1. Sugar Swaps
We wouldn’t let our kids eat sugar straight from the sugar bowl. But we tend not to think about the sugar hiding in the other things they eat and drink.
The problem is that excess sugar can mean excess energy which in turn can lead to stored fat in the body and diseases like type 2 diabetes and heart disease.
To prevent this, many families are making Sugar Swaps: they’re swapping food and drink with added sugar for stuff that has no added sugar or is sugar free.
In particular, more than a quarter of the added sugar in kids’ diets comes from sugary drinks. So swapping to water, milk (ideally semi-skimmed), sugar free drinks, sugar free squash, or unsweetened fruit juice really makes a difference.
Here are some easy swaps that mean that kids can enjoy their food without taking in too much sugar:
1. Drink swap
Switch from sugary drinks to no added sugar drinks such as water, milk (ideally semi-skimmed – but remember children under two need full-fat milk), unsweetened fruit juice or even sugar free fizzy drinks.
2. Snack swap
Choose snacks without added sugar such as fruit, unsalted nuts, breadsticks, rice cakes or toast, instead of sweets, biscuits, chocolate, cakes and pastries.
3. Food label swap
When shopping, compare food labels and switch to the one that’s marked no added sugar or sugar free. Some packaging uses a traffic light system which makes it even easier to choose food that is lower in sugar. Go for more ‘greens’ and ‘ambers’ and fewer ‘reds’ in your shopping basket.
4. Breakfast swap
Switch to cereals with no added sugar or sugar free, or other breakfast options like fruit or toast (but if you spread on jam or honey, make sure it’s a thin layer!)
5. Dessert swap
Switch from sugary desserts like chocolate, biscuits and cake, to less sugary desserts like lower fat yoghurt or fruit. Or compare the labels on two desserts and choose the one with no added sugar or sugar free.
2. 5 a day
Eating more fruit and veg is important for us all, but how many of us actually manage to eat 5 A DAY? Fruit and veg are packed with essential vitamins, minerals and fibre which can help reduce the risk of nasty diseases like cancer and heart disease. So it’s important for kids to eat a variety of at least five portions of fruit and veg every day.
What’s more it can be easier than you think to give kids their 5 A DAY. As well as fresh fruit and veg, canned, frozen, 100% fruit juice and dried fruit and veg all count.
And giving your kids 5 A DAY needn’t be expensive – canned and frozen fruit and veg are usually cheaper and don’t go off as quickly. And, buying fresh fruit and veg when it’s in season can be cheaper too.
Remember – potatoes don’t count towards your 5 A DAY as they’re counted as starchy food. But you can still eat them as part of a healthy, balanced diet.
All school dinners include at least one portion of fruit and one portion of veg so that’s another way of getting them toward a minimum of five portions a day.
It can be easier than you think to give your kids a variety of five or more portions of fruit and veg a day. One kid’s portion size roughly works out as the child’s handful of fruit or veg. Here are lots of different ideas on how to get a portion:
1. Drink one
One glass (150ml) of unsweetened fruit juice or a fruit smoothie per day counts as one portion. So they can start on their way to 5 A DAY at breakfast.
2. Defrost one
Frozen fruit and veg count towards 5 A DAY and can be just as good as fresh. It only takes a couple of minutes to microwave some frozen peas.
3. Open one
Canned fruit and veg counts too, so get busy with the tin opener! Choose canned fruit and veg in its own juice, which is healthier than eating fruit canned in sugary syrup or veg canned with added salt and sugar.
4. Chop one
Fruit can be fun for kids. Peel it, slice it, make shapes with it, and you’ll make it easy for them to enjoy.
5. Pack one
A piece of fruit or veg can help cheer up a lunchbox. Try carrot sticks, baby tomatoes or a banana with a face drawn on the skin.
6. Sprinkle one
It’s easy to add fresh, frozen or canned fruit and veg to meals. Try sprinkling sweetcorn or pineapple chunks on top of a pizza.
7. Dip one
It’s fun to dunk. Cucumber, pepper & carrot sticks all go well with lower fat dips.
8. Add one
Try grated or chopped carrots in spag bol, or throw tasty veg into a sauce.
9. Snack on one
Fresh and dried fruit counts. Try a small handful of raisins or dried apricots – they make a great 5 A DAY treat. It’s also a good idea to pack some healthy snacks for when you’re out and about and the kids get peckish.
10. Pulse one
Lentils, beans and peas are all pulses that count towards 5 A DAY and they can easily be added to stews and salads.
3. Meal Time
We all seem to be busy these days, and in our hectic modern lives we often don’t make time for meals. But rushing, making do and eating on the go all lead to unhealthier eating habits like snacking, eating fast food, TV meals, fussy eating and so on. Skipping meals is also not good for children as they may miss out on essential nutrients. That’s why making time for regular meals is important.
It’s up to you how you do this to fit with your family and lifestyle, but sticking to regular meal times really helps.
We’re all busy these days, so here are some ways to help you make time for meal time:
1. Meal times
Try to organise the day around three regular mealtimes. It’s easier to keep kids from pestering for snacks if they know when their next meal is coming.
2. Start at breakfast
It’s the best way to start the day and gives them the energy they need until lunchtime, so it’s important not to let your kids skip breakfast. Try lower or no added sugar cereals or toast, and if you add chopped fruit or a glass of unsweetened fruit juice then that counts toward their 5 A DAY too!
3. Have a school dinner
Having a school dinner is a great way to get kids sitting down to a proper meal. All school meals are designed to give kids the right balance of foods they need to keep healthy, and with at least one portion of fruit and one portion of veg every lunch time, they will be well on their way to 5 A DAY. Not only can you be sure that your kids aren’t wasting their dinner money on rubbish, but it’s much less hassle than making a packed lunch every day too.
4. Eat together when you can
Children like to copy their parents, brothers, sisters and friends. So if you can get children to eat together, or you can eat with them, they can see and copy others eating a variety of foods – kids enjoy it and it can save a bit of
time too.
5. ‘2 Snax Max’
If kids eat regular meals they shouldn’t need too much filling up in between. Some families find it useful to set a limit to the number of snacks each day. For example, saying ‘2 Snax Max’, and offering just one snack in the morning
and one in the afternoon fits in really well with three regular meals. Plus, if they’re not snacking too much, children are likely to eat up better at mealtimes.
4. Snack Check
Most people snack more than they realise. But many snacks can be high in sugar, fat, calories, salt and all the things we shouldn’t eat too much of. There are no hard and fast rules on exactly how many snacks are too many, but many families find that setting a limit on snacks and treats is a great way of keeping a lid on their kids’ snacking.
Here are some ways Snack Check can help:
1. Keep count
Many families are surprised when they actually count up how many sweets, crisps and biscuits they get through and how much they are spending on snacks. Keep count and you’re more likely to cut down – which is good for your kids and for your purse too.
2. Three regular meals
Kids that eat three meals a day shouldn’t need lots of snacks. If your kids seem to be raiding the snack cupboard or biscuit barrel several times a day, think about what meals they’re eating and when, and aim for three regular meals a day.
3. ‘2 Snax Max’
To fit in with their three meals a day, some families find a good way of limiting snacks is to introduce a snacking limit such as ‘2 Snax Max’ and to offer just one snack in the morning and one in the afternoon.
4It’s not you, it’s the rule
Kids, don’t blame Mum! She’s just sticking to the rule – ‘2 Snax Max’. Mums, don’t feel guilty. If it helps, blame Max!
5. It’s kinder to say ‘no’
Of course we all love to indulge our kids. But in the long run it’s kinder to say ‘no’ to too many snacks. Try to find other ways of rewarding them like giving them stickers, or a trip to the park.
6. One of your 5
If you can make one of their snacks a healthier one, all the better. Fruit rather than a biscuit is a great way for children to get towards their 5 A DAY.
5. Me Size Meals
All parents want their kids to grow up big and strong, but we often give them grown up portions instead of giving them the kid size portions they need.
Feeding our kids more than they need won’t make them grow any quicker. In fact it just leads to fat storing up in their bodies which can lead to nasty diseases like heart disease and type 2 diabetes.
That’s why many families are making a conscious effort to serve kids ‘Me Size Meals’ – portions that are just the right size for them. It’s common sense really!
Giving them ‘Me Size Meals’ means you might even begin to see clean plates coming back. And if they really are still hungry, it’s OK to give them some seconds.
Kids really only need portions that match their age – a five year old needs less than a ten year old and a ten year old needs less than a grown up. Here are some tips to make sure they get the right amount and aren’t over-fed:
1. Make a fist
Look at the size of your child’s fist compared to yours. Not only are their fists, hands and feet smaller than yours, their stomach is too. So when you are serving up remember to give your kids smaller amounts of food than adults. It will still fill them up, just not till they’re bursting!
2. Clean plates
We all love to see clean plates coming back from our kids. Give them a chance of finishing their food by giving them a portion that matches their size to begin with.
3. Don’t nag them to eat up
We’ve all done it. Our parents did it to us. But it’s healthier to serve them a kid sized portion and if they’re still hungry, let them ask for more. If you use Snack Check to ensure they’re not filling up on snacks they will also be more likely to eat well at meal times.
4. Watch packaging sizes
Many foods and drinks (like cans of sugary drinks) are packaged for adults and for sharing. Don’t automatically give it all to a child, try saving some for later, or dividing it out – it’s better for them and will save money too.
6. Cut Back Fat
We all know too much fat is bad for us. But we don’t always know where it’s lurking. And when it seems to be in so many of the things we like, it can be difficult to know how to cut down.
Fortunately, there are plenty of simple ways to go easy on the fat; simple things like comparing food labels, swapping certain foods for others and making changes to the way we prepare and cook food.
For example, grilled fish fingers have much less fat than fried fish fingers and trimming the fat off bacon can reduce its fat by about a half.
Here are a few simple ways you can start going easy on the fat right away:
1. Cut down
Many snack foods are high in fat and should be seen as a treat. Try to limit the amount of crisps, buns, cakes, pastries, and biscuits your kids eat.
2. Look for lower
Compare food labels and choose lower fat spreads, and lower fat varieties of dairy foods such as semi-skimmed milk, lower fat yoghurts and reduced fat cheese. Sausages and burgers are generally high in fat, so try looking for lower fat meat such as skinless chicken or lean mince. And it doesn’t necessarily have to be expensive – try turkey (without the skin on) or turkey mince.
3. Change your cooking
Cutting off any visible fat from meat and skin from poultry before cooking, and draining off fat after cooking are easy ways to cut down on fat. Grilling meat instead of frying it is a great idea too.
4. Make a swap
Making a swap is easy to do and means you don’t have to miss out. Try switching to oven chips rather than deep frying them, or having a dollop of yoghurt (frozen or fresh) or sorbet instead of having cream or ice cream.
7. 60 active minutes
Active kids are happy kids – they like to be up and about, running around and having fun.
The trouble is, that in this modern world they’ve got lots of things to keep them inside vegging out, rather than going
outside to play or have a run around. In fact, kids need to do at least 60 minutes of activity that gets their heart beating faster than usual. And they need to do it every day to burn energy and help their muscles and bones grow strong.
The more active your kids are, the less likely it is they will store up excess fat in the body which can lead to cancer, type 2 diabetes and heart disease.
Even at school they are sitting for much of the day, so getting the right amount of after school activity is important. And don’t forget their 60 Active Minutes at the weekend too! They can build up their 60 Active Minutes throughout the day, doing a range of activities.
Kids don’t need to get their 60 Active Minutes all in one go – they can clock them up bit by bit through the day.
It doesn’t matter how your kids get their 60 Active Minutes a day – in fact variety is good. Different activities are good for different aspects of their health. Here are a few ideas for fun ways to get your kids to move more:
1. Play
It’s what kids do best and enjoy the most. Running around in the playground, park or garden, having fun with their friends, and burning off energy is a great way of getting some (or all) of their 60 Active Minutes each day. Indoors or outdoors – why not join them?!
2. Walk
We tend to rely on cars and buses to ferry the kids around these days – often for short hops when we could be using our feet. Instead of jumping in the car or on the bus, next time think about walking together. It saves money, and for short trips it’s often almost as quick. If you do need to travel by bus or car, you could always stop a bit early and put your best foot forward for the rest of the journey.
3. Dance
Dancing is a really fun way of burning heaps of energy. It doesn’t have to be at a dance class – you can make up your own routines and dance to the radio, or in front of the TV. All you need is a great tune and you and your kids can have fun dancing anywhere.
4. Swim
Whether it’s lengths of the pool, or having a good splash about with friends or family, kids love spending time in the water. Next time you want to treat them think about a trip to the pool.
5. Bike
Cycling is a great alternative to the car or bus, and can be much more convenient too – no waiting around, no traffic jams or parking problems, and no parking charges either. You don’t even need to have somewhere to get to, just getting the kids out for a bike ride is a great fun activity and cycling is a great skill for them to have.
6.And it doesn’t end there Activity doesn’t have to cost anything. It needn’t mean joining a gym or sports club (although that’s great if that’s what your children like). Going outside is free, and fun is the best gym. So remember – any kind of activity counts towards your children’s 60 Active Minutes.
8. Up & About
Modern life has made things much more comfortable for us – so comfortable, in fact, that most of us spend too long sitting down doing nothing much at all!
Of course it’s important to relax, but there’s a difference between chilling out and vegging out. And the fact is that kids who are inactive don’t burn off enough energy and risk storing up fat in their bodies.
The solution is simple – get up! Simply being up, about and moving burns calories, and helps their muscles and bones grow healthy and strong. Being active can also help fend off diseases like type 2 diabetes, heart disease and cancer.
Something as obvious as getting your kids up off the sofa will help. Many families are setting a limit of ‘2 hours max’ of screen time each day. It stops kids vegging out and helps them get their 60 Active Minutes or more everyday.
Healthy kids get up & about, they don’t veg out. Remember, kids’ bodies are designed to be active, and moving around will help them burn all that energy. Here are some suggestions on how to make yours an up & about house:
1. ‘2 hours max’
You may find it useful to set a limit on how long your children can sit in front of the TV, computer or video game. Some families have found saying ‘2 hours max’ of screen time helps them to make sure kids move, play, or go outside
after they’ve been sitting still for a while.
2. Feet First
Sitting in the car or on the bus uses little energy. If it’s a short hop think about walking or cycling with the kids instead. It’s more fun and you can save money too.
3. After school
Parents tend to overestimate how much energy kids use at school. Remember, they’re actually sitting down most of the time. The best way for them to unwind after school is for them to be up and active rather than sitting down,
vegging out.
4. Get up after eating
Don’t let them flop for a long time after meals. Just being up and about burns off excess calories so encourage them to have fun and get up and about instead.
5. Family time
Families that play together have more fun. Kids love nothing more than getting mum and dad involved in their games so find time to do things together after school and make either Saturday or Sunday an active day where you visit a park, pool, or go on a walk.