Healthy Eating

Young children have a small capacity for food but also have high energy and nutrient requirements.  Three meals a day are often not enough to provide all the nutrients they require, therefore, healthy snacks between meals are very important.  Including fruit and vegetables as snacks for morning break will also help them get their five a day.

Bread snacks can help meet these extra energy needs so a small roll, pitta bread or bread sticks can be good inclusion in the lunchbox.  Thinly spread the bread with a little margarine, low-fat spread or butter and avoid using sugary spreads like jam, honey and chocolate spread which can be harmful to teeth.

It is important that children drink enough during the day so that they don't become dehydrated and tired.  Water and milk are the most suitable for children, and sugary drinks, including fruit juices and smoothies, should be avoided as these can cause tooth decay, especially when taken between meals.

Helpful tips:

Drinks

What to pack: 

• Water - tap water or unflavoured, still, boiled water
• Milk - whole, semi-skimmed or skimmed 

What not to pack:

• Fruit Juices (including pure fruit juice), smoothies, sparkling water, squash or fizzy drinks, even those labelled 'no added sugar', 'diet' or 'zero'

Fruit & Veg

What to pack:

• Any fresh fruit and vegetables, or fruit packed in pots or tins in fruit juice not syrup.  A portion could be one medium sized piece of fruit, e.g. apple, orange, banana, pear, a cup of grapes (make sure grapes are cut into halves, or quarters, lengthways), cherries or berries
•  A cereal bowl of salad, e.g. lettuce, tomatoes, cucumber and celery

What not to pack:

• Fruit tinned in syrup
• Dried fruit e.g. raisins, sultanas
• Processed fruit bars e.g. fruit winders, fruit flakes etc.  These are high in sugar and can cause tooth decay

Bread

What to pack:

• White or wholemeal bread, rolls or baguettes, toast, plain bagels, wheaten, soda, potato or pitta bread spread thinly with a little margarine, low-fat spread or butter, plain bread sticks or crackers, a small sandwich with a sugar-free filling such as tomato, tuna, chicken, cheese etc.

What not to pack:

• Sugary spreads, including jam, honey, marmladae or chocolate spread as these are harmful to teeth
• Peanut butter and chocolate spreads are not permitted; we are a nut free school
• Stay clear of cereal bars or unsweetened breads and pastries, e.g. pancakes, scones (plain and fruit), fruit bread, croissants and Danish pastries as these can contain a lot of sugar and/or fat and salt

The Daily Mile

Here at Rowandale, all year groups including Playgroup, take part in the Daily Mile. But what is the Daily Mile?

The Daily Mile is a social physical activity, with children running, wheeling or walking – at

their own pace – in the fresh air with friends. Children can occasionally walk to catch their breath, if necessary, but should aim to run, jog or wheel for the full 15 minutes. We want every child to have the opportunity to do The Daily Mile in their setting, and are now working to build The Daily Mile’s community with schools, early years settings, local councils, sports bodies and other supporters in the UK and beyond.

For more information visit: The Daily Mile website

The Superhero Challenge invited schools across NI to take on the #DailyMile (15 minutes of exercise in any form) dressed as their favourite superhero. Year 5W certainly got into the spirit of things with their creativity!

We were delighted to be one of four winners of

• £250 donation to the school

• 25 pupils are invited to the Moy Park Belfast City Marathon Expo and Pack Collection on Friday 3rd May including complimentary transport courtesy of Translink, participation in a Daily Mile challenge supported by Better, child friendly session on the importance of the lifesaving Air Ambulance NI service, lunch provided by Moy Park and a goodie bag including a t-shirt AND medal

• 2 x complimentary entries and a special discount code as a token of thanks to the organising staff for a 2024 event

Pictured here are representatives from Belfast City Marathon and The Daily Mile UK with Year 5W.