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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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.
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Put dairy in your lunch diary
Remember 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.
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Add vegetables to pizza
Add more vegetable toppings (like mushrooms, peppers, and onions) and less cheese to your pizza. Let your children decorate their own pizza to make mealtimes more fun.
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Eat together
It'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.
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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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Add some vegetables to your cooked breakfast
A cooked breakfast can actually be healthy. Add some veggies like mushrooms, tomatoes and baked beans, and go easy on the meat. You'll cut down on the fat content of the meal while getting in some of your 5-a-day of fruit and vegetables.
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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.
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Grill, steam or bake foods
Instead of frying food, cut down on fat by using healthier cooking methods such as grilling, steaming and baking.
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Go traditional with porridge.
Porridge has been a staple for years on the island of Ireland and for good reason. It's tasty, cheap, can be cooked in 3 minutes in the microwave and is full of vitamins and minerals. Use some fruit to sweeten it up instead of sugar or honey.
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