Resources – The Dylan Strong Foundation

5 Top tips to encourage your child to eat more fruit and vegetables

5 Top tips to get your child to eat more fruit and veg

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1. Exposure, exposure, exposure

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It's so easy that when a child doesn't initially like something we don't serve it again but it's actually really important to keep exposing children to new, different and disliked foods.

Research shows that repeated exposure helps to develop acceptance. It may take 15 exposures before a food is accepted so don’t give up! And don't forget there are so many ways to expose your children to new foods without them initially knowing. Try making pasta sauces with lots more added veg, or instead of just mash potato you can add things like sweet potato, butternut squash and suede.

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2. Variety

Variety sits side by side with exposure. It's so easy when busy to serve the same meals and same ingredients each week but it is really important to add a variety of food to ensure your child is getting a range of macro and micro nutrients and to expose them to different tastes, textures and colours.

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3. Give children choice

Research shows that giving children a few different vegetables with a meal and letting them choose which they eat increases acceptance, variety of foods eaten and overall consumption. Try serving their favourite foods with a new or disliked food, and allow them from an early age to decide what they put on their plate. Keep talking to them about why certain foods are important and why we need them in out diets everyday, this really helps children learn to listen to their bodies and also empowers your child to eat well.

It can take time to unpick and change fussy eating habits. Don’t despair. Take it one step at a time. Offer real delicious healthy wholefoods repeatedly, without pressure, and focus on empowering your child to listen to their bodies, make their own choices and develop their own tastes, likes and dislikes because the choices you are giving them are healthy choices.

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4. Snack time

It can be really hard at times to know whether your child is hungry, juggling their energy levels and knowing when to say no. Giving children the ability to snack all the time often can mean they are then not hungry to sit down and eat a meal.

Try to keep to regular meal times and encourage 3 meals a day, then when it comes to snack time, try to leave about 2/3hours between meals. Always try to give nutritious snacks that include fat, protein and carbohydrate to fill them up and boost their energy levels. Things such as fruit with a nut butter, hummus and crackers or chopped up veg are great options.

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5. Get them innvolved

This again comes back to exposing your children, but it's so important to get them involved in the cooking process, let them help you cut, chop, grate foods and cook with you as it will not only help them see different ingredients and see how it all comes together but they are also far more likely to eat something they have prepared and cooked - why not make it a family tradition that once a week you pick a new recipe and then cook it together.

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

by Hayley Test

Quick and easy nutritious breakfast ideas

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text_color="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]

We have put together some great breakfast ideas! Simply download the pdf recipe card below which includes the following recipes

~ Superfood breakfast with fried eggs
~ Strawberry protein muffins
~ Strawberry protein chia pudding
~ Protein pancakes
~ Purple powder smoothie
~ Cinnamon granola
~ Strawberry protein smoothie bowkl
~Chickpea bruschetta

[/fusion_text][/fusion_builder_column][fusion_builder_column type="1_1" layout="1_1" align_self="auto" content_layout="column" align_content="flex-start" valign_content="flex-start" content_wrap="wrap" spacing="" center_content="no" link="" target="_self" link_description="" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" sticky_display="normal,sticky" class="" id="" background_image_id="" type_medium="" type_small="" order_medium="0" order_small="0" spacing_left_medium="" spacing_right_medium="" spacing_left_small="" spacing_right_small="" spacing_left="" spacing_right="" margin_top_medium="" margin_bottom_medium="" margin_top_small="" margin_bottom_small="" margin_top="" margin_bottom="" padding_top_medium="" padding_right_medium="" padding_bottom_medium="" padding_left_medium="" padding_top_small="" padding_right_small="" padding_bottom_small="" padding_left_small="" padding_top="" padding_right="" padding_bottom="" padding_left="" hover_type="none" border_sizes_top="" border_sizes_right="" border_sizes_bottom="" border_sizes_left="" border_color="" hue="" saturation="" lightness="" alpha="" border_style="solid" border_radius_top_left="" border_radius_top_right="" border_radius_bottom_right="" border_radius_bottom_left="" box_shadow="no" box_shadow_vertical="" box_shadow_horizontal="" box_shadow_blur="0" box_shadow_spread="0" box_shadow_color="" box_shadow_style="" overflow="" background_type="single" gradient_start_color="" gradient_end_color="" gradient_start_position="0" gradient_end_position="100" gradient_type="linear" radial_direction="center center" linear_angle="180" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" background_blend_mode="none" render_logics="" filter_type="regular" filter_hue="0" filter_saturation="100" filter_brightness="100" filter_contrast="100" filter_invert="0" filter_sepia="0" filter_opacity="100" filter_blur="0" filter_hue_hover="0" filter_saturation_hover="100" filter_brightness_hover="100" filter_contrast_hover="100" filter_invert_hover="0" filter_sepia_hover="0" filter_opacity_hover="100" filter_blur_hover="0" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="true" border_position="all" first="true"][fusion_button link="https://dylan.spudworks.net/wp-content/uploads/2022/03/Quick-and-easy-nutritious-breakfast-ideas.pdf" title="" target="_blank" link_attributes="" alignment_medium="" alignment_small="" alignment="center" modal="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" sticky_display="normal,sticky" class="" id="" color="default" button_gradient_top_color="" hue="" saturation="" lightness="" alpha="" button_gradient_bottom_color="" button_gradient_top_color_hover="" button_gradient_bottom_color_hover="" gradient_start_position="" gradient_end_position="" gradient_type="" radial_direction="" linear_angle="180" accent_color="" accent_hover_color="" type="" bevel_color="" bevel_color_hover="" border_top="" border_right="" border_bottom="" border_left="" border_radius_top_left="" border_radius_top_right="" border_radius_bottom_right="" border_radius_bottom_left="" border_color="" border_hover_color="" size="" padding_top="" padding_right="" padding_bottom="" padding_left="" fusion_font_family_button_font="" fusion_font_variant_button_font="" font_size="" line_height="" letter_spacing="" text_transform="" stretch="default" margin_top="" margin_right="" margin_bottom="" margin_left="" icon="fa-file-alt fas" icon_position="left" icon_divider="no" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]Click here to download recipe cards[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

by Hayley Test

5 Top tips to support your child's immune system

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class="" id="" type_medium="" type_small="" order_medium="0" order_small="0" dimension_spacing_medium="" dimension_spacing_small="" dimension_spacing="" dimension_margin_medium="" dimension_margin_small="" margin_top="" margin_bottom="" padding_medium="" padding_small="" padding_top="" padding_right="" padding_bottom="" padding_left="" hover_type="none" border_sizes="" border_color="" border_style="solid" border_radius="" box_shadow="no" dimension_box_shadow="" box_shadow_blur="0" box_shadow_spread="0" box_shadow_color="" box_shadow_style="" overflow="" background_type="single" gradient_start_color="" gradient_end_color="" gradient_start_position="0" gradient_end_position="100" gradient_type="linear" radial_direction="center center" linear_angle="180" background_color="" background_image="" background_image_id="" background_position="left top" background_repeat="no-repeat" background_blend_mode="none" render_logics="" filter_type="regular" filter_hue="0" filter_saturation="100" 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fusion_font_variant_title_font="" font_size="" line_height="" letter_spacing="" text_transform="" text_color="" hue="" saturation="" lightness="" alpha="" animated_text_color="" text_shadow="no" text_shadow_vertical="2" text_shadow_horizontal="" text_shadow_blur="0" text_shadow_color="#000000" margin_top_medium="" margin_right_medium="" margin_bottom_medium="" margin_left_medium="" margin_top_small="" margin_right_small="" margin_bottom_small="" margin_left_small="" margin_top="45px" margin_right="" margin_bottom="25px" margin_left="" margin_top_mobile="" margin_bottom_mobile="" gradient_font="yes" gradient_start_color="#ffea9c" gradient_end_color="#e11210" gradient_start_position="0" gradient_end_position="14" gradient_type="radial" radial_direction="center center" linear_angle="90" highlight_color="" style_type="default" sep_color="" link_color="" link_hover_color="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]

1. Sleep

Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.

In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night. SO many people struggle to sleep because of the ways in which we are living now, below you can see ways in which we destroy our sleep and how we can improve it.

You should aim to get at least 7 hours sleep a night.

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2. Eat more plants

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.

The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.

Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.
Meanwhile, the fibre in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract

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3. Eat more healthy fats

Healthy fats, like those found in Extra Virgin olive oil, Avocado oil and salmon, can boost your body’s immune response to pathogens by decreasing inflammation.

Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.
Extra Virgin Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.

Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well. And I really believe we need to focus more on increasing our omega 3 and lowering our omega 6 fats.

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container type="flex" hundred_percent="no" hundred_percent_height="no" min_height_medium="" min_height_small="" min_height="" hundred_percent_height_scroll="no" align_content="stretch" flex_align_items="flex-start" flex_justify_content="flex-start" flex_column_spacing="" hundred_percent_height_center_content="yes" equal_height_columns="no" container_tag="div" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" status="published" publish_date="" class="" id="" margin_top_medium="" margin_bottom_medium="" margin_top_small="" margin_bottom_small="" margin_top="" margin_bottom="" padding_top_medium="" padding_right_medium="" padding_bottom_medium="" padding_left_medium="" padding_top_small="" padding_right_small="" padding_bottom_small="" padding_left_small="" padding_top="" padding_right="" padding_bottom="" padding_left="" link_color="" link_hover_color="" 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box_shadow_blur="0" box_shadow_spread="0" box_shadow_color="" box_shadow_style="" overflow="" background_type="single" gradient_start_position="0" gradient_end_position="100" gradient_type="linear" radial_direction="center center" linear_angle="180" background_color="" background_image="" background_image_id="" background_position="left top" background_repeat="no-repeat" background_blend_mode="none" filter_type="regular" filter_hue="0" filter_saturation="100" filter_brightness="100" filter_contrast="100" filter_invert="0" filter_sepia="0" filter_opacity="100" filter_blur="0" filter_hue_hover="0" filter_saturation_hover="100" filter_brightness_hover="100" filter_contrast_hover="100" filter_invert_hover="0" filter_sepia_hover="0" filter_opacity_hover="100" filter_blur_hover="0" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="true" border_position="all" first="true"][fusion_title title_type="text" rotation_effect="bounceIn" display_time="1200" highlight_effect="circle" loop_animation="off" highlight_width="9" highlight_top_margin="0" before_text="" rotation_text="" highlight_text="" after_text="" title_link="off" link_url="" link_target="_self" hide_on_mobile="small-visibility,medium-visibility,large-visibility" sticky_display="normal,sticky" class="" id="" content_align_medium="" content_align_small="" content_align="center" size="2" animated_font_size="" fusion_font_family_title_font="" fusion_font_variant_title_font="" font_size="" line_height="" letter_spacing="" text_transform="" text_color="" hue="" saturation="" lightness="" alpha="" animated_text_color="" text_shadow="no" text_shadow_vertical="2" text_shadow_horizontal="" text_shadow_blur="0" text_shadow_color="#000000" margin_top_medium="" margin_right_medium="" margin_bottom_medium="" margin_left_medium="" margin_top_small="" margin_right_small="" margin_bottom_small="" margin_left_small="" margin_top="45px" margin_right="" margin_bottom="25px" margin_left="" 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4. Limit sugar intake

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.
Obesity may likewise increase your risk of getting sick.

According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.

Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes, heart disease and cancer.

Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.

You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet. Don't forget that sugar is often disguised with other names, such as Dextrose, Fructose, Galactose, Glucose, Lactose, Maltose, Sucrose so make sure you read your food labels.

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container type="flex" hundred_percent="no" hundred_percent_height="no" min_height_medium="" min_height_small="" min_height="" hundred_percent_height_scroll="no" align_content="stretch" flex_align_items="flex-start" flex_justify_content="flex-start" flex_column_spacing="" hundred_percent_height_center_content="yes" equal_height_columns="no" container_tag="div" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" status="published" publish_date="" class="" id="" margin_top_medium="" margin_bottom_medium="" margin_top_small="" margin_bottom_small="" margin_top="" margin_bottom="" padding_top_medium="" padding_right_medium="" padding_bottom_medium="" padding_left_medium="" padding_top_small="" padding_right_small="" padding_bottom_small="" padding_left_small="" padding_top="" padding_right="" padding_bottom="" padding_left="" link_color="" link_hover_color="" border_sizes_top="" border_sizes_right="" border_sizes_bottom="" border_sizes_left="" border_color="" border_style="solid" box_shadow="no" box_shadow_vertical="" box_shadow_horizontal="" box_shadow_blur="0" box_shadow_spread="0" box_shadow_color="" box_shadow_style="" z_index="" overflow="" gradient_start_position="0" gradient_end_position="100" gradient_type="linear" radial_direction="center center" linear_angle="180" background_color="" background_image="" skip_lazy_load="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" background_blend_mode="none" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" absolute="off" absolute_devices="small,medium,large" sticky="off" sticky_devices="small-visibility,medium-visibility,large-visibility" sticky_background_color="" sticky_height="" sticky_offset="" 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box_shadow_blur="0" box_shadow_spread="0" box_shadow_color="" box_shadow_style="" overflow="" background_type="single" gradient_start_position="0" gradient_end_position="100" gradient_type="linear" radial_direction="center center" linear_angle="180" background_color="" background_image="" background_image_id="" background_position="left top" background_repeat="no-repeat" background_blend_mode="none" filter_type="regular" filter_hue="0" filter_saturation="100" filter_brightness="100" filter_contrast="100" filter_invert="0" filter_sepia="0" filter_opacity="100" filter_blur="0" filter_hue_hover="0" filter_saturation_hover="100" filter_brightness_hover="100" filter_contrast_hover="100" filter_invert_hover="0" filter_sepia_hover="0" filter_opacity_hover="100" filter_blur_hover="0" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="true" border_position="all" first="true"][fusion_title title_type="text" rotation_effect="bounceIn" display_time="1200" 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5. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.

Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.

To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar.

While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.
As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate.

[/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

by Hayley Test

How to encourage your child to drink more water

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text_color="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset=""]

Encouraging your child to drink more water may be difficult, especially if they don’t feel thirsty. However, thirst is quite a late sign of needing fluids, so children should be drinking regularly – about six to eight drinks spread evenly throughout the day.

[/fusion_text][fusion_checklist icon="" iconcolor="#e11210" hue="" saturation="" lightness="" alpha="" circle="no" circlecolor="" textcolor="" size="18px" item_padding_top="" item_padding_right="5%" item_padding_bottom="" item_padding_left="5%" divider="" divider_color="" odd_row_bgcolor="" even_row_bgcolor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""][fusion_li_item icon="fa-clock fas"]

Build drink times into your family’s routine

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Make drink times fun: sitting together with a book or game and only read the next page or have your turn at the game when your child has had a few more sips. If your child won’t drink then put away the book or game until the next drink time.

[/fusion_li_item][fusion_li_item icon="fa-wine-glass-alt fas"]

Let your child choose their glass, cup or straw

[/fusion_li_item][fusion_li_item icon="fa-wine-bottle fas"]

Start by expecting your child to drink only slightly more than they currently are and then gradually increase the amount you expect them to have until they are having about 1.5 litres per day

[/fusion_li_item][fusion_li_item icon="fa-glass-whiskey fas"]

Some children manage better if given half a glass and told to drink it all; some do better if given a full glass and are asked to drink half of it

[/fusion_li_item][fusion_li_item icon="fa-ruler-vertical fas"]

Measure out your child’s water into a clean jug or plastic bottle each day, so they can see what they should be drinking. Pour all their drinks from that so they can see how well they are doing and offer them a small reward if they manage to drink it all.

[/fusion_li_item][fusion_li_item icon="fa-grin-alt fas"]

Do not have battles over drinks. Try to make it about fun and a challenge rather than something they have to do, this way you are far more likely to succeed.

[/fusion_li_item][/fusion_checklist][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

by Hayley Test

5 Immune boosting recipes for the whole family

by Hayley Test