Welcome to Little Steps

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.

About the Campaign

Get started

Healthy Meal Planner

Choose your Little Steps

Rainy Days

Activity

Whistle while you work

Get 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 Step

Get a bike

Cycling is even better for your heart than walking, so get a bike and use it to get to work, pop to the shops, or enjoy the outdoors.

Login to Add Step

Get competitive with cleaning

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 Step

Make a game of it

Do 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 Step

Wrap up

Remember, 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 Step

Get wet - in an indoor pool

Swimming 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 Step

Let your child lead

Ask your child about what activities and games they enjoy in school, PE, or in the playground - and maybe you can try them at home.

Login to Add Step

Go exploring

Buy 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 Step

Get a dog

Dog owners live longer, research shows*, and it's down to regular "walkies" and throwing sticks in the park.

Login to Add Step

Walk for fun and fitness

There are lots of walks all around the country for people of all ages, so get to know routes that are close to you. See here for more information. Make sure you have the right clothes and you won't notice the weather.

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

Shopping

Plan your snacks

Let 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 Step

Keep it lean

Ask 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 Step

Make food fun

Serve party food in interesting ways such as pineapple shells filled with fruit and sandwiches cut into different shapes.

Login to Add Step

Buy more unprocessed food than processed

Processed 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 Step

Christmas

Little steps for a healthier christmas

Login to Add Step

Eat before you shop

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 Step

Check your trolley before you finish

Is it mostly filled with starchy foods, fruit and vegetables? If not restore some balance by adding some.

Login to Add Step

Stock up on some quick options

Get 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 Step

Love the labels

Learn 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

Make a list

Write 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 Step
  • 'scroll left' button
  • 'scroll right' button

Mealtimes

Get the whole family to help

Getting 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 Step

Have salad with lunch

Just putting some salad in your sandwich helps you to hit your 5-a-day fruit and veg target. Prevent sogginess by packing your salad separately. Then either add it to your sandwich just before you eat it or have a side salad.

Login to Add Step

Grill, steam or bake foods

Instead of frying food, cut down on fat by using healthier cooking methods such as grilling, steaming and baking.

Login to Add Step

Dish up some healthy starchy foods

Potatoes, rice, bread and pasta form a big part of any meal. So do your best to choose well - go for the wholegrain or wholemeal varieties when you can.

Login to Add Step

Eat less meat, more vegetables

Add less meat and more vegetables to curries, stews, and casseroles to make these favourites even more nutritious. It's also a great way to hide veggies for those fussy eaters in the family.

Login to Add Step

Try a wholemeal scone with banana for an on-the-go breakfast!

Choosing wholegrains and fruit means that you'll get the fibre you need for a healthy digestive system. It will also keep you fuller for longer and keep you going until lunchtime.

Login to Add Step

Boost your breakfast with fruit

If 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 Step

Introduce new vegetables to your children

Include a new vegetable as part of a meal that your children already know and like, e.g. omelettes, bolognese sauce, shepherds pie, or as part of a "chips and dips" snack.

Login to Add Step

Fit in fruit and vegetables

There'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 Step

Never be fruitless!

Stock up on peaches, pears, and other fruits tinned in their own juice - they make a great addition to porridge, muesli and breakfast cereals.

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

Snacks

Get creative with children’s rewards

Reward 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 Step

Dip into healthy treats

Make healthy yoghurt-based dips, for example yoghurt and mango or yoghurt and mint, and serve with a variety of vegetables, carrot and cucumber slices are perfect and plain breadsticks.

Login to Add Step

Get a water bottle

Whether 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 Step

All-day breakfast

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 Step

Not every day

Limit 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 Step

Ditch the crisps for home-made popcorn

Popcorn 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

Yummy scone

Wholemeal 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 Step

Don’t snack in front of the TV

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 Step

Need a milk fix? Try a milky mug

For 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 Step

Get a mix of nuts

Nuts 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 Step
  • 'scroll left' button
  • 'scroll right' button

Screentime

Have screen-free bedrooms

Don'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 Step

Crowd out the TV

Think 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 Step

Make TV time family time

Instead of buying a set for each member of the family - find programmes that the whole family likes to watch.

Login to Add Step

Plan for 2 hours screen time a day

TV viewing and computer games can be addictive, so limit your children's screen time to 2 hours a day.

Login to Add Step

Cut out afternoon TV

Get your children outdoors during daylight hours. Sunshine provides vitamins they need to grow healthily, and playing outside keeps them active.

Login to Add Step

Make meals TV free

Turn off the TV during mealtimes - better still, don't have a TV in the kitchen or dining area.

Login to Add Step

Set an example

Your 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 Step

Get a TV guide

Get 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 Step

Turn it off if no-one’s watching

Don't keep the TV on in the background - if no one's watching, turn it off.

Login to Add Step
  • 'scroll left' button
  • 'scroll right' button

My Little Steps