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  1. Ensure that children eat a healthy breakfast each day. Breakfast really is the most important meal of the day. It boosts the metabolism and improves the concentration throughout the day. Encourage children to eat a healthy breakfast low in fat and sugar, many cereals these days are packed with as much sugar as some sweets and chocolate. Porridge, whole grain cereals, eggs or a healthy smoothie are all ideal breakfasts.
  2. Incorporate regular exercise into a child’s daily routine. This doesn’t mean children need to go to the gym or do any set form of exercise, but it does mean incorporating activity throughout the day, such as walking to school or taking the dog for a walk. Getting children involved in sport is obviously a great way of increasing their activity levels; sport can also help a child to gain confidence and team sports will increase social skills.
  3. Limit time spent watching television and playing computer games. There have never been so many fun gadgets available as there are today. Children love to play on computer games, watch TV and surf the internet, yet none of these activities are particularly active. Set time limits for children to use the computer, or play Playstation and stick to them, try to encourage them to take an interest in more active pastimes.
  4. Plan regular family activities. Family activities can be a great way of getting the whole family to be more active. Choose activities that you can all enjoy, such as a bike ride in the country or going ice skating. To keep these trips exciting, try doing one new activity each month.
  5. As much as possible, eat meals together as a family at the table. With busy lifestyles and different working hours, it can be difficult to get the whole family together at meal times. Eating together at the table, instead of in front of the TV, teaches children the importance of food and is a great way of having quality time together as a family.
  6. Take children along when food shopping and teach them how to select the healthiest foods. It is important for children to know which foods are healthy and which are not. Much of today’s food packaging contains misleading nutritional information, with phrases such as ‘low fat’ and ‘reduced fat’ appearing to make certain foods seem healthier than they are in reality. It is important that children understand where food comes from, questions like; what is bread made from, and what animal is bacon from?
  7. Encourage children to eat slowly. It takes the brain about 20 minutes to recognise that you are full, so eating quickly can easily lead to overeating and feeling bloated. Eating meals at the table in a more social context than in front of the TV is a great way of getting children to take their time over their food. They must also be encouraged to chew their food properly. Gulping down food without breaking it down properly in the mouth, can lead to problems with digestion, causing tummy pains, excess wind and inhibiting maximum absorption of nutrients from the foods consumed.
  8. Drink plenty of water. Water is so important for overall health, yet many children drink only soft drinks and juices. Limit, or totally cut out the number of high sugar drinks and encourage children to drink water when thirsty. Mixing water with a small amount of fruit juice is a good way of introducing water to children who have rarely drunk it much before. It works the same for adults too!
  9. Provide children with a wide variety of foods. Introducing a wide variety of foods at a young age has been shown to lead to the child eating a wide variety of foods later in life. Once children get into their teens they can be reluctant to try new foods, such as new vegetables and seafood. Try to introduce new foods on a regular basis, if your child rejects the food, do not force them to eat it, simply try again at a later date.
  10. Do not use sweets and junk food as rewards. When sweets and junk foods are used as rewards, they are perceived by the child as ’special fun foods’. The child believes that good behaviour means they get sweets. Rewards should come in the form of praise and acknowledgement rather than sweets. Seeing sweets or junk food as rewards, can lead to weight issues later in life, as they use these to comfort eat in times of emotional stress.
  11. Parents need to set a good example. Parents are a child’s main role models, therefore it is important that they set a good example. For instance, if a child’s father refuses to eat fruit and vegetables, the child is less likely to as well. It is also difficult, or even hypocritical, for parents to tell their children to follow a healthy lifestyle, when they themselves do not. Not all children or parents are naturally sporty and that’s ok, so don’t feel guilty if the thought of running around kicking a ball fills you with dread! Find something that you enjoy doing, that involves using energy and get the kids involved.
  12. Get children involved with cooking. This goes hand in hand with taking children grocery shopping. The more you can get children involved in cooking the more acceptance they will have for new foods. Children like to get involved with practical tasks and make things, and cooking is no different. Today, fewer parents actually cook meals from scratch than in previous generations. Generally the healthiest meals are those that are home cooked with fresh ingredients, it’s important that cooking skills are passed down from parents to their children.

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