13 tips for healthy kids; no more "fat families"

​by Eve and Bob (in collaboration with Dr Harry)

This week we have a guest contribution from Eve and Bob, the parents of Dr Harry.

Here they give their tips on how to foster a healthy attitude in your family.

1. Give up smoking and drinking alcohol as soon as you find out you are pregnant
This sounds obvious, as everyone knows that smoking and drinking alcohol when pregnant can harm your baby. But did you also know that smoking during pregnancy is associated with a higher risk of childhood obesity according to research? So cutting out bad habits before you get pregnant as well as being good news for your overall health will also give your children positive role models when they are born.

2. Eat healthily during pregnancy – ideally aim to get to a healthy weight even before you become pregnant
Try not to gain too much weight during pregnancy, as the baby’s environment whilst inside the womb can affect her outcome later in life. Assuming you are a normal weight to begin with, you should aim to gain no more than 25-35 lbs (11 – 15kg) during pregnancy. The ideal situation is to get to your healthy weight before pregnancy starts, since there is a link between overweight mothers having offspring who become overweight in childhood.

3. Breast feed for as long possible and on-demand
The benefits of breast feeding are many, and there is a belief that it may help prevent obesity. Although this is controversial, if you breast feed you know you are giving your child the best start in life and this may include protecting him against obesity. Breast feeding is what mother nature intended.

4. When you starting weaning introduce different fruits and vegetables regularly
These should be pureed to begin with so your baby can easily manage them. You may find he likes sweet fruits and vegetables but you should also introduce him to lots of different types of vegetables and fruit, slowly so he gets used to them. You may find at first he doesn’t like spinach or tomato, but keep offering them until his tiny tastebuds accept them!

5. Always encourage fruit and vegetables from an early age
Your child will build up good habits if he sees you eating these foods and he will want to copy you. 

6. Eat hot school dinners
It’s true that school dinners can be of varying quality, but I imagine they are better than a packed lunch (which usually is just sandwiches). If your child has already started eating fruit and vegetables at home you can be sure he will make these choices when out of the house as well.

7. Snacks can include bananas, nuts, apples or other type of fruit - always encourage a “help yourself” policy with fruit and veg in their natural form
Try to give your children ready access to a bowl of fruit at home, and keep the kitchen cupboards well stocked with things that they can snack on without rotting their teeth or getting hyper from sugary sweets.

8. Eat small amounts of chocolate
No-one is saying don’t let your children have treats, but keep chocolate and cakes for special occasions. Baking a cake is a great way to help your child learn about food.

9. Exercise on bikes, go swimming or go walking in the countryside as a routine
Make time with your children for physical activities, even if this is just a walk around the block. It doesn’t have to cost anything and most houses even in the city are close enough to a communal green space for ball games or cycling. Sixty minutes of moderate activity per day is recommended for children – this can be spread throughout the day or done all at once.

10. Eat together regularly round a table - ideally every day -  and talk together 
Have proper sit-down meals so your children can talk to you about their day. Make sure the TV is switched off and everyone enjoys the food. Regulate your children's portions. This is also a good way to teach table manners and good behaviour.

11. Alcohol-free drinks: don’t encourage this especially when children are under age
Some wine and beer is available which is “alcohol-free”. Don’t encourage this especially when children are under-age. If you want to introduce alcohol, do it in the context of a meal and never binge or get drunk. This is about helping your children develop responsible habits, and shouldn’t make alcohol a taboo.

12. Take children out to eat 
Visiting different restaurants with your children will help to give them experience with ordering different foods and to encourage them to make good food decisions. Again, ensure your kids have 'kiddie' portions not adult-sized ones especially for dessert.

13. Importantly - lead by example 
Children will always pick up their parents habits, bad or good.

​Although your personal finances and your business success are my primary interest, I believe you only operate at peak efficiency when you're fit and healthy. If you feel good, it filters through to your work. To help you with that, click for your free ebook: The Quick Guide to Sexy
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