Healthy kids

Parents are the biggest influence on a child's food preferences, so from an early age get them into the habit of eating nutritious foods. Eating habits established in childhood can last a lifetime.

• Set a good example. You won't be able to persuade them to eat their veggies if you slob in front of the TV with a pizza.
• Don't give up if a child initially turns up their nose at the healthy food you offer. Studies have shown that it can take up to 10 tries before a child decides they like a new food. Persistence pays in the end.
• Don't ban unhealthy foods completely. Your children will only rebel and buy them themselves when you're not there.
• Explain why junk food is just that: junk!... and why smart kids don't eat it.
• Have a healthy snack box at home. Rather than chocolate and biscuits, fill it with snack-size bags of dried fruit and unsalted nuts, or home-made treats such as low sugar and low fat oat bars.
• Keep the fruit bowl overflowing, and encourage them to grab from it when they feel a snack attack coming on.
• Encourage children when they show an interest in sports, and steer them towards active toys like bikes, skipping ropes, hula hoops and space hoppers.
• Be an active family. Make fun walks, family cycle rides and kick-about football in the park as part of your weekend treats.
• Children learn by example, so take up a sport yourself and let your enthusiasm rub off on them. Many adult sports clubs have junior sections.
• If it's practical, leave the car at home and walk to the school and the shops with them.

"Turn back your body clock" by Dr Una Coales