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					                           tte   r, staying healthy and
                  ating be                                gettin
            e to e                                              g 5-
        guid                                                            a- d
   Your                                                                     ay!

                                                                   Developed by:

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Note for Parents/Guardians
You control the food that comes into the house. Make sure the good food you want
your children to appreciate is accessible. A few changes will go a long way to getting

• Set an example by eating nutritious foods. Children often copy adults.
• Give a new meaning to ‘fast foods’. Fruit and vegetables can be washed, chopped
  and are then ready to eat.
• Become aware of portion sizes, a bite of an apple is not one of your 5-a-day!
• Try something new at home, either a fruit or vegetable you’ve never had before
  or try a different way of eating your favourites.
• Blend soups and smoothies if no one likes the ‘bits’.
• Include children during mealtime preparation, it will take the mystery out of what
  is on their plate.
• Be creative with healthy foods, one of the reasons why junk foods are fun foods is
  because of their presentation.
• Educate children on where their food comes from – vegetables do not grow in the

Have fun with fruit and vegetables; try not to force a child to eat them.

Remember: Experiment with cooking, try new recipes, think of colours and eating
5-a-day won’t seem so far away!
What’s the Best Way to Get my 5-a-day?
Eating at least 5 fruits and vegetables a day is easy. A piece of fruit at breakfast and another
one at break will get you two fruits. For lunch include a salad vegetable in your sandwich.
Have potato wedges for dinner with two other vegetables and that’s 5-a-day!

There might be a fruit or a vegetable that you tired once and did not like. Believe it or not
your taste buds change and mature like you, so taste it again.

5 More Ways to get 5-a-day:

1. Swop fizzy drinks for
   100% fresh fruit juice                                 Try fruit and vegetables
                                                         cooked in different ways.
                                                      Remember you can eat or drink
                                                       fruit and veg and they can be
                                                               cooked or raw!

2. Add chopped fruit to
   breakfast cereal

3. Snack on raw vegetables, cut them into
   strips, wedges or cubes. Try carrots, peppers,
   celery or cucumber

                                                                And don’t forget
                                                                 5 is a minimum
4. At meal times try potatoes instead                           not a maximum!
   of pasta and rice and include another vegetable

5. Have fruit for dessert

    Nutritious and Delicious
    We all know we should eat our greens, finish our fruit and get 5-a-day, but why?

    Fruit and vegetables play an important part in a balanced diet. They contain many
    of the nutrients we need to stay healthy. When you eat, think on your feet! Food
    gives us the energy to play sport, to learn at school and to be healthy.

    Fuel = Carbohydrates
    Your body is like a car, it needs fuel.
    Starchy carbohydrates are excellent to
    give you energy to play sport, run around
    and exercise.
    Source = Potatoes, bread, baps and rolls.

    Immunity = Vitamin C
    To keep our immune system healthy
    we need to fight infections and colds.
    Vitamin C can help us to stay healthy.
    Source = Potatoes, broccoli, strawberries,
    oranges and cranberries

Healthy Skin and Happiness = Vitamin B
Vitamin B is a great way to keep our skin
healthy and it is good for muscle tone!
Believe it or not, certain foods with Vitamin
B are also great energy releasing vitamins
which can help us to stay happy.
Source = Fish, chicken, potatoes, bananas
and spinach.

Healthy Bones and Teeth = Calcium
Growing bones and teeth need calcium. It
is important to eat calcium for strong bones
and healthy teeth. Eat three portions a day.
Source = Milk, cheese and yogurts.

Concentration = Water
We should drink at least 8 glasses of water
a day! When we exercise we lose liquids
through sweat. It is important not to
become dehydrated.
Source = Water.

    The Food Pyramid
    The food pyramid tells us how many portions of the different food groups we
    should eat everyday. The bigger the shelf, the more of that type of food we
    should eat. There are five shelves, one for each food group. To stay healthy and
    to have energy, it is important that we exercise regularly and have a balanced
    diet. A balanced diet includes all of the different foods from the food pyramid.
    Sometimes we might eat too much of the food at the top of the pyramid and not
    enough from the bottom.

    (1) Cereals, bread and potatoes                (2) Fruit and Vegetables
    Potatoes, breads, cereals, rice and pastas     Fruit and vegetables make up the second
    make up this group. You should have            largest shelf. We should eat at least five
    six portions everyday. Potatoes are an         portions a day. Fruit and vegetables are
    excellent base for a balanced diet as they     foods that have vitamins and minerals
    are naturally fat free and have lots of        which we need to stay healthy. Fruit and
    vitamins and minerals.                         vegetables can be used at any mealtime
                                                   and can be eaten raw, cooked or juiced.





       (3) Dairy products             (4) Meat, fish and eggs         (5) Fats, sugars and
       Dairy products include         On the fourth shelf of the      food high in salt
       food and drinks made           pyramid we can find meat,       Foods that are high in fat
       from milk. Dairy products      fish and eggs. We should        are found on the last shelf.
       contain calcium which          only eat two portions of        We should only eat these
       helps our teeth and bones      this food group. These          foods once in a while. Many
       to grow. Three portions of     foods are high in protein       of these foods contain oils,
       dairy products like milk,      which is needed for             salts and sugars. We find
       cheese and yogurt should       growth.                         crisps, fizzy drinks, chips,
       be eaten daily.                                                cakes, sweets and biscuits
                                                                      on this shelf.

What is a Portion?
So from the food pyramid we know how many portions of each food group we
should eat a day. But what exactly is a portion? This will depend which shelf the
food is on.

Bottom shelf with cereals, breads and potatoes
1 serving is:
1 medium potato
1 slice of bread
½ a bagel or roll
30g of cereal (about half of a standard cereal bowl)
3 dessertspoons of cooked rice or pasta

The fourth shelf with fruit and vegetables
1 serving of vegetable is:
1 cup of raw, leafy greens (the size of a fist)
1 large piece of broccoli (about the size of a light bulb)
½ a cup of chopped vegetables
3 tablespoons of vegetables
½ a cup of vegetable juice
1 bowl of vegetable soup

1 serving of fruit is:
1 medium apple or orange (the size of a tennis ball)
1 medium banana
½ a cup of chopped fruit or berries
1 glass of fruit juice
12 grapes

The third shelf with dairy products
1 serving of dairy is:
1 cup of milk (200ml)
1 carton of yogurt
28g (1oz) of cheese (about the size of a matchbox)

The second last shelf with meat, poultry, fish, dry beans, eggs, nuts
1 serving is:
85g lean cooked meat, poultry or fish (the size of a deck of playing cards)
1 medium pork chop or 1 small hamburger
1 small fish fillet
½ a cup of cooked beans

The last shelf with fats, sugars and food high
in salt e.g. chocolate, cakes and fizzy drinks
Only eat these foods now and again.

     The Amazing Potato
     Take a humble spud from your kitchen cabinet and what you are holding is an
     amazing, densely-packed nutritious food. Potatoes are virtually fat free, have
     loads of vitamins and minerals and contain no cholesterol. The spud is a key part of
     a balanced diet.

     Potatoes contain:
     Fibre: A baked potato with its skin contains more fibre than two pieces of wholemeal bread.
     Vitamin C: A portion of baby potatoes provides you with 26% of your Recommended Daily
     Allowance .
     Low in calories: The spud is not fattening. A medium potato contains about 100 calories.
     Carbohydrate: Potatoes contain carbohydrate which is easily digested. Potatoes are great
     way to keep you fuller for longer which is great playing sport.

                                                                        1 potato for 10
                                                                         minutes. You
                                                                        won’t lose any
                                                          Scrub up your              Potatoes
                                                         spud. Leave the          are great value
                                                         peeler alone and        …You get as many
                                                          try a spud in a        as 12 meals from
                                                              jacket.              a 2.5kg bag!

                                               Rice contains 13 times
                                               more fat than potatoes
                                                and pasta contains 5
                                                     times more

                                                             Potato Timeline
                                                             1570 – The potato arrived in Europe
                                                             1609 – European sailors take the potato
                                                                    to China
                                                             1801 – First French Fries (chips) served in
                                                             1845 – The Irish potato famine
    Nutritional Value /100 grams raw potato
                                                             1853 – Potato crisp invented in New York
    Vitamin C                         11 mg
                                                             1952 – ‘Mr Potato Head’ toy invented
    Carbohydrate                      17.2 g
    Energy K Cals                     75                     1995 – The potato is grown in space
    Fibre                             1.3 g                  2008 – International Year of the Potato

Food to be Chewed!
Try these recipes at home or in school and always ask an adult for help!

Strawberry Porridge
This breakfast will keep you going until break!

1.   Wash and chop six strawberries.
2.   Pour ½ cup of quick oats and ½ cup of milk into a heat proof bowl.
3.   Microwave for 3 minutes on a high heat.
4.   Take out and mix in strawberries.
5.   Microwave for 1 minute.
6.   Leave to cool.
7.   Serve with honey to taste.

Pepper Pots
Pepper pots are tasty and fun to eat. Try different fillings and colours.

1. Preheat the oven at 240°C.
2. Cut the top off a small green, red, or yellow pepper.
3. Scoop out the seeds on the inside.
4. Take some cooked potato, corn or chopped spinach and season with herbs.
5. Spoon them into the peppers. You can sprinkle grated cheese on them.
6. Bake at 240°C for fifteen minutes.
7. Eat when cooled down.

Fruity Salad Surprise
1. A fruit salad can include any fruits. Strawberries are a great starting point.
2. Chop 2 apples, put them in a bowl, add 1 banana and some berries.
3. Spoon in a scoop of grapefruit and add a sprinkle of lemon juice.
4. Add yogurt, honey or nuts and a surprise.

                     What’s the surprise?
                     Use whatever fruit
                         you want!

    9 Carrot Gold Soup
    Soup is a healthy, filling and tasty after school snack. Add a spud to your soup if you want to
    thicken it.
    What you need:                                    1 teaspoon of coriander seeds, crushed
    9 carrots, peeled and chopped                     1 teaspoon of ground coriander
    1 small onion, finely chopped                     ¼ cup of croutons (optional)
    1 garlic clove, crushed
    3 ½ cups of vegetable stock
    1 tablespoon of freshly chopped coriander
    6 teaspoons of olive oil

    1. Heat the olive oil in a large saucepan. Be careful, hot oil ‘spits’.
    2. Add the chopped onion, garlic and carrots and cook gently for 10 minutes.
    3. Stir in the crushed and ground coriander and then cook for one minute.
    4. Add three quarters of the vegetable stock, then cover and
       simmer for 15 minutes or until carrots are tender.
    5. Purée the soup in a blender/food processor.
    6. Add the remaining vegetable stock.
    7. Garnish with chopped coriander and golden croutons.

    Spud and Spinach Soup
    This soup is easy to cook and tastes lovely after school. Keep some in the fridge for a tasty
    supper treat.
    What you need:                                    75g/2¾oz spinach
    1 tablespoon olive oil                            salt and freshly ground black pepper
    1 onion, chopped                                  (sparingly)
    1 clove garlic, chopped
    100g/3½oz Rooster potatoes, cut into cubes
    250ml/9fl oz hot chicken stock (vegetarians
    may substitute vegetable stock)

    1. Heat the oil in a saucepan over a medium heat.
       Add the onion and garlic and fry for 2-3 minutes, or until soft.
    2. Add the potato and cook for two minutes.
    3. Add the stock, bring to the boil, then simmer for eight minutes.
    4. Add the spinach and cook for a further two minutes.
    5. Season, to taste, with salt and freshly ground black pepper
    6. Transfer to a food processor/blender and blend until smooth.
    7. Pour the soup into a bowl and enjoy!

Roasted Rooster Wedges
Wedges taste great on their own or you can eat them with a main meal.

What you need:
4 Rooster potatoes
Olive oil
½ teaspoon black pepper
1. Preheat the oven to 180oC/350F/Gas Mark 4.
2. Wash some Rooster potatoes and cut into chunky wedges. Microwave for 5 minutes.
3. Drizzle with a small amount of oil and black pepper (½ teaspoon).
4. Mix them all together in a bowl and place on a baking tray lined with parchment.
5. Bake for 30-35 minutes until crispy and well cooked through to the centre.
6. Serve with tomatoes, cucumbers and lettuce.

Barbecue Baby Potatoes
Try baby potatoes on skewers during summer time barbecues. If you want to do this with an
oven/grill, cook the rashers first and cut them into squares. You can add other vegetables to
your skewers when you get the hang of this dish.
What you need:
12 baby potatoes, parboiled lightly
12 cherry tomatoes
6 rashers of bacon
6 cloves of garlic
Salt and pepper

1. Rinse the baby potatoes and parboil them until they are just beginning to soften. This will
   take no more than 5-6 minutes.
2. Lay the rashers out flat on the chopping boards and cut each rasher in half lengthways.
3. Roll each piece up tightly. For oven/grill cooked chop up the rashers, grill them and add
   to skewers.
4. Peel the garlic cloves.
5. Take the cherry tomatoes off the vine.
6. Thread all of these items onto the wooden skewers in the following order;
   Potato, bacon, garlic, tomato, potato, bacon, garlic, tomato
7. Season with salt and pepper (if you want) and cook on a hot barbecue for 7-8 minutes or
   until the bacon is fully cooked. Or add to an oven/grill and cook for 10 minutes.
Serve immediately.
     A Turnip for the Books
     This turnip and spud bake is a great dish for the weekends. Try this with different
     types of potatoes to see which works best. Make sure to get help from an adult.

     What you need:                                    butter
     5 medium size Rooster potatoes                    750ml-1l stock
     1 baby turnip

     1. Preheat the oven to 200oC.
     2. Wash and peel the potatoes.
     3. Wash and peel the turnip.
     4. Slice potatoes and turnips evenly.
     5. Rub the inside of the baking dish with butter – liberally.
     6. Put a layer of potatoes into the baking dish then a layer of turnip, continue until all the
        potatoes are used and the dish is full.
     7. Pour in stock into the dish until it’s just 1cm below the top of the dish.
     8. Cover with tinfoil and put into the oven – Cook at 200°C for 35-45 minutes depending on
        your oven.
     9. Check occasionally to ensure that the liquid hasn’t evaporated off. Add a little more if it has.
        Serve with a green garden salad.

     Mash with Meatballs
     Mashed potatoes taste great on their own and for an added taste try
     an old favourite with carrot. The dinner is sure to be a delight!

     What you need:                                      ½ small onion
     100g of lean mince meat                             Black pepper
     1 egg                                               3 carrots
     5ml/1tsp of soy sauce                               4 medium potatoes, peeled
     5ml/1tsp olive oil                                  4 Brussels sprouts

     1. Dice the carrots and peel the potato. Slice the cleaned sprouts in half.
     2. Heat up oil in the pan and fry onions until soft, remove and let them cool.
     3. Mix onions, mince and egg, black pepper and soy sauce in a bowl (add egg and soy sauce
        gradually to bind meat, you may not need full amount)
     4. Place mixture into a scone-baking tray (pre-oiled) filling approx 3 forms.
     5. Place in pre-heated oven at 200oC for 15 min.
     6. In the meantime, steam the carrots, potatoes and Brussels sprouts until soft.
     7. When ready, mash the carrots and potatoes together.
     8. Serve the meatballs, mash and sprouts.

Healthy Treats, Better than Sweets
Crisps come from a packet, right? Wrong, they come from a potato.
Take a Rooster Potato from your kitchen cabinet to make homemade crisps.

1. Peel the Rooster potato.
2. With the potato peeler slice the potato very thinly.
3. Place the potato slices on kitchen paper and soak up the excess moisture.
4. Make a fan with greaseproof paper.
5. Place the fanned paper across a microwavable plate.
6. Lay the potato slices flat on top of the fanned paper.
7. Microwave for 3 to 4 minutes on high power.
8. Allow to cool, and then eat them with your favourite dip.
9. Experiment with different types of spuds or try with carrots and parsnips.

That’s A Wrap!
This lunchbox filler is sure to be a thriller!
1. Wash a handful of spinach leaves, 2 scallions, 1 tomato.
2. Chop the tomato and scallions.
3. Take 1 plain wrap, add a small amount of butter or mayonnaise.
4. Add the baby spinach leaves, the chopped vegetables and
   some cooked chicken.
5. Fold in edges and cover with tinfoil or cling film and pop into a lunchbox.

Lettuce Eat!
Lettuce is the perfect base for any salad. Depending on portion size
you can eat your salad for lunch, as a starter or as dinner.
1. Wash and tear some lettuce leaves. Don’t chop them as they lose some of their goodness.
2. Wash 1 carrot and 1 tomato. Grate the carrot with a cheese grater.
3. Chop half an onion, the tomato and half a cucumber.
4. Place the lettuce in a bowl with the chopped vegetables and sprinkle the grated carrot on
   top and add dressing of your choice.
Serve on it’s own or as part of a meal.

A Real Smoothie
Smoothies are really easy to make and practice certainly makes perfect!
1. Wash 5 strawberries, 5 blueberries and 5 raspberries. Pop them in a bowl.
2. Add 2 scoops of vanilla ice-cream.
3. Add 2 teaspoons of lemon juice.
4. Add ice.
Use a food blender or hand blender to make
this delicious drink and decorate with strawberries

 Photocopy the chart on the opposite page or get your child to draw a similar chart and stick
 it on the fridge. The header across the top represents the days of the week and the pictures
 below represent different ways you and your child can get 1 portion of fruit/vegetables.

Serving Guide
1 serving of vegetable is:
1 cup of raw, leafy greens (the size of a fist)
1 large piece of broccoli (about the size of a light bulb)
½ a cup of chopped vegetables
1 medium potato
3 tablespoons of vegetables
½ a cup of vegetable juice
1 bowl of vegetable soup

1 serving of fruit is:
1 medium apple or orange (the size of a tennis ball)
1 medium banana
½ a cup of chopped fruit or berries
1 glass of fruit juice
12 grapes

Have your child place a √ for every portion your child has eaten that day. One √ = 1 point.
Create rewards for the child based on the number of points he or she has earned. Make sure
the rewards are based upon family activities e.g. going to the zoo or a picnic in the park.
Tell us about your family activity in your diary.

              Monday                                   Friday
             1 apple         1 baked Rooster potato
            Bowl of veg soup Broccoli
           12 grapes         3 carrot sticks (bonus)
          Tuesday                                      Saturday
         1 banana           Brussels sprouts
        Blueberries         Spinach
      Wednesday                                        Sunday
      Carrots                Tomato salad
     Leek and potato soup    2 apples

   1 strawberry smoothie

     Think you know everything from Apples to Onions?
     Go bananas with the Incredible Edibles Quiz!
     1. How many portions of fruit and           7. Which of the following does not grow
        vegetables should we eat every day?         in the ground?
     A. A piece of fruit                         A. Potatoes
     B. One piece of fruit, a serving of         B. Carrot
         vegetables, and glass of juice          C. Apple
     C. Five portions every day                  D. Parsnip
     D. One glass of juice
                                                 8. What famous cartoon character eats
     2. Which of the following is not green?        Spinach?
     A. Cucumber                                 A. Popeye
     B. Broccoli                                 B. Mickey Mouse
     C. Spinach                                  C. Bart Simpson
     D. Aubergine                                D. SpongeBob Square Pants

     3. Which of the following contains          9. Where do vegetables grow?
                                                 A. The supermarket
     A. Sprouts
                                                 B. On a farm
     B. Bananas
                                                 C. From a packet
     C. Carrots
                                                 D. The fridge
     D. Strawberry
                                                 10. A potatoes skin is sometimes called
     4. Which county produces the most
                                                 A. Mash
                                                 B. Eye
     A. Wexford
                                                 C. Jacket
     B. Donegal
                                                 D. Clothes
     C. Limerick
     D. Meath                                    11. What green, leafy vegetable tastes
                                                     good in salad?
     5. Which of the following is not a berry?
                                                 A. Cabbage
     A. Blackberry
                                                 B. Lettuce
     B. Gooseberry
                                                 C. Brussels Sprouts
     C. Blueberry
                                                 D. Apples
     D. Sprouts
                                                 12. Which of the following is not a portion
     6. Which of the following is not grown in       size?
                                                 A. 1 big piece of fruit
     A. Potato
                                                 B. 2 small fruits
     B. Lettuce
                                                 C. 1 glass of fruit juice
     C. Banana
                                                 D. 1 tablespoon of vegetables
     D. Apple

13. Which county is strawberry                   18. A healthy way to eat vegetables is
    production most associated with in           A. Boiled
                                                 B. Raw
A. Cork
                                                 C. Steamed
B. Offaly
                                                 D. All of the above
C. Dublin
D. Wexford                                       19. What is the variety name of Ireland’s
                                                     most popular cooking apples found
14. Which of the following is not                    in apple tarts?
    considered a leafy green?                    A. Granny Smiths
A. Scallion                                      B. Bramleys
B. Spinach                                       C. Pink Ladies
C. Lettuce                                       D. Golden Delicious
D. Cabbage
                                                 20. Which of the following contains
15. Which of the following fruits carry              Vitamin B?
    their seeds on the outside?                  A. Bananas
A. Peach                                         B. Potatoes
B. Apple                                         C. Spinach
C. Strawberry                                    D. All of the above
D. Watermelon
                                                 21. Tomatoes can only grow well indoors
16. What family does the carrot belong               in Ireland in what type of buildings?
    to?                                          A. Brick buildings
A. Berry                                         B. Glasshouses
B. Herb                                          C. Sheds
C. Root                                          D. Bungalows
D. Citrus
                                                 22. How are strawberries harvested?
17.   What nutrient is found in Lettuce?         A. Hand
A.    Calcium                                    B. Foot
B.    Protein                                    C. Machine
C.    Vitamin A                                  D. Aeroplane
D.    Vitamin D

Check your answers below. For more quiz questions check out

 (14). A (15). C (16). B (17). C (18). D (19). B (20). D 21. (B) 22. (A)
 (1). C (2). D (3). C (4). D (5). D (6). C (7). C (8). A (9). B (10). C (11). B (12). D (13). D

     Test your logic with Sudoku
     How to play: every line and column must include your 5 Incredible Edibles! You can draw or
     write in the answers.
     Potato   Strawberry   Spinach    Lettuce       Carrot

           Potato                                                     Lettuce

                               Strawberry                                                 Spinach

           Spinach                                     Carrot

                                                     Strawberry                           Potato

                                Lettuce                               Spinach

     Word Search
     Try to find these words in the word search:

        s      c    o     l      l
     Try to find these words in the word search: n
                                      e     e                t    t    d        colleen
      m       t      l     v      s    l        y       p    n    o    t        root

       o      y      r     r      e    b        w       a    r    t    s        fruit
       o      s      d     e      l    i        c       i    o    u    s
       t      p      l     c      b    d        f       o    i    b    n
       h      i      e     i      a    e        r       r    m    g    i
       i      n      t     a      t    r        c       e    u    c   m
       e      a      t     e      e    c        r       i    i    i    a        vegetables
       s      c      u     c      g    n        h       o    t    e    t        vitamins
       u      h      c     s      e    i        i       o    t    e    i        lettuce
       c      r      e     l      v    d        e      m     t    r    v        carrot

Incredible Experiments!
Have you ever wondered how plants get water from the ground
into their leaves? Try this easy experiment to find out:

1 celery stalk
1 tablespoon of food colouring
½ a glass of water

• Add the food colouring to the water and stir until evenly mixed.
• Cut about 3cm off the bottom of the celery stalk.
• Stand the celery stalk in the glass, with the leaves sticking up.
• Wait over night.

           The next day remove the celery stalk from the glass and cut 1cm off the bottom.
           Answer the following questions in your growing diary:

• Were there any changes over night?
• How do you know that the water moved from the glass up into the celery?
• How does water get from the ground, or in the glass, up into the leaves?
• Why do plants need water?

Grow a Potato Head
Bring a potato into the classroom and have your teacher help
you cut the top of the potato off.

With various art supplies such as buttons, wool, stickers, straws
and give your potato head eyes, ears, a mouth, a nose. Get
creative! Does your potato head have glasses? A moustache?
A funny name?

Once the top of the potato is dry sprinkle some grass seeds on
the part where the top has been cut off. Store it in a plastic
container with a lid or in an area where
it will not dry out and observe what
happens over the next 2 weeks.

Draw a picture or take a photo of your
potato head. Tell us about your potato
head in your growing diary!
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Coordinated by: Agri Aware             Compiled by: Aiveen Carr                Illustrations: Aidan Bout