A tip to ripen fruit more quickly
Are the kids clamouring for fruit but it’s not quite ready to eat yet? Did you know that you can speed up the ripening process in fruit such as pears and peaches by harnessing the natural powers of ethylene gas? Simply place a single unripe fruit in a closed paper bag with a ripe banana or apple and the ethylene gas from the ripe fruit will make the other fruit ripen quicker. Be sure to keep monitoring it though so you eat the fruit when it is at its best.
Latest research news: Apples and Pears keep strokes away
The old wives’ tale that an apple a day keeps the doctor away may actually be wise words indeed. A Dutch research team have found that people who eat fruit and vegetables with white flesh may be at lower risk of having a stroke. The scientists wanted to see if the colour of the edible parts of fruit and vegetables people eat had particular benefits. They looked at green, orange/yellow, red/purple and white fruit and vegetable colour groups in a study of more than 20,000 people over 10 years and found significant results. Those who’d reported eating the most white fruit and vegetables such as apples, pears, bananas, garlic, onions, cucumbers and mushrooms had a 52% lower risk of having a stroke during the study. And excitingly, the more white fruit and vegetables they ate, the lower their risk. However, potatoes were not included in the study as they are significantly different in nutritional content – so sadly chips don’t count!
Get Growing
Now that Spring is finally here, why not get out and grow your own food? You can enjoy a delicious supply of fresh fruit and vegetables, it’s good exercise, it saves you money and it’s great fun! Kids simply LOVE to see their food growing and it helps them understand where their food comes from. It also gives them a fantastic foundation for life-long healthy eating habits so what’s not to love?
You don’t even have to have a garden – you can rent an allotment, ask a neighbour or get creative with a balcony or window box. Either way you’re sure to find that the food you grow yourself will taste far better than anything you buy!
For lots of easy ideas and tips to get you growing, have a look at www.direct.gov.uk
In need of a boost?
Next time you’re feeling in need of a pick-me-up, reach for an apple rather than a cup of coffee! It’s been found that eating an apple is a more reliable method of staying awake because the natural fructose, glucose and sucrose found in apples provide the body with an energy boost. Apples are healthier and much more convenient than a cup of coffee too!
Latest research news: Eat up and glow!
New research from the University of Nottingham suggests that eating fruit and vegetables can give skin a more healthy golden glow than the sun. The study found that people who eat more portions of fruit and vegetables per day have a more attractive golden skin colour, thanks to substances called carotenoids which give the red colouring to fruit and vegetables such as carrots and tomatoes. Dr Ian Stephen, who led the study said “Most people think the best way to improve skin colour is to get a suntan, but our research shows that eating lots of fruit and vegetables is actually more effective.” No need to book that holiday then – just dig in!
Lunchbox ideas:
To make lunchtimes easier, the Government has suggested a list of foods that parents can keep in mind when out shopping. These will make healthy and good value lunch boxes that kids will enjoy. Here is a suggested week for a 5-8 year old:
| Monday | Banana sandwich with wholemeal bread, Tomato, Boiled egg, Low-fat fruit yoghurt, Small box of raisins, Semi-skimmed milk |
| Tuesday | Tuna and sweetcorn wholemeal roll, Reduced-fat cheese triangle, Satsuma, Apple juice, unsweetened |
| Wednesday | Pasta and sausage salad with spring onion and red pepper, Stewed apple and blackberry with crumble top, Reduced-fat natural yoghurt, Bottle of water |
| Thursday | Edam cheese, ham and lettuce pitta pocket, Tomato, Small flapjack, Nectarine, Reduced-fat yoghurt drink |
| Friday | Houmous, red pepper and grated carrot wrap, Grapes, Creamed rice pot, Slices of malt loaf, Bottle of water |
More lunchbox ideas can be found at www.nhs.uk/change4life
A RECIPE: Yummy Apple Wedges
In March the winds might blow but this delicious dish will make you feel all warm and cosy…
You’ll need:
1 apple per person
A knob of butter (unsalted is healthier)
A little bit of ground cinnamon
A dash of nutmeg
Preparation method:
– Peel and core each apple and cut into 8 wedges
– Heat the butter in a frying pan
– Sprinkle the apple wedges with the cinnamon and nutmeg and fry very gently over a low heat, turning them until just soft – this will take about 15 minutes.
– Serve with custard or natural yoghurt – delicious!
Are you detoxing?
Fruit is great for detoxing, especially acidic fruits. Try a detox fruit smoothie in the morning. Mix red grapefruit, oranges and lemons for the perfect healthy wake up.
Why we eat fruit
Eating fresh fruit and vegetables as part of a healthy lifestyle help us to grow, to keep our bodies strong and fight against illness and diseases. Research shows too that healthy eating can improve children's concentration and help them do better in school
Brain-Boosting BerriesBlueberries, strawberries and raspberries are rich in phytochemicals, plant compounds that are believed to help brain function by clearing the brain of free radicals that can cause cell damage.
"Some research suggests that blueberries are especially beneficial for memory and concentration,". Top your child's cereal with berries, or sprinkle them in their yogurt.
Vegetables positively affect our strength and energy, and how they make us feel good overall. Vegetables are full of antioxidants, which are crucial in slowing down the aging process and eliminating the free radicals that appear in the body, mainly from stress.
Tips and TricksOne trick that often works for both fruits and vegetables is to find foods that your kids already like to eat, like smoothies, muffins, yogurt, etc., and find recipes that allow you to add fruits or vegetables to them, like banana or zucchini muffins.
The easiest way to get some fruit into your child is to switch from soda and fruit drinks to 100% fruit juice. Although eating whole fruit is better because it also has fiber, 15grams of 100% fruit juice for children 1-6 years old and 8-12 ounces for older children is an easy way to 'eat' 1-2 servings of fruit.
Remember that fruit snacks, even those made with 'real' fruit, fruit drinks and other snacks with artificial fruit don't count as a serving of fruit.
Other helpful tips might be to:
• Let your kids pick the fruits they want to eat when you go shopping
• Mix fruit pieces in with yogurt or serve them with a dip
• Make fruit smoothies
• Offer a fruit salad, with a mix of watermelon, strawberries, etc as a dessert or snack
• Make a snack mix with raisins, nuts and cereal
• Add chopped fruit, especially berries and bananas, to your child's cereal
• Try dried fruits
• Mix in some chopped fruit with jelly
Kidsfruit website securityTurn on the computer and you open the world to your children – all the wonders, all the facts, all the fun! Unfortunately all the bad stuff as well, keep them safe by observing some simple house rules.
• Always know ‘where’ your children are online, younger children can quickly get lost, so explore with them.
• Make rules for older children and enforce them.
• Keep the computer in a public room & take an interest at what they’re looking at.
• Make sure they know NEVER to give out personal details, i.e. name, age, address, phone number or your credit card details!
• Talk to them about the internet and it’s dangers, children need to know that people can lie about who they are on-line.
TOP TIP
If you use Internet Explorer 6 or 7 go into properties and add ratings to your internet browser. If it notices any damaging or adult content on a page it will ask for a password before opening it (which you set).
