitation if it was removed.”

Dr Graham said that young technology addicts experienced the same withdrawal symptoms as alcoholics or heroin addicts, when the devices were taken away.

He warned that the condition prevented young people from forming normal social relationships, leaving them drained by the constant interaction.

“Children have access to the internet almost from birth now,”

“They see their parents playing on their mobile devices and they want to play too. It’s difficult, because having a device can also be very useful in terms of having a reward, having a pacifier.

But if you don’t get the balance right it can be very dangerous.

“They can’t cope and become addicted, reacting with tantrums and uncontrollable behaviour when they are taken away. Then as they grow older, the problem only gets worse. Even the most shy kids, when they hit their teens, suddenly want to become sociable and popular.”

It is feared that products such as baby-proof iPad covers and iPotties, which feature built-in iPad stands, only fuel the problem.

Parents who have found themselves unable to wean their children off computer games and mobile phones are paying up to £16,000 for a 28-day “digital detox” programme designed by Dr Graham at the Capio Nightingale Hospital in London.

Psychiatrists estimate that the number of people who have become digitally dependent has risen by 30 per cent over the past three years.

A survey last week revealed that more than half of parents allowed their babies to play with their phone or tablet device.

One in seven of more than 1,000 parents questioned by babies.co.ukwebsite admitted that they let them use the gadgets for four or more hours a day.

James Macfarlane, managing director of the website, said: “Given that babies between 3-12 months are awake for only around 10 hours per day this is a huge proportion of their waking day.

“Although 81 per cent of our users felt that children today spend too much time on smart devices, it hasn’t put most of them off using them to entertain their baby.”

‘Yoga helps you prepare for everything’: Jennifer Aniston reveals limb bending discipline is aiding her ahead of Justin Theroux wedding


jennifer-aniston-yoga2Yoga’s her secret helper: Jennifer Aniston revealed she is bending over backwards to get ready for her wedding with Justin Theroux

Preparing for a wedding is always stressful.

But Jennifer Aniston has revealed she is using yoga to help her get ready for her nuptials with Justin Theroux.

The Friends star said the limb bending discipline is something that helps keep her calm

The 44-year-old told E: ‘Yoga kinda helps you prepare for everything. Honestly, it’s like meditation.

‘It just allows anything that is coming at you throughout the day to be kind of doable.’

The thrilling revelation came as she attended the launch of her yoga instructor Mandy Ingber’s new book, Yogalosophy: 28 Days To the Ultimate Mind-Body Makeover on Tuesday night.

The Thin Pink Line actress got engaged to the actor and writer last August, and speculation has been at fever pitch ever since about their plans.

In March the couple were forced to deny claims they would be tying the knot in Hawaii, and have been keeping tight lipped about where and when it will happen.

Jennifer was far keener on talking about yoga, and said that before she took up the practice her body was far different.

She said: ‘We were a lot rounder. We ate terribly. We did that, and then we sort of grew up a little bit more and we got jobs.

And she credited her yoga guru for her now famous finely toned physique.

She said: ‘That was always my ‘ugh’, my legs. That’s why I credit her for (them) – with yoga.’

Jennifer the ancient Indian limb bending discipline with Ingber at least three times a week.

She previously said: ‘Yoga strengthens my muscles and gives me a great sense of peace and calm. It also improves my breathing and centres me.

‘I usually follow yoga with about 40 minutes of cardio – hiking, running or at the gym,’ the star said in 2010.’


Sourced from: www.dailymail.co.uk