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Sweet Enough Already?…

Everybody loves a bit of the sweet stuff, but it’s becoming clear that lots of us are eating way too much sugar and its making us unhealthy.

When you have a big piece of cake or a chocolate bar it’s easy to know that your having a treat with lots of sugar in, but often foods and drinks are full of the white stuff and we don’t even realise.

So, lets start with how much sugar we should be eating – can you guess how many cubes a day??

  • 4-6 years: 5 cubes         Sugar cubes
  • 7-10 years: 6 cubes
  • 11 years+: 7 cubes

(1Cube=4g)

Now remember, these are NOT goals-you shouldn’t be trying to eat this much sugar every day-this is the MOST you should have, but its much better to eat less!!

DID YOU KNOW???

On average kids are getting 3 times as much sugar as they should be!!

Where is all this sugar in my food??

These are the main ways children are eating sugar:

      • Fizzy Drinks- Some of these have about 10 sugar cubes in one drink!!
      • Cakes/Biscuits
      • Flavoured Yoghurts
      • Breakfast Cereals
      • Fruit Juice
      • Sweets/Chocolates
      • Honey/Syrups

 

  • Why cant I eat lots of sugar??

Eating lots of sugar means fat can build up and be stored in your body.  This isn’t good news for your body as it can damage your organs, make you more likely to get some illnesses and will also rot your teeth.

  • I’m Confused What is ‘Added/Free Sugars’??
  • This means any sugar that has been added to the food or drink you have.  This can be by you, your parents, food factories, chefs in restaurants-its all the same.  It is any sugar that isn’t found naturally in the food, and includes honey, syrups and fruit juices!

What’s the difference between natural sugar and added sugar- Isn’t sugar just sugar???

  • NO!

    Added sugar is not giving your body any goodness.  Your body does not need it to survive.  Your body digests it quickly and you get lots of sugar in blood, this sugar is used up by your body very fast, making you want to eat more food.  If you eat lots of sugary foods, some will be stored as fat, which will build up the more you eat like this.

    Also, too much of this type of sugar rots your teeth, meaning you might get little holes in your teeth or even worse-have to have teeth taken out forever!!

    Natural sugar is in foods like fruit and vegetables, milk and natural yoghurt.  These foods have lots of nutritious goodies in them like vitamins, minerals, fibre, and protein, which are all really important to keep you strong and healthy and to keep you growing!!

    The sugar is stored in a different way inside the food.  Your body gets the energy it needs, but much more slowly as the sugar goes into your blood more gradually and you are getting all the other goodness from the food at the same time.  This means you won’t feel like you need to eat really quickly afterwards, and you can hopefully get through to your next meal happy and full of energy!

    Remember Smoothies are high in sugar, so make sure not to have more than 150ml serving a day and have this at mealtimes to protect your teeth!

    Scoffee

    Hi Scoffee, We are talking about sugar-What have you come to tell us?

    Today I wanted to tell you some good ideas for  low sugar snack swaps!

    IMG_8832

    Instesugary cereals picturead of sugary cereal everyday (some of these can have up to 3 sugar cubes per portion!!), have a bowl of yummy porridge!

 

Instead of flavoured yoghurt try natural yoghurfruit flavoured yoghurt picturenatural yoghurt with strawberries picturet with fruit-MMmm!

 

 

 

Try my very own recipe for a change from sugary biscuits – These delicious apple ‘cookies’ are much more fun and healthy too!   IMG_0509

 

I couldn’t leave without telling a quick joke!!

Why did the kid put sugar under his pillow???…So he would have sweet dreams!!  laughing emoji picture

WOW-Thanks Scoffee- They are great ideas!!

  • A really good way to help you keep track of how much sugar you are eating is by using the ‘Be Food Smart-Change for Life’ App.  You can scan foods in and it shows you not only how many sugar cubes but also salt and fat.  It’s really fun and helps you to make healthy choices-check it out!

    So, nobody wants a world without cake and chocolate, but we just need to remember these are occassional treats, not things to eat regularly.  Get in touch with any questions, and see if you can have a look at some of the sugary foods you eat a lot and try a #sugarswap 

An Apple a Day…

apples

Hi,

I hope you’ve all been enjoying your summer holidays!  We have been having lots of fun, even though the sun seems to have gone on holiday too!! 

A while a go we had a vote to choose the next blog topic and carrots won.  I was feeling sorry for apples loosing and since they are in season in Britain right now, so they are at their best, I have decided to give them a turn at having their own post!

There are 7,500 types of apple grown in the world, and 3000 of those are in the UK!  How many types have you tried?  It may take a while to try all 3000, but have a look around your local greengrocers right now and they will have apples you haven’t seen before. There’s a lot more to apples than royal gala, so get experimenting! (My favourite is discovery!)

Why not try buying a few different types of apple and doing a blind taste test, you could have a vote between your family!

🍎 What Makes Apples so Good??

There are so many reasons to eat apples, they can really help you to stay healthy!  

You should only wash apples, not peel them, as lots of the fibre and goodness is in the skin, or just below.  

Apples have antioxidants in them, one of them is Vitamin C.  These are great for reducing damage to the cells in your body, protecting you from lots of illnesses and keeping your skin looking fresh and healthy.  There is some evidence to say that apples can help with reducing the risk of asthma (an illness in your lungs where you breathe).

Apples can help keep your heart healthy, and have been shown to help with concentration and memory-so having one with breakfast or lunch, could help you score extra points with the teacher!

Apples are a great food for keeping you feeling full, and giving you energy over time as they release their energy slowly into the body, rather than letting it all out in one go, so a great way to get fuel and keep you running around for hours!

Scoffee
Hi Scoffee, nice to see you!  We are talking all about apples today.  Have you got any fun facts for us?

Yes, I LOOOVE apples!! 

Did you know:

  • 🍏 The average apple contains 10 seeds
  • 🍎 Apple trees can live for more than 100 years
  • 🍏Pomology is the science of apple growing
  • 🍎 Apples are part of the rose family

There’s always time for some LOL’s too! 😆 😁 😀

Why did the apple stop in the middle of the road?
Because he ran out of juice.

How do you make an apple turnover?
Push it down hill

I want to know what apples you like to eat, so have a go at my poll below! Remember there’s lots of tasty apples to try, so make sure you keep your eyes peeled for a new one!

Have you ever played apple bobbing at Halloween🎃 ?  The apples float on the water because they are made of around 25% air.  When you crunch into an apple, you pop the air pockets inside just like when you pop bubble wrap! 

Apples are delicious just as they are, and are a perfect portable food, but here’s a few ideas for different ways to enjoy them too!

IMG_0509Make apple ‘cookies’.  Chop the apples into round slices and spread with 100% peanut butter.  Then add the ‘sprinkles’ like a few chopped nuts, chopped dates, dark chocolate chips, etc.

Try my baked apple recipe for a yummy dessert!

You can eat apples in savoury food too.  Cook apple chunks alongside some pork chops with sage for a natural apple sauce.

Stewed apples are a great way to add natural sweetness into yoghurt or desserts

🧀 Apple and cheese make a great combo, have a go for a tasty lunch

Make apple crisps, by putting slices of apIMG_0513ple on a tray lined with baking paper in a low oven (130ºC).  Cook for about 40 minutes, turning half way through and then leave to cool until crisp.  These are nice with some cinnamon sprinkled on! MMmm, how ‘appeeling’!!

So what are you waiting for, get crunching on some juicy apples!

 

Summertime!

 

 

It’s the summer holidays, so hopefully this means lots of running around, having fun outside, picnics and BBQ’s!

So, this time I have done a slightly different post, so we can look at delicious food to eat on the BBQ that can still be healthy.

A lot of the traditional foods people BBQ are not very healthy as they tend to have lots of fat and salt in them.  As always, these are nice for a treat, but if you want to eat BBQ’s more often (and who wouldn’t!), here are some simple ideas to make it healthy and actually more tasty (in my opinion!).

You can cook almost anything on a BBQ, so get your mum and dad involved and have some fun trying new things!

Everybody’s favourite on a BBQ is a burger, but they don’t have to just come with cheese-try making them yourselves, it’s really fun and you can create any flavours you like!

Burger and cous cous

Here’s a few combo’s I really like!

  • BEEF MINCE-GRATED COURGETTE- GRATED ONION- GRATED GARLIC-DRIED OREGANO
  • MINCE PORK- GRATED ONION- GRATED APPLE- SAGE
  • TURKEY MINCE- FRESH CORIANDER- GRATED RED ONION- HENDERSONS RELISH
  • LAMB MINCE- DRIED CORIANDER- CUMIN- SMOKED PAPRIKA
  • WHITE FISH-DILL-LEMON 

The best way to mix burgers together is to squish everything together with your hands!!

Scoffee, do you like BBQ’s??

ScoffeeI LOVE BBQ’s!!!!

What do you call a group of men waiting for a haircut??
BARBER-CUE!!!

Why did the Skeleton go to the BBQ?
To get a SPARE RIB!! 

Who wants to try my quiz?

Kebabs are great fun to eat and again the options are endless- why not design your own kebab and send it in to Scoffee!

Things to put on a kebab:

  • CHICKEN

Tandoori or Cajun is really good with flatbread and salad.  I really like raita with kebabs!Tandoori Chicken & Pilau Rice

VEGETABLES

Good ones are courgettes/peppers/mushrooms/onion

Try adding cubes of bread and halloumi cheese

FRUIT

Yes, you can even have a kebab for pudding!!

Try pineapple, grapes and peaches.  Once cooked drizzle with honey and serve with natural yoghurt dip.

Other Ideas:

Slice peppers/aubergines/courgettes/whole spring onions and toss in oil, salt and pepper.  Griddle them on the BBQ and enjoy them with crumbles feta cheese, fresh thyme or oregano.

OR, you can chop the griddled vegetable and add to cous cous with mint, and chopped nuts (pistachios or almonds work well!).

Have you ever cooked cheese on the BBQ???

  • Put a whole feta cheese in foil with lemon zest, thyme/oregano, oil, and a few chilli flakes, salt & pepper.  Wrap it up into a parcel and bake for 15 minutes on the bbq or in the oven.
  • Halloumi is also known as ‘squeaky cheese’, because it can make a little noise like a mouse when you eat it!  It’s really tasty BBQ’d, then drizzled with honey and fresh thyme or oregano.

 

BBQ Prawns

 

You can cook big bits of meat too-like whole fish,  prawns, whole chicken, legs of lamb, just get searching on the internet for ideas!

My Favourite on the BBQ is corn on the cob- boil for 5-6 minutes in water and then grill.

Try wrapping sweet potatoes in foil and cooking a jacket potato to have on the side!

 

Pudding time:

Do you remember those BBQ’d bananas from the banana blog, just put the whole banana in its skin on the grill, then split open, add dark chocolate, let it melt and enjoy!

BAKED PEACHES: Put halved, stoned peaches in foil with vanilla and honey, wrap into a parcel and bake on the BBQ until soft, this is really nice with natural yoghurt! 

OR, try the FRUIT KEBABS we talked about earlier!

I think everyone should be full by now, so all we need is the sun- Happy barbequing! 

Wakey Wakey

 

 

 

 

They say that breakfast is the most important meal of the day, so I thought we should have a look at why, and how you can have a delicious healthy breakfast everyday! 😀

It is true that we all need a nutritious breakfast in the morning, but sadly many of you children are eating either a really unhealthy breakfast or no breakfast at all.  Both of these options can mean you:

  • Being hungry at school-this means you can’t concentrate and learn properly, or run around at playtime! 🙁
  • Having poor nutrition (so, you’re not getting all the things you need from your food to be healthy),
  • Getting too much sugar and/or fat, which can make your teeth decay and make you overweight-this can cause lots of problems and illness’ in your body. 

You are only allowed so much sugar a day. 

  • If you are aged 4-6 you should have no more than 5 sugar cubes a day.  Image result for 5 sugar cubes
  • If you are aged 7-10 then you are allowed no more than 6 sugar cubes a day!
  • These are not targets, it’s best to eat less than this if you can!

Do you think this sounds a lot? Well think again when you can eat half of this just in a bowl of cereal at breakfast!!

Don’t worry, it doesn’t have to be this way.  You just need to know the good, the bad and the ugly when it comes to cereals, so you can make healthier choices!

Let’s go backwards from bad to good to see the worst offenders in the cereal world. 

If you see a cereal you love that’s not healthy, then that’s ok, you just need to remember to eat it as an occassional treat, not everyday-just like sweets and chocolates!

Obviously, I can’t list all cereals, so if your usual cereal isn’t on here, you could try scanning it with the ‘Be Food Smart-Change for Life’ app.  This shows you sugar, salt and fat in foods like this:

It’s great fun, and really easy to use the traffic lights to know if something is good for you!

The Ugly: These will give you between 2.4 and 3.7 sugar cubes per 40g serving

  • Frosties
  • Coco Pops
  • Coco ShreddiesImage result for frosties
  • cookiecrisp
  • Krave

The Bad: These will give you between 1 and 2.2 sugar cubes per 40g serving

  • Cheerios
  • Weetos
  • Shreddies
  • Rice Krispies

The Good: These will give you less than half a sugar cube per 40g serving and can be eaten regularly

  • Shredded Wheat
  • Porridge oats
  • Weetabix

Source: Public Health Liverpool

**Remember, often you will have a big bowl of cereal or go back for seconds-this will be more than the 40g serving, and so the sugar will be even higher than I have said! 😬😮

Scoffee
Morning, is everybody hungry?? Well you need to solve my riddle before you can have your brekkie.  The answer makes a delicious and healthy alternative to cereal for breakfast!

What Am I?

I can be decorated, but I am not a house
I can be boiled but I’m not a kettle
I have a shell but I’m not a crab
I can be cracked but I’m not a joke…

 

(Answer at the bottom of the blog!)

Joke time….
egg-24404_640


Why should you never tell an egg a joke?

They might crack up!!

 

This week, why don’t you have a go at designing a healthy breakfast, send me your picture or a photo if you’ve actually made and eaten it-I would love these for my gallery!

Thanks Scoffee!!

Other popular choices at breakfast can be things like pastries, muffins, croissants, brioche, packaged pancakes/waffles but again these should be eaten occasionally, as they are extremely high in fat and sugar.
They don’t really have any benefit to your
Image result for croissantsbody, in fact if eaten too often, they will harm you. (but they are very yummy, so are lovely to eat as a treat every now and again!). 

 

 

How to have a healthy breakfast:
IMG_8933

 

  • Remember a drink at breakfast.  Milk 🥛is great to get calcium for healthy teeth and bones, or water will also keep you hydrated.

  • Try and eat 2 of your ‘5 a day’ at brekkie.
    -You can simply eat a piece of fruit or vegetable with your breakfast 🍏🥕
    -Chop fruit and eat with natural yoghurt
    -Have fresh or dried fruit on your cereal or porridge.  (My boys like to make IMG_8936funny faces with fruit on their weetabix!)
    -Fruit skewers are a refreshing start to the day too!

  • Choose whole grain varieties which will keep your digestive system happy and healthy and keep you fuller for longer!

  • Mix it up, it’s more fun to try new things.  What about boiled egg 🥚with brown toast soldiers and tomatoes?!

  • Try having some protein with breakfast.  Protein helps us grow and move well.  You can get this from;
    -Yoghurt
    -Eggs
    -Nuts (or maybe 100% nut peanut butter) 🥜
    -Milk

We often make porridge in the morning.  Just put 40g porridge oats with 250mls milk and put in the microwave for 5 minutes! Eat with your favourite fruit (Blueberries, raisins, banana, rhubarb..).  It’s so easy, and will keep you running around with loads of energy until lunchtime! 💪image

Here’s a link to a recipe for some healthier pancakes, by a chef called Jamie Oliver.  I have made these many times and they are always a hit. (Tip: You can just use normal milk if you don’t have the almond milk suggested!).  These are delicious with fruit and yoghurt! 🥞

Granola can be expensive and unhealthy-again often full of too much fat and sugar, have a go at making your own, so you know exactly what your eating!

So, you can see breakfast doesn’t have to be boring to be healthy, have a go at having a good breakfast and see how much better you feel!  Dont forget to send your pictures to Scoffee!

 

(Riddle Answer=I’m an Egg!)

What’s up Doc?!

Hi Guys,

Image result for carrots

Well I can reveal the results of the food of the month poll.
And the winner is (drum roll…..) CARROTS!! 🥕🥕🥕🥕🥕🥕

So today we are going to be hopping mad for them and talking all things carrot!


The final score was:
56%  🥕
44% 🍎
So it was quite a close one- thanks to everyone who voted!

What’s good about carrots?

There are lots of brilliant things about carrots.  Their secret weapon is called beta-carotene (any guesses why they are called carrots?!).  

Beta-carotene helps you to make one of the vitamins we talked about in the 5 a day blog.  It’s called vitamin A and it’s really important to the body for lots of reasons.  The main ones are:

  • It helps to stop you getting some illness’
  • It keeps your immune system strong 💪 (this is your protective armour to stop bugs getting in and making you ill 😷),
  • It keeps your skin healthy 
  • It keeps your eyes working well. 👁👁 


Has your mum ever said to you;

“Eat your carrots and you will be able to see in the dark!!”

Did you believe her?  Surely not another veggie that can give you super powers?!

Image result for superhero

Have a go at guessing the answer:

Wow, it’s true (of course, mums are always right!!). 

Although don’t go throwing away your night vision goggles just yet!

If you don’t get enough vitamin A then you can get something called night blindness, where your eyes don’t work as well in low light.  So, by getting more vitamin A by eating carrots you will see better in darker rooms,  but I’m afraid it will never let you see in total darkness.

Be careful though, you can get it wrong, like in this poem from shelsilverstein.com;image

Send in your carrot poems (or any veggie!) to Scoffee, he would love to read them!!

Top five carrot facts:

1.Carrots are 87% water.

2.On average each person will consume 10,866 carrots in their life!

3.The first carrots ever grown were white, red, purple and yellow-but not orange!

 

4.The longest carrot in the guinness world record book is 6.245metres.  That’s about as tall as a giraffe!Image result for tall as a giraffe

 

Image result for 2 cats

5.The heaviest carrot ever recorded weighed about 9.1KGs, that’s like eating a carrot the size of two cats!

 

Oh, who’s this coming to say hello?

cropped-image1
Hi Everyone!!

What’s invisible and smells like carrots?
Bunny trumps!

What’s a vegetables favourite martial art?
Carrotee!

Did You Know?…

If you eat too many carrots, it can make your skin turn orange-this would mean eating about 10 carrots a day for at least two weeks, so don’t try this at home!  Maybe someone should tell these guys…

image


(I thought the umpa lumpas were eating too much chocolate in that factory????)

It’s Science Corner:
Try this experiment at home:- 

How to Grow a Carrot Top.

you will need…

  • Carrot top (2-3 cm from stem with some root growth remaining on top. I find the mini carrots are the best for this)
  • Shallow dish
  • Cotton wool/kitchen paper
  • Water

Put the cotton wool in the dish and dampen it. 
Next, put the carrot top on top
Place the dish in a warm sunny spot
Keep the cotton wool/paper damp
Watch your carrot top grow! Let me know your results, look mine have started to grow already!

Good luck!!
image

Brilliant- thanks Scoffee, that was so much fun!

You could also try print painting with carrots, see what patterns you can design!

Breaking News!!Carrots make great cakes!  For anyone who hasn’t tried carrot cake, you really should, it’s one of the best cakes going! 

Image result for carrot cakeThis is not my own recipe, but it’s so tasty I haven’t tried to change it,  I’m just going to share it.  It’s by a famous cook called Delia Smith.

There is also a recipe on the same page for carrot muffins , these are much quicker, healthier and easier to make on a regular basis, rather than the full cake which is just for a real treat! Send in pictures of your baking to get in Scoffee’s Gallery!

Carrots can come in lots of shapes and colours, see if you can spot any in your local greengrocer or farm shop!

IMG_8592

 

  • Carrots are yummy grated into salad, like this ‘5 a day’ salad in the picture!
  • You can also add grated carrot to to a sandwich for a crunch.  I like:
    -Cream cheese and carrot
    -Hummus or falafel and Carrot (These are good in wholemeal pitta bread)
    -Cheese and carrot
  • Try cutting them into different shapes to make them more interesting.  You can try sticks, circles or get a crinkle cutter knife for a really fun shape!
  • Try dipping them into hummus or other dips for a snack
  • You can eat them raw, boiled, stewed, or roasted (with different flavours!).
  • Grated carrot, orange and coriander salad makes a refreshing change to lettuce!
Image result for carrot love
Ahh, Just Love carrots!

Thirsty Anyone??

💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧💧
Hi,
Welcome back, Just to let you know you can now take a look at Scoffees gallery, when you’ve read this, to have a look at the pictures and fun things you scoffers have been doing at home.  Remember to keep sending Scoffee what you have been doing, including your jokes, he loves those!!

This post is all about hydration (that is, making sure you drink enough!!).

You may not think about how much you drink as being an important part of being healthy, but it can make a real difference to lots of things in your body and how you feel, so it’s worth having a think about.

Nothing on earth can live without water – it is essential for life.  When it rains, this is natures way of giving all plants a drink, so they can grow and be stronger.  Humans need water in just the same way – although I recommend getting it from the tap, rather than trying to catch rain in your mouth!

Did you know??…
On average, an adult human body is 60% water- that’s over half of your body weight!

People can survive for up to 50 days without food but only a few days without drinking water.

So, you can see why it’s so important to keep topped up, especially as a child as you need more water for your body weight than grown ups.

In your body there are lots of things called cellsthese are really important for your body to work well and, this is where lots of the water in your body is found.  If the cells get thirsty, then they can’t do their job and you will have problems in your body.

Your blood is like your bodies delivery service-posting food and an important gas called oxygen to the cells all around your body, so they can to do their job properly.  For the blood to be pumped around your body to be able to deliver the oxygen and food you need to be well hydrated.

Image result for brain

Your brain (that big thing in your head that makes you so clever and funny!), also has lots of water in it, so you can guess what happens if you don’t drink enough-it can’t work as well.  Ever not been able to stop yawning and unable to listen to your teacher?  Well, this could be for a few reasons (but definitely not because school is boring!), but it’s worth having a drink of water and seeing if this makes you feel more alert – it’s like when a car runs out of petrol and it has to be filled up! ⛽️

When you get really hot, you will notice that your skin feels wet – this is called sweating (or perspiring if you’re lady like!).  So, water is important to control our body temperature.  The sweat is evaporated and this cools us down. 😅😎

Water also has to pass through your kidneys to make wee – this helps you to remove things from your body that you don’t need (waste products) and excess water. While we are on toilet talk, if you struggle going for a No.2 it will help to make sure you’re well hydrated to keep the poo soft.

Everything in your body needs water to work, it has lots of other uses apart from the ones I have explained, and you are constantly losing water through sweating, going to the toilet and even breathing.  If you don’t drink enough to replace this you will end up dehydrated (not enough water in your body). 

This will make you feel tired and not be able to concentrate, you might get a headache, dry skin/lips, your wee might be really dark or smellier than normal.  Sometimes you might feel hungry but try having a glass of water as sometimes you are actually thirsty.

 If you notice any of these things, you can have a glass or two of water and feel much better very quickly.  Remember, if it’s hot outside or you’re exercising you will need to drink more to replace the water you lose through sweating (Eurgh!).💧💧💧

Scoffee, have you got any fun things to tell us about keeping hydrated?

Scoffee


Hi Everyone, Yes I’ve got some jokes at the ready-giggle alert!!

Knock Knock
Who’s there?
Philip
Philip Who?
Philip my glass-I’m thirsty?

What do you call dancing water?
Tap Water!!

Guess what! – You can get water from eating food too, if you think about eating a juicy orange and it dripping all down your chin, that’s because its got water in it!  It’s important to get most of your water through drinks, but you can get some from eating too!

 

 

Fruit and vegetables are really high in water, but loads of other foods have water in them too.  A very tasty way to get some of the water you need everyday!

Science Corner-🌱
Why not get a house plant and watch the effects of not giving it enough water and then think how this is the same as your body.  Obviously, give it a drink before it gets too unwell, we don’t want to hurt the plant! Take pictures and notes and let me know your results.

Brilliant as always Scoffee!

Here’s a few ideas of how to make drinking more fun!

  • Get a really cool cup to drink from
  • Have you got any funny straws?
  • Keep a look out for cool ice-cube trays, you can make lots of fun shapes to make your drink super cool!!
  • You can add some fruit or vegetables to water-This makes the water taste a bit like the food you have added, which is really tasty.  Good ones to try are strawberries, lemons & limes, cucumber, mint and oranges. but get experimenting! 🍓🍋🍊

 

 

It is best to drink water and some milk as your main drinks.  Juice is high in sugar and should just be a treat.

image

Fizzy drinks should only be drunk very occasionally as it has A LOT of sugar in, so this is not good for keeping healthy.  There can be up to 10 teaspoons of sugar in one drink!  Try measuring that at home into a cup and see just how much it is – it’s quite a shock!

Image result for how much water in the body

So, I hope you all enjoyed learning why water is so good for us.  See you next time.

CHEERS!

5 a Day!

Welcome back!

🍏🍊🍉🍍🍎🍋🍇🍒🍅🌽🍐🍌🍓🍑🍆🍠🍏🍊🍉🍍🍎🍋🍇🍒🍅🌽🍐

This week we are going to look at something called ‘5 a day!’.  This phrase is a way to help you remember that you should eat AT LEAST 5 portions of fruit and vegetables every day, feel free to eat more, it’s not a limit! 

What’s a portion?

As you kids are all different sizes and keep growing (especially if you keep eating your 5 a day!!), we say a portion is how much you can fit in the palm of your hand..

image That’s this bit!!

There are soooo many ways to eat your 5 a day.

Let’s have a look at ways to start clocking up your fruit and veggies.

You can eat;                                                    image

FRESH FRUIT AND VEGETABLES

There are lots and lots to choose from and try.  It’s such a colourful and tasty world!

TINNED/CANNED FRUIT & VEGETABLES

Choose fruit cans that say in natural fruit juice, not syrup, otherwise its really sugary, so not as healthy for you.

Again, ask your parents to check your tins of vegetables say in water with no added salt or sugar to make sure its a healthy way to eat your vegetables.

FROZEN FRUIT & VEGETABLES

You can get all sorts of frozen veg-, including corn on the cob, spinach, and of course peas and sweetcorn! 

There are also lots of tasty frozen fruits like strawberries, raspberries, blueberries and mango these are great for puds, instant ice-creams, or compotes (bit like a runny jam, just gently cook the fruit in a pan until soft and juicy- it’s really good on yoghurt!). So get exploring the freezer aisle- there’s much more than fish fingers down there!!

DRIED FRUITS

You only need about 1 tablespoon of dried fruits for a portion.  These are high in sugar, so if you can, eat these with one of your meals, instead of as a snack, (pop some on your cereal, or have with a pudding) as this will keep your dentist and your teeth happy!

BEANS AND PULSES

There are lots in this group,  including chickpeas, lentils, tinned beans, baked beans (choose the low salt and sugar ones!).  You can only get one portion from this group a day, however many you eat.

YOU CAN EVEN DRINK A PORTION!!

You can drink 1 small glass of fresh fruit juice or smoothie to count as a portion. Don’t get too excited though, you can only get 1 portion through juice or smoothies, no matter how many different smoothies you drink, so you only need a maximum of 1 per day!

 When you blend fruit, it lets out all the sugar, so it will rot your teeth if you drink too much, so these are better as a treat and with a meal if you can!

FYI, potatoes don’t count as one of your 5 a day.  They are a great food to eat as they give you lots of energy, but just add them into your portions (unless it a sweet potato!).

But why do I need all these fruit and vegetables????

Firstly, because they are so yummy, there is so many tastes and colours to discover, that you would be missing out of you don’t get involved!!

But, there’s a reason nature made them so exciting to eat-your body really needs you to eat lots of fruit and veg to work properly!

Fruit and veggies have these things called vitamins and minerals in them, that your body uses to keep you healthy and protect you from lots of illness’. You can’t make these yourself, so you have to get them from your food, if you want to stay super strong, super smart and be a super you!

Fruit and Vegetables don’t all have the same vitamins and minerals, so you need to eat lots of different ones to get all the goodness your body needs.  Often if they are a similar colour then they will have similar goodness inside, so make sure you eat a        rainbow, 🌈 to get everything you need to be healthy.

Oh, here comes Scoffee again, I wonder what he wants to tell you today?  Hi Scoffee..

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What’s the fastest Veggie?      A runner bean!!!

🍏Did you know apples float in water because they are 1/4 air! Try it if you don’t believe me!

  • Knock Knock
  • Who’s There?
  • Lettuce
  • Lettuce Who?
  • Lettuce in and you’ll find out!!

Please can you send me a picture of your fruit and veg superheroes-let me know their name and super power! Here’s one to get you started! I think this scoffer has been inspired by last weeks 🍌 talk- Banana Man’s superpower is making unhealthy food radioactive, very cool!-fantastic job! 

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Ah, thanks Scoffee, you’ve really made us giggle again! 😀😂😊

Look at how EASY it is for to get your 5 (and more) a day, here’s just one example of how to do it!:

Brekkie: Add a handful of blueberries to your cereal/porridge or have a piece of fruit afterwards (or both!)

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Mmmmm  porridge with blueberries and rhubarb for brekkie!

Lunch: Add grated carrot to your sandwich, with cherry tomatoes on the side

After school snack: If you often have a sugary snack (Biscuits, chocolate…), then try swapping that some days to get an extra portion in!  Cucumber and home-made hummus make a tasty and filling change.

Dinner: Add some frozen spinach to a pasta dish, or maybe some Broccoli with Frozen peas and sweetcorn to the side of your meal. Natural yoghurt with fruit or fruit salad is a great pudding!

So, are you ready to take the challenge?  Fill in this form for a week so you can see how brilliant you are at scoffing your favourite fruit and veg and make sure to try some new ones too!  Email your results to Scoffee to have a go at being this weeks ‘Scoffer of the week!’ 

Ready, Set, SCOOOOFFFFF!!

My First Post

Hi,

I’m super excited to be writing my first ever post on my new blog ‘Scoffalot’. I’m starting this blog to create an interactive space where we can talk all things food!
I hope you can learn about different foods and why we all need to eat healthily and what that means. We can do this through fun facts, food experiments, quizzes, games, sharing ideas and generally have fun together.

There are lots of food blogs helping grown ups to understand how to feed you well, which is great, but there aren’t many where you (the kids) get to have your say. I hope you get involved, give ideas-tell me what you want to see and talk about each week. I want you to see how much fun food can be.

For our first week, let’s get to know each other and have a look at what you like to eat.
Send comments and pictures below (or email!) of things you’ve enjoyed eating this week, or even better cooked yourself, and you could be this weeks ‘scoffer of the week’!

My favourite meal this week was pesto pasta– yum!!

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We will have a regular feature of food of the month. Our first is…….

     🍌🍌🍌🍌  BANANAS!!!! 🍌🍌🍌🍌

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Meet Scoffee. He’s head of the scoffers, here to help us learn about lots of different food facts, but he’s also a comedian! So this week he really wants to tell you a joke…

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Why did the banana go to the doctor?…

Because he wasn’t peeling very well!

Ha ha!!! That gives you some idea of how hilarious Scoffee can be. Comment below with your banana jokes if you think you’re funnier!

🐒🙈🐵 Not just for monkeys… 🐵🙈🐒

Bananas are a great food to eat!

Bananas are actually radioactive, so I’m not making any promises but you never know, they may help you to develop your own superhero powers? This is all natural, so don’t panic it wont affect your body, unless you eat about 1 million a year (that’s 2,740 a day so I think we will be ok!).

Its to do with something called potassium, which bananas have lots of-this is what makes them really cool to eat.

Potassium helps you to grow-this is a good idea when you’re a kid, so you can annoy your mum that you have grown out of another pair of jeans!!!

Also, potassium keeps your heart, kidneys (where you make wee), muscles and lots more working well.

Apparently, bananas can make you smarter, as they keep you alert and help you to learn more-what a bonus! (A secret weapon to become a world champion brainiac!)

Bananas are also high in something called fibre, which helps to ‘keep you regular’ (AKA makes  you poo more easily!).

These are just a few of the reasons why bananas are so BRILLIANT!  

When  Bananas go bad… 

Those brown patches that you see on older bananas, are just sugar spots (not a deadly disease as some of you seem to believe).  So even if you don’t like eating them straight at that stage there’s still loads of great ways to use them like make cakes, pancakes, banana sandwiches, crisps, cook them on the BBQ or pop them in the freezer ready to make a quick ice cream whenever you have an ice-cream emergency!

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Check  out our BBQ bananas with some cheeky melted dark chocolate inside! 🍌🍫

Me and my sons have had been turning our bananas into funny faces, send me yours below!

So ‘Go Bananas!!!!’

Time for a vote for the next food of the month……

Apple or carrot. Vote below.

<a href=”http://polldaddy.com/poll/9740819/”>Which food shall we learn more about next month?</a>