Dance on a Saturday night
Turn 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 StepChoose your Little Steps
Rainy Days
Get off the couch
Be 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 StepMake the most of windy weather
Just 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 StepMake 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 StepGo 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 StepTeach children traditional games
Playground 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 StepGet 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 StepGet 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 StepCheck out local leisure facilities
Check 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.
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Activity
Dance on a Saturday night
Turn 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 StepLet 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 StepTeach children traditional games
Playground 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 StepGet into gardening
If you have a garden, set aside a patch for your child and let them design and plant their own garden. Digging, weeding and watering all help build in extra activity throughout the day.
Login to Add StepWalk 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 StepCut out the short cuts
Take 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 StepGet 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 StepCheck out local leisure facilities
Check 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 StepGo 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 StepMake 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 StepShopping
Stock up on tinned and frozen vegetables
All 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 StepCheck 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 StepMake 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 StepTry a new fruit or vegetable every week
Variety 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 StepBuy 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 StepKeep 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 StepLove 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 StepPlan 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 StepStock 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 StepMealtimes
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 StepHave 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 StepDish 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 StepGo 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.
Login to Add StepAdd 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.
Login to Add StepChoose processed meats like sausages and burgers less often
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 StepVariety is the spice of life
The more foods your child is exposed to at an early age, the more balanced his or her diet will be.
Login to Add StepPrefer uncoated meat
Battered or breaded meats have more fat and salt than unprocessed meats. It doesn't take much longer to cut a chicken breast into pieces and bake in the oven than it does to bake some chicken nuggets.
Login to Add StepTry wholemeal or granary toast for breakfast.
Toast is a favourite for breakfast. Wholemeal, granary or brown breads are they're higher in fibre and tastier. It's best to avoid too much spread and low fat options are even better.
Login to Add StepEat 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.
Login to Add StepSnacks
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 StepBag some fruit and vegetables for home time
We'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 StepYummy 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 StepGet 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 StepNeed 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 StepAll-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 StepGet 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 StepSwap sugary drinks for milk or tap water
Milk 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 StepDitch 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 StepGet 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 StepScreentime
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 StepSet 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 StepTurn 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 StepMake 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 StepCut 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 StepCrowd 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 StepPlan 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 StepHave 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 StepDon’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 StepGet 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.
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