Latest Irish National Diet and Nutrition survey shows: 53% of children do not eat raw vegetables or salad 40 % do not eat cooked vegetables 60% do not eat cooked green vegetables 11% of boys and 7% of girls eat no fruit or vegetables at all 75% of children drink fizzy drinks Optimum Nutrition ( […]

Healthy Summer habits
According to the Irish Independent summer time is a good opportunity to try some healthy food swaps and begin habits that will continue throughout winter.
Swap whole milk for semi skimmed milk
Swap a sugar coated cereal for a wholegrain one such as porridge
Swap a tuna melt Panini for a tuna sandwich on wholemeal break
Swap creamy cheese sauces for tomato or vegetable based ones
Choose leaner cuts of meat
Swap sugary drinks for water

http://www.oprah.com/health/How-to-Read-a-Food-Label-Video

http://www.hungryforchange.tv/sugar-is-a-drug
Check out Jamie Olivers talk on the hidden sugars in our food

Vitamin B3( Niacin )
Niacin pays an important role in energy production . It also helps keep the skin , nervous system and digestive system healthy . It helps blood vessels to dilate and works as an antioxidant.
Deficiency can cause depression, dementia , diarrhoe3a or skin irritation .
Good food sources include meat, poultry, fish, and seeds .

Vitamin B 2 ( riboflavin)
Riboflavin is important for body group and the production of steroid hormones and red blood cells as well as helping to keep the skin , lining of the digestive tract , eyes and nervous system healthy.
Deficiencies can cause sore mouth , oily skin , eczema and eye irritation.
Good food sources include liver, dairy products, legumes and dark green leafy vegetables.
So have natural yogurt for breakfast, turkey for lunch and asparagus for dinner