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!
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Marinate your own meat
Marinate 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!
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Take five with fruit
Cut up a few pieces of fresh fruit and take them to work in a plastic container or freezer-bag. Pop some into your child's school-bag too as a mid-morning snack.
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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.
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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.
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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.
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Opt for either butter or sauce - not both - on your sandwich
Adding butter, margarine or dairy spread to our bread is something we tend to do automatically. But it's worth asking yourself whether you really need the spread? If you're adding mayonnaise, relish or other sauces to a sandwich, then you probably don't. Opt for one or the other, and go for lower-fat spreads like tomato relish when available.
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Go fishy
Fish is a great, low-fat source of protein. Include it in your diet once or twice a week. Oily fish like salmon, trout, mackerel, herring and sardines are especially good for your heart. Start the children off with some grilled fish fingers to get used to the taste of fish - you can even easily make your own, just slice up a fillet of any white fish and coat in flour, beaten egg and breadcrumbs.
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Eat breakfast
Many 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.
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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.
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