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Stay Safe In The Sun

With the weather getting warmer and the sun shining, it’s the best time to go outside and have some summer fun! But it’s important that you know how to stay safe when you’re out in the sun on long, hot summer days.

The sun sends UV rays down to earth which we can’t see because they’re invisible, but they are definitely there. If you spend too much time outside without the right protection, you could be affected by harmful UV rays which can cause severe sunburn, premature aging and in some extreme cases, it can even lead to cataracts or skin cancer. So it’s vital that you know how to protect yourself when you’re enjoying the summer sun.

Wear Sun Cream

You should put on sun cream at least 15 minutes before you go outside and make sure you cover everywhere that is exposed to the sun. Try to use a sun cream with SPF 30 or higher. SPF stands for Sun Protection Factor and the number indicates how long you can stay in the sun without getting burned.

When You Go Outside And How Long You Stay Outside

The sun’s rays are strongest between 11.00am-3.00pm so during this time period try to take frequent breaks from the sun by going inside and grabbing a drink or moving into the shade.

Stay Hydrated

It’s not just the sun’s rays you need to be careful of, you also need to watch out for the sun’s heat. If you stay outside for a long period of time you might become dehydrated so make sure you take a bottle of water out with you or try to move into the shade as it will be slightly cooler in temperature.

In our recent 2015 Ofsted assessment, we were pleased to be rated as “good” in overall effectiveness as: “a good agency that strives to improve the outcomes of children and young people across all aspects of their development” – this includes a healthy lifestyle and diet, and with issues such as child obesity facing today’s youth, it’s now more important than ever to stay informed when it comes to providing a nutritious diet for children.

Here at Perpetual Fostering, we encourage a healthy, active lifestyle along with a nutritious and balanced diet. Help optimise your child’s diet by making sure they’re getting the following five essential nutrients:


For growing children, calcium is especially important. It’s the first thing they receive through their mother’s breast milk, but can be lacking in later diets. The benefit of calcium is that it helps build strong bones and prevents osteoporosis in later life.

Calcium can be found in the following foods:

  • cheese
  • yogurt
  • milk
  • fortified foods like cereals
  • waffles
  • juice
  • soy milk

Vitamin E

Vitamin E is essential for good health and development. It is important for a child’s immune system and helps the body fight germs. Vitamin E also acts as an antioxidant, protecting cells from damage.

For these reasons, it’s essential to start introducing foods that are vitamin E rich, such as:

  • avocado
  • nuts
  • peanut butter
  • sunflower seeds
  • plant oils
  • tomato sauce
  • wheat germ
  • spinach


Fibre helps with a child’s digestive system, helping to prevent constipation. Foods with fibre are filling – though adding no calories – and therefore help to discourage overeating in children.  Fibre is also good for the heart and blood circulation system, and helps to prevent chronic illnesses in later life.

High-fibre foods include:

  • fruits (raspberries, blackberries, pears, oranges, and apples are some of the best)
  • high-fibre cereal
  • beans
  • lentils
  • chickpeas
  • whole-grain bread and pasta
  • oatmeal
  • popcorn
  • nuts
  • ground flaxseed
  • sweet potatoes
  • green peas


Potassium is key for a healthy fluid balance and blood pressure, along with helping muscles to contract. It is an essential nutrient for good health and development.

The best sources for potassium are found in:

  • bananas
  • oranges and orange juice
  • white and sweet potatoes
  • yogurt
  • milk
  • cantaloupe
  • honeydew
  • dried apricots
  • tomatoes, tomato sauce
  • fish such as halibut and cod


Low iron intake is most prevalent in overweight children who have a high-fat diet. Iron is a very important nutrient for carrying oxygen to the blood and helps with brain development, however low iron intake can lead to increased risk of lead poisoning and can potentially cause learning and behavioural problems.

For a higher iron intake, use these foods in your child’s diet:

  • shrimp
  • beef
  • chicken
  • beans
  • lentils
  • chickpeas
  • tomato paste
  • soy nuts
  • raisins
  • whole wheat bread
  • fortified cold and hot cereals (check labels)

As with all vitamins and nutrients, ensure that your child receives the recommended daily amount (RDA) – not too much and not too little.

We pride ourselves on providing children with a safe, stable environment which also includes helping them with a healthy, varied and nutritious diet. Let us know if you have any hints or tips when it comes to nutrition and health – we’d love top hear your stories!

We’re pleased to let everyone know that we have published our updated 2015 Statement of Purpose. In line with the extremely positive appraisal from Ofsted, we decided it would be an ideal time to bring our overall mission in line with the progress we’ve made since our previous assessment.

Our main aim remains the provision of safe, high quality foster care provisions for children and young people. Complimenting this is our approach: through such carefully-arranged placements, we value, support and encourage each and every child to grow and develop as individuals.

Our service strives to consistently promote the health and general wellbeing of these vulnerable youngsters. In doing so, we’ve committed ourselves – since we were established in 2005 – to encouraging foster carers to go tirelessly above and beyond. This means enabling children to enjoy their childhood, while facilitating their educational attainment.

In terms of Services and Facilities, Perpetual Fostering will continue to offer the following services:

  • Emergency placements
  • Short term foster care (with the view of reunification with immediate/extended family)
  • Respite/short term breaks for children with complex health needs
  • Foster care for those in need of long-term placements
  • Long-term foster care for children in need of permanence
  • Staying Put arrangements
  • A robust matching process, carefully matching the needs of children with a diverse roster of foster parents
  • Placements for young people in need of semi-independence
  • Step Down/Wrap Around services for children and young people moving from residential care in to a fostering placement.

Regarding our Principles and Standards of Care, we continue to maintain our high standards via our robust quality assurance framework, which is bolstered nicely by regular reviews of our services provision. We actively seek feedback from everyone who comes into contact with our services: from foster carers, birth children, partner agencies, and as many fostered children and young people as possible. Both of these important factors help us to consistently strive for improvement of what we offer.

We strongly encourage you to read our Statement of Purpose – now available in the ‘About Us’ section of this website. We’d love to hear what you think, so please do get in touch to share your thoughts.