Kellogg’s GAA Cúl Camps are all about fun and games, spending time with friends and learning new skills – be they on the field or off it. All that is going to require lots of energy and to help our Cúl Campers ensure that their tanks are full with the right kind of fuel we’ve prepared these simple suggestions to get them through five fun and activity-filled days.
What is a calorie? A calorie is a unit of energy. Calories show how much energy a food provides.
Did You know?
The average boy (5-13 years old) will require 1,400 - 2,200 calories a day.
The average girl (5-13 years old) will require 1,400 - 2,000 calories per day.
The amount of calories we need are determined by:
- Age – younger people need more calories for growth and development – especially during the teenage growth spurt
- Gender – males need more calories than females mainly due to differences in body size
- Activity level – active people need more calories than inactive people
Healthy eating is important in children and young teens because:
- Their bodies are growing and developing
- They need to eat the correct amount of nutrients so they can reach their full potential
- The teenage growth spurt starts between the ages of 8-12 in girls and 10-14 in boys
Top Tip: Eating a variety of foods helps you to meet all of your nutrient requirements
Being active is vital for children and growing teens. By signing them up for a Kellogg’s GAA Cúl Camp you’re helping them achieve their recommended weekly activity levels. For children and young teens this means at least 60 minutes of moderate to vigorous activity EVERY DAY.
We want our Kellogg’s GAA Cúl Campers to enjoy their experience. A healthy, hearty breakfast is the first step.
It’s important to have breakfast so that you ‘break’ the overnight ‘fast’, after being asleep
A healthy balanced breakfast will kick-start your day and fuel your morning, helping you to concentrate, and giving you the energy to play all the Kellogg’s GAA Cúl Camp games. A balanced one contains some carbohydrate such as a fortified grain based cereal with milk and a piece of fruit.
Here are some suggestions:
- A grain based breakfast cereal with low-fat milk is the perfect start for a growing boy or girl. Fortified cereals are ones that provide key nutrients.
- Scrambled egg/ an omelette
- Yoghurt, fruit and granola/muesli
- Wholegrain toast with grilled mushrooms/ beans/soft boiled egg
Top tip – get the first of your 5 a day in at breakfast. Add some fruit to your kid’s favourite cereal or make a fruit smoothie with a low-fat yogurt
The Kellogg’s GAA Cúl Camp break is from 11-11.30am and most kids will want a snack at this time to refuel their tank. We want to make sure this is as healthy a snack as possible while also making sure that it provides them with the energy needed to enjoy their pre-lunch activities.
Anything sugary or salty at this time of the morning is not recommended. This is snack time, not treat time. It doesn’t require any additional work to include a healthy snack in their lunch-box instead of a sugary treat. Why not try:
Did you know?
Kellogg’s are the only cereal company who fortify all of their children’s cereal with vitamin D. Vitamin D is important for bone growth.
- A chopped apple with peanut butter drizzled over it
- Nutri-grain bars –wholegrain, fibre with B vitamins and iron
- A banana sandwich with honey/jam on whole grain bread
- Fresh fruit – bananas, pears, mandarin oranges, grapes, watermelon, strawberries – the list is endless
- Dried fruit and nuts (be sure your child does not have any nut allergies if considering trying this option)
- Hummus with chopped vegetables such as carrots, peppers, or celery
- Low fat rice pudding
- A cereal bar
- Cheese sticks or cheese triangle and some crackers
- Yoghurt (preferably low-fat) and a banana to dip in it
- Sugar free-popcorn
- 2-4 x oatcakes + topped with any nut butter (again beware of allergies)
By lunchtime our Kellogg’s Cúl Campers will be hungry so it’s important they get a hearty, healthy lunch that includes most of the important food groups, such as protein, carbohydrates, some healthy fats, and plenty of nutrients, vitamins and minerals from fruit and vegetables. Here’s some ideas for a weekly plan:
Top tip: Have at least 5 servings of fruit or vegetables every day – more is better.
Baguette with butter, ham, cheese, and tomato
Try different breads such as pitta, bagels, granary. Wholegrain is best
Wholegrain bread sandwich with turkey, lettuce, cucumber, light mayonnaise/sauce
Milk helps produce healthy bones
Fruit juice (not from concentrate)
Try a salad box or some pasta with tuna or chicken
Make a little extra pasta the night before and save some for their lunchbox
Peanut butter and jam sandwich on wholegrain bread
Avoid giving your kids any fizzy, sugary drinks. They fill up on these and don’t eat their lunch
Grilled chicken in a baguette with mushrooms or peppers
Make some homemade granola together – recipe available
Hydration is essential for a healthy body and mind. Thankfully our hydration advice couldn’t be more simple – water is best, all of the time.
We encourage all Kellogg’s Cúl Camp kids to bring their own water bottle with them – the same advice is given to all inter-county players! In addition to water, low-fat milk serves a great function after exercise as they box to the right reveals.
- Making sure you have a drink with your breakfast before you arrive at camp would help to make sure you are not dehydrated before you start your day at camp, this is called pre-hydration.
- It is recommended that you should drink 8 medium sized glasses of water a day, but this is sometimes increased a little if you are playing sport or if it’s a hot day.
Did you know?
Low-fat milk is one of the most complete foods, providing the body with most of the nutrients it needs with the saturated fats. It’s also a perfect post-exercise drink as it contains protein, carbohydrates, calcium, and helps us rehydrate.
- Variety is key
- You shouldn’t cut out any key food groups unless you have a medical reason to do so and your GP is informed for example an allergy to certain foods. Cutting out specific food groups can lead to a reduction or absence of certain key nutrients in the diet.
- Eat regular meals which contain a variety of foods from different levels of the Food Pyramid.
- The basis of all meals should be carbohydrates and vegetables as well as containing protein.
This information is not meant to replace advice from your medical doctor or individual counselling with a dietitian. It is intended for educational and informational purposes only.