Research suggests children and teenagers are eating higher levels of salt, sugar, and saturated fat than official guidelines recommend, and are failing to reach the five-a-day target for fruit and vegetables. As a parent, it's not always easy to stay on top of what our kids are eating so here are 10 quick tips to help encourage a more healthy outlook…

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Eat with your children

Children learn by example — so unfortunately if you scoff down junk food in front of the TV, they

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Make food fun

Experiment with new foods and make meals as colourful and as rich in variety as possible.

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Include two portions of vegetables in your evening meal

You may also choose to provide fruit or a fruit-based pudding for dessert.

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'Hide' fruit and vegetables if necessary

Blend it into soups, chop it finely into lasagne and bolognese, make strawberry ice cream, and whip up fruit smoothies.

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Encourage children to drink water or sugar-free diluting juice between meals

This will help prevent dehydration, which can lead to constipation and poor concentration.

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Don't give up hope!

If you have a fussy eater in the household, don’t throw in the towel.

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Include a portion of lean meat or another protein in every meal

This will help keep children fuller for longer and will discourage snacking later in the day/evening.

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Serve oily fish twice a week (but no more)

These are a rich source of omega oils, which can help keep heart and mind healthy; try salmon, fresh tuna and grilled sardines.

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Pack a healthy lunchbox

‘Disguise’ vegetables in sandwich fillings, vary the fillings as much as possible, provide plain yoghurt and a piece of fruit that’s easy to eat.

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Make sure your children eat breakfast

This will ensure a steady supply of energy to get them through the morning, help maintain attention span and discourage