Lets Move Diary

Name2011-2012

St. Patrick’s De La Salle B.N.S ‘Let’s Move’ Project is an initiative with The Rotary Club of Castlebar designed to develop a healthy active school environment that empowers students to optimise their health by increasing knowledge, enhancing skills and fostering positive attitudes towards healthy active living.

Mission stateMentst. Patrick’s De La saLLe B.n.s

Following the great success of last year’s Let’s Move projects we are genuinely excited about our plans for this year and especially the unique St Patrick’s Let’s Move Diary. As students are being given every encouragement to join in, it is expected that the Diary will be a great success. What with weekly awards and monthly prizes, not to mention class awards, everyone will enjoy the effort. An additional feature will be the inclusion of family awards.

So please join in and help make this venture a great success. Then everyone is a winner.

Every boy is asked to complete the daily entry - it doesn’t matter if his score is high or low to begin with. He will be encouraged to improve. Joining in the fun is what matters. Every completed weekly diary will be included in the awards plan.

So please, adults and boys, do all you can and we will all share the benefits.

Diary Instructions

To participate fully in this project children are asked to complete a daily entry into their diary.

On Monday hand your diary to your teacher. Boys who have made a good effort to participate will have their names entered for the weekly rewards draw.

aLL aBout the Let’s Move Diary

Each day P for Yes or O for No opposite each of the four categories.

On Friday of each week ask your parent/guardian to initial your five-day total.

Mon Tues Wed Thurs Fri Week Total Parent Guardian Signature

December

Healthy Eating (5-A-Day)

Healthy Drinks

60 mins Activity

Screen Time (2hrs Max)

Week

01Healthy Eating (5-A-Day)

Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

03

Week

04 Christmas Holidays


December


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

03

Week


S.N.5544

nutritionChoosing Healthy Foods For Children

A healthy diet helps children to grow and learn. It also helps prevent obesity and weight-related disease. The following guidelines will help you give your child a nutritious diet:

• Offer five servings of fruits and vegetables a day.• Choose healthy sources of protein, such as lean meat, nuts

and eggs.• Serve whole-grain breads and cereals because they are high

in fibre.• Boil, grill or steam foods instead of frying them.• Limit fast food and junk food.• Offer water and low fat milk instead of sugary fruit drinks and

fizzy drinks.• Eat a variety of different foods; you’re more likely to get the

nutrients your body needs.

SproutsIt must be Christmas! Sprouts are a good source of Vitamin C, fibre and folic acid. Usually

steamed or boiled sprouts can also be baked with cream

milk and parmesan. Other ingredients that go well with sprouts include bacon bits, water chestnuts, bamboo

shoots and sesame oil.In season September - March.


December


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

03

Week


LiquiDsChoosing Healthy Drinks For Children

Water and milk are the healthiest drinks for kids. Fruit juices and smoothies are OK in moderation. Do your best to avoid highly sweetened juice drinks, squashes and fizzy drinks.• Water. Always the best drink for kids.• Milk. Milk is a great choice, because it contains essential vitamins

and minerals and doesn’t cause tooth decay.• Fruit Juices. Look for unsweetened pure juices.• Fruit Smoothies. Much liked by children but, as with fruit juices,

they are high in natural sugars, so enjoy them in moderation. For best nutritional values, look for varieties made from whole fruit, not concentrate.

• Fruit Squashes. Another overly sweet choice, providing precious little nutrition and shed-loads of sugar.

• Fizzy Drinks. Most children and young people consume too much sugar, and more of it comes from fizzy drinks than anywhere else. Fruit drinks, colas, ‘sports drinks’ are all low in nutrients, high in additives and, if sweetened with sugar rather than artificial sweeteners, in calories. Soft drinks also contain caffeine, which should be limited for kids.

Did You Know:The metal in a fizzy drink’s can costs more than the ingredients, which are mainly water laced with additives, sugar or sweetener and caffeine. One can of normal cola contains 10 - that’s 10 - teaspoons of sugar. Drinking too many fizzy drinks has been linked to skin problems, bad teeth, obesity and poor concentration.

CarrotsA very good source

of vitamin A, can help towards good eyesight

(ever seen a rabbit wearing glasses!). Can be eaten raw - grated, batons or

cooked - boiled, steamed or roasted.

In season July - March


January

Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

08

Christmas Holidays

activity CabbageCabbage contains dietary

fibre and iron. Green cabbage york, round savoy, white

cabbage used in coleslaw and stirfries and red cabbage.

In season all year round.

Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children• Feel less stressed• Feel better about themselves• Feel more ready to learn in school• Keep a healthy weight• Build and keep healthy bones, muscles and joints• Sleep better at nightChildren love to be active and once given the opportunity they will be. Being active is not only fun but it is also healthy too.

Tips to get children active• Get active yourself. Children learn through example and are 5

times more likely to be active if their parents are.• Switch off the TV and limit screen time. Agree a time and stick

with it. Remember there is no chance of children being active when watching the TV.

• Make it family time. Enjoy a laugh and a chat while going for a walk, cycle or swim.

• Let your family earn their pocket money by doing active chores.• Get a routine going! There are 1,440 minutes in a day so see where

children can use at least 60 of them for activity. Remember you don’t have to do it all at once even 10 minutes at a time counts.

• Encourage your children to walk or cycle to school or at least some of the way where possible.

• Give the gift of activity. Buy gifts that encourage activity such as skipping ropes, hula-hoops, balls, etc.


February


Healthy Drinks

60 mins Activity


Week

09

Week


Healthy Drinks

60 mins Activity



Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

12

screentiMe CauliflowerCauliflower contains vitamin C and folate. It is usually cooked by boiling or steaming and is also great with cheese sauce.

In season January - December.

Most children spend about 3 hours a day watching TV. When you add in other screen time activities, it is closer to 5-7 hours a day.

Too much screen time can:• Increase your child’s risk of becoming obese• Make it harder to get your child to go to bed and fall asleep

at night• Increase the chance that your child will develop attention

problems, anxiety and depression.

Screen time increases your child’s risk of obesity because:• Sitting and watching a screen is time that is not spent being

physically active.• TV commercials and other screen ads can teach children to

make less healthy food choices. Most of the time, the food in kids’ ads are high in sugar, salt or fats. It is not nutritious.

• Children eat more when they are watching TV, especially if they see ads for food.


March


Healthy Drinks

60 mins Activity


Week

13

Week


Healthy Drinks

60 mins Activity



Healthy Drinks

60 mins Activity



Healthy Drinks

60 mins Activity


Week

16

Week

15

screentiMeCurrent Screen Time Guidelines

Children under age 2 should have no screen time.Limit screen time to 1-2 hours a day for children over age 2.

How To Decrease Screen TimeFor some children, reducing screen time to 2 hours a day can be difficult because watching TV is part of their daily routine. Efforts to reduce screen time work better when children understand how sedentary activity is affecting their health and they learn they can do things to get healthier.

Ways To Decrease Screen Time• Switch off the TV during meals and homework.• Children should not be eating while watching

TV or using the computer.• Try not leaving the TV on for background

noise. Turn on the radio instead, or have no background noise.

• Decide which programmes to watch ahead of time and turn off the TV when the programme is over.

• Suggest other activities, such as family board games, puzzles or going for a walk.

• Decrease your own screen time to 2 hours a day.• Remove the television or computer from your child’s bedroom.

Tomatoes& Peppers

Great colour on a plate and contains vitamins A and C. They

can be used in many ways, salads, sandwiches, even

stuffed and baked in the oven!In season May - October.


March/April


Healthy Drinks

60 mins Activity


Week

17

Week

18

Week


Healthy Drinks

60 mins Activity


Week

20

Easter Holidays

Easter Holidays

oBesity is scary

RhubarbRhubarb is very low in

sugar and usually needs to be sweetened. Best used in

tarts, desserts and jam.In season April - September

Obesity and overweight is so serious it could do more harm to Irish people than our economic problems.Dr. Jacky Jones. Irish Times, 24th May 2011.

BaD is it?Right here in Mayo, our own county, 27% of our six year olds were recorded as being either overweight or obese.HSE Report, 2010.

ooPs!Most parents don’t recognise that their children are at risk and what’s really scary is that over 60% of children who are overweight by puberty will be overweight in early adulthood.HSE Report, 2010.

Why noW?It is linked to our sedentary lifestyle, reduced physical activity and an increase of high energy foods.

What’s the ansWer?Prevention has been recognised by all experts as the only option to scare off childhood obesity.

the st. Patrick’s Let’s Move Diaryis not a rule book. It is an honest support to help families direct their children towards a lifestyle which is away from overweight and obesity and towards a life which is high quality and low in cost.


April/May


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

24

Sometimes I run and drip,

sometimes I’m still and cloudy.

You may have seen me with a bear.

I wish I could fly

like those who made me.

I’m the only comb

you mustn’t put in your hair.

What am I?

I could be triangle.Or a square.Full of hole.Round, thin as a string,or shaved like hair.I can peel like a banana, too.Terribly good for you.And yes, I’m afraid that’s me,not your socks: I pong!But I’m really tasty.If you were a mouse,I wouldn’t last long.What am I?

JokesHave you heard

about the restaurant on the moon?

Great food, but no atmosphere

Why did the

banana go to

the doctor?

It wasn’t

peeling well

What’s the best thing to put in a pie?Your teeth!

What cheese is made backwards?

Edam

What do you call a peanut in space?

An astronut

What is a vampire’s favourite fruit?A neck-tarine

FooDsearch

Can you find 8 foods?(Answers can be found at the back of the diary)

Foodsearch

Green and round,and big and red.

Deliciously tempting.When I fall,

gravity is discovered.I keep every tooth

in your head.

What am I?

riDDLes


May/June


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

28

have you ever hearD oF the rotary cLuB?

• There are 33,976 Rotary Clubs in the world.

• Over a million people are members

• In Ireland there are 74 clubs

• Members, called Rotarians, enjoy meeting for lunch every week and discussing worthy causes

• Internationally, for example, Rotary is helping rid the world of polio

• The Rotary Club of Castlebar has contributed happily to countless causes for over 34 years

and also

• Helps kids in Africa enjoy better health and education

The St. Pat’s Let’s Move obesity awareness project - towards raising a healthier generation of kids is proudly supported by the Rotary Club of Castlebar and Rotary Foundation.

oF every ten chiLDren in ireLanD

Ate Sweets

Drank Fizzy Drinks

Ate Crisps

Ate Hamburgers

at Least once a Day!FROM A WHO STuDY

Foodsearch AnswersFruit, Eggs, Dairy, Meat, Vegetables, Cereal, Nuts, Fish.

RiddlesApple, Honey, Cheese


June

Obesity has been defined by the World Health Organisation as

“Abnormal or excessive fat accumulation that may impair health”

using Body Mass Index, BMI equal to or more than 25 is considered overweight, somebody with a BMI of 30 or more is generally considered obese.

Some parents and carers may feel that weighing and measuring children draws attention to BMI and aspects of overweight, which can lead towards low self esteem, self worth and related bullying in group situations.

Let’s Move seeks to help the kids do things that lead them away from the consequences of the sedentary lifestyle of overweight and obesity.


Healthy Drinks

60 mins Activity


Week


Healthy Drinks

60 mins Activity


Week

30

St. Patrick’s De La Salle

Lets Move Diary

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Transcript of Lets Move Diary