Focus on making small, manageable changes to family routines, as these are more likely to be sustained and lead to significant long-term results.
Be a role model for your children by adopting healthier habits yourself, as children primarily learn and respond to what they see you do, not just what you tell them.
Make healthy choices the easiest choices by removing unhealthy temptations like crisps and biscuits from the house and ensuring healthy options like fruit are readily available.
Engage your children in the process of preparing meals, such as playing with, washing, or cutting vegetables, to increase their exposure and willingness to try new foods.
During the weaning stage (around six months), offer a wide variety of vegetables and other tastes (rather than just sweet ones) to help children develop broader food preferences and reduce fussy eating later.
When introducing new foods, especially vegetables, be patient and persistent, as children often need 7-8 exposures before they start to like a new taste.
Ensure children have a decent breakfast at home to help balance their blood sugar throughout the day and prevent them from seeking high-sugar foods at break time due to hunger.
Instead of a complete overhaul, subtly enhance current breakfast habits by adding fruit or increasing protein (e.g., scrambled egg with toast) to boost nutrient content and satiety.
Capitalize on children’s hunger after school by having healthy snacks readily available, either to offer on the school run or immediately upon arriving home.
Identify specific situations where unhealthy habits occur (e.g., bus rides and crisps) and replace them with a healthy alternative that the child enjoys, like ‘bus carrots’.
Make physical activity enjoyable and integrate it into daily routines, such as walking to the shops or playing, rather than setting aside specific, long periods for exercise.
Approach conversations about a child’s health by focusing on their overall well-being, fitness, happiness, and energy levels, rather than solely on their weight, to foster a more productive and compassionate discussion.
Recognize that emotional pain, such as from bullying, can lead to turning to food for comfort; address these underlying emotional issues and build self-esteem before focusing on dietary changes.
For gastrointestinal issues like constipation or stomach aches, prioritize supporting gut health through dietary changes before relying solely on medication.
If a child has persistent issues like constipation, consider a trial elimination of common food intolerances, such as dairy, as this can sometimes resolve the problem.
Educate yourself on how to read food labels to identify hidden sugars and other unhealthy ingredients in processed foods that are often marketed as healthy.
Understand that school lunches represent a small fraction (5 out of 21) of a child’s weekly meals, and schools are often working to improve their offerings, so don’t get too worried about them.
When trying to implement healthy changes, identify and find solutions for practical barriers in your home environment, such as cooking facilities, food storage, or navigating stairs with groceries.
If from a diverse background, consider returning to traditional diets which often feature more vegetables and foods that are familiar and enjoyable, as this can be a healthy and culturally appropriate approach.
If financial resources are limited, explore free activities and resources available in your local borough or community to support children’s movement and healthy habits.
Look for and support small, individual voluntary agencies, charities, and community kitchens that are doing great work in teaching families basic recipes and cooking skills.
Use a simple visual guide to understand the ideal proportions of vegetables, fruits, and other foods on a plate, as this can help transform family diets.
Establish a strict rule of no phones at the dinner table to encourage family connection and model mindful eating behavior for children.