Welcome to Little Steps, the step-by-step guide to eating well and being active for you and your family. Take your first little step to a healthier life today.
Housework has to be done whatever the weather. Encourage your kids to help with jobs around the house, such as washing the floor or hoovering. Turn the jobs into a competition to encourage them to work up a sweat.
Login to Add StepBe a role model for your children - if they see you being active and enjoying it they will be more likely to model your behaviour.
Login to Add StepDo active jobs together at home such as hoovering, sweeping, or raking the leaves. If your children have a competitive streak, have a race to see who can get finished their jobs first.
Login to Add StepSwimming is a great activity for the whole family at all times of year. You might not be setting Olympic records but it will still help you and your children towards your daily amount.
Login to Add StepBuy a local map and go for family cycles or walks every weekend. Make it more interesting by choosing somewhere new to explore every time.
Login to Add StepPlayground games such as hopscotch, tag or hide and seek are all good activities. Teach your kids the rules and join in yourself. Once they know the rules they can teach their friends how to play.
Login to Add StepTurn on some tunes and let the whole family bop 'till they drop. Invest in a cheap set of disco lights and take turns at being DJ.
Login to Add StepCheck out your local community or leisure centre for winter classes and activities such as aerobics, badminton, table tennis, basketball, dancing, martial arts, cub scouts or youth clubs.
Login to Add StepJust because the sun has gone it doesn't mean you can't go to the beach. Wrap up well and try an activity like flying a kite.
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Teach your children how to play traditional games, such as hide and seek, tip the can, red rover, tag and hopscotch. You'll all have fun! Find out how to play here
Login to Add StepInstead of flopping in front of the TV after dinner, build an after-dinner walk into your family routine. It will help everyone digest their food and wind down before bedtime.
Login to Add StepGet more movement into your mopping by playing some energetic music while you work. You'll also get finished in double-quick time!
Login to Add StepTake a good look at your daily routine, and find all the opportunities you're missing to take the active option. Take the stairs rather than the escalator. If you can, walk to the shops rather than driving or at least park a bit further away and walk the rest.
Login to Add StepDog owners live longer, research shows*, and it's down to regular "walkies" and throwing sticks in the park.
Login to Add StepSwimming is a great activity for the whole family at all times of year. You might not be setting Olympic records but it will still help you and your children towards your daily amount.
Login to Add StepRemember, there's no such thing as unsuitable weather - just unsuitable clothing. Wear layers and get a waterproof jacket. A hi-vis vest will help drivers spot you when you are out and about.
Login to Add StepIs your local school an eco-friendly "Green Flag" school? Ask about walking school bus initiatives as part of their Transport plan and cycling programmes. See here for more information.;
Login to Add StepDo active jobs together at home such as hoovering, sweeping, or raking the leaves. If your children have a competitive streak, have a race to see who can get finished their jobs first.
Login to Add StepJust because the sun has gone it doesn't mean you can't go to the beach. Wrap up well and try an activity like flying a kite.
Login to Add Step It's never a good idea to shop on an empty stomach. You're more likely to rush things, make poor choices and go for a quick sugar fix by picking up an unhealthy snack.
Login to Add StepVariety is the name of the game with healthy eating and it's great fun trying out new foods together. The more new foods that children are introduced to the more likely they are to have a varied diet.
Login to Add StepAsk the butcher to trim off any visible fat. Small servings of lean meat deliver all the nutrients you need and you save money on the extra weight!
Login to Add StepProcessed foods are higher in fat and salt and lower in other nutrients than food in its natural state. Go easy on the ready meals and choose chicken, turkey, pork and beef more often than processed meats such as luncheon meat, ham and bacon.
Login to Add StepWrite a shopping list before you go, then stick to it as you shop. Planning your meals for the coming week will help you put the list together.
Login to Add StepIs it mostly filled with starchy foods, fruit and vegetables? If not restore some balance by adding some.
Login to Add StepLet your children have some choice in what their snack foods are. If you agree this with them it will be easier to stick to the plan during the week.
Login to Add StepAll types of vegetables count towards our 5-a-day - fresh, frozen and canned. Get some for your cupboard to use when fresh supplies are low or worse for wear.
Login to Add StepGet some canned and dried nutritious foods for your kitchen cupboard. You can rustle up a healthy meal in minutes with tinned fish and tomatoes, pasta and dried herbs. Or baked beans on toast - super fast and protein packed!
Login to Add StepLearn to read food labels, and take advantage of information that will help you make healthy shopping choices. Compare like for like products and choose those that are lower in fat, salt and sugar.
Login to Add Step Processed meats are higher in fat and salt and lower in other nutrients like iron and protein than fresh lean meats are. So go for unprocessed meats like lean beef, lamb, pork, chicken and turkey more often than processed meats like burgers, sausages or chicken nuggets.
Login to Add StepMany people skip breakfast hoping that it will help them lose weight. But research shows they're more likely to overeat later in the day. Give you and the family 10 extra minutes in the morning for some essential nutrition.
Login to Add StepRemember to always include yoghurt, milk or cheese in lunchboxes. They're really important for growing bones, and are a great way to boost your children's energy levels throughout the day. Dairy foods aren't just for children - make sure you're getting about three portions each day too.
Login to Add StepThere's always a way of getting more fruit or veg into your child's lunch! Add salad to sandwiches or cut up some raw veggie sticks for their lunchbox.
Login to Add StepGetting the family involved in cooking can be fun and a learning experience for everyone. Younger children can help tear lettuce leaves for salads. Older children can stir a spaghetti sauce or weigh ingredients.
Login to Add StepIf you have a bowl of cereal for breakfast, add some chopped fruit like an apple, banana or some raisins to boost your fruit intake. And do the same for the children!
Login to Add StepThe more foods your child is exposed to at an early age, the more balanced his or her diet will be.
Login to Add StepMarinate fresh lean meats like lean beef, lamb or chicken using your own home-made marinades rather than ready-made sauces. You'll cut down on the calorie content of the meal, as well as on sugar and salt. Try fresh coriander and lime juice as a marinade - it's delicious!
Login to Add StepIt's a fact that young people who eat with their families consume fewer higher calorie drinks, more fruit and vegetables, and less fat both at home and in meals away from the home.
Login to Add StepWhether you're dining out or cooking up an Italian storm in the kitchen, try having a tomato or vegetable-based sauce with your pasta. As well as being lower in fat than the creamy or cheesy sauces, they make the dish more colourful and you pack in more essential nutrients.
Login to Add Step Unsweetened cereal with milk is a snack the whole family can prepare themselves and enjoy anytime. Experiment by adding fruit, like bananas or berries.
Login to Add StepReward your children with a comic or book instead of sweets or crisps. Other rewards could include an outing to the park or swimming pool or just some time playing with you.
Login to Add StepWholemeal scone pieces topped lightly with spread makes a great simple snack for the whole family. Why not top with sliced banana or cheese.
Login to Add StepWe're often starving after school or work, and it's so easy to pick up some crisps or chocolate. Try fresh fruit instead - you can buy different types for everyday to add lots of variety. You can also chop fruit and vegetables into pieces and store in a plastic bag or container to have on the go.
Login to Add StepLimit unhealthy treats to a few times each week and make sure you give them after meals rather than on their own between meals. You could reduce the size to a small packet of crisps or a "fun size" chocolate bar.
Login to Add StepFor the whole family, why not try a mug of cold or warm milk after school or other snack times. Use low fat or semi-skimmed milk for a fabulous calcium boost.
Login to Add StepWhether we are at school, work or play we need to drink regularly. Having a water bottle handy will help remind you and the family to drink regularly.
Login to Add StepNuts provide a healthy snack for children and there are lots of varieties that children can try. There are no preparation requirements and they provide a nutritional, filling snack for all the family. (Note: whole nuts should not be given to children under 5 years of age.)
Login to Add StepMilk and water are healthiest. If you drink juice, choose real fruit juice not juice drinks. These have lots of added sugar and very little real fruit. Avoid tooth decay by drinking juice with meals and for young children ideally dilute one part juice to 10 parts water.
Login to Add StepPopcorn is low in fat and it contains fibre for healthy digestion. Popping your own takes only a couple of minutes, and you can omit salt. What could be easier?
Login to Add Step Most people go into munching autopilot when they're distracted by the TV and don't realise when they're full. It's better if your children don't get into this habit.
Login to Add StepGet in the habit of planning your TV viewing. You'll find it easier to take control and monitor how much time your family is spending in front of the TV.
Login to Add StepDon't put a TV or computer in your child's bedroom. Children with screens in their rooms get less exercise, interact less with their families, have poorer diets and get less sleep.
Login to Add StepGet your children outdoors during daylight hours. Sunshine provides vitamins they need to grow healthily, and playing outside keeps them active.
Login to Add StepYour children will do as you do, so take stock of your own viewing habits and, if you need to, cut down on your own screen time too.
Login to Add StepThink of fun things that your family will prefer to do instead of flopping on the sofa. How about a family walk after dinner instead of turning on the TV? Or cancelling the cable or satellite subscription and putting the money towards a special holiday instead?
Login to Add StepTV viewing and computer games can be addictive, so limit your children's screen time to 2 hours a day.
Login to Add StepDon't keep the TV on in the background - if no one's watching, turn it off.
Login to Add StepTurn off the TV during mealtimes - better still, don't have a TV in the kitchen or dining area.
Login to Add StepInstead of buying a set for each member of the family - find programmes that the whole family likes to watch.
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