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…
Eat with your children
Children learn by example — so unfortunately if you scoff down junk food in front of the TV, they
Make food fun
Experiment with new foods and make meals as colourful and as rich in variety as possible.
Include two portions of vegetables in your evening meal
You may also choose to provide fruit or a fruit-based pudding for dessert.
'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.
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.
Don't give up hope!
If you have a fussy eater in the household, don’t throw in the towel.
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.
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.
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.
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