Small changes in what you eat really can make a difference.

With one in three Scottish children now classed as overweight before they have reached their teens, the importance of what we feed our kids has never been greater.

We all want the best for our children and although making sure that your family is eating a healthy, well-balanced diet can at first seem like a challenge, it really is worth it in the longer term.

High levels of salt, sugar and fat can lead to health problems and so reducing the amount your family intakes is key to healthier living and healthy eating.

There are plenty of small changes that you can make to get your family feeling healthier. Here are just a few to get you started:

1 Remember that any amount of fruit and veg is better than none.

Kids love the colour and texture of food, so remember to offer them a variety every day and focus on lots of different vegetables and fruit, not the amounts.

2 Swap the snacks

Crisps, chocolate and sweets are loved by most children but are all high in salt, sugar and fat which can lead to health problems if they are not taken as part of a balanced diet. Try substituting these snacks with chopped-up vegetables, fruit kebabs or a low-calorie yoghurt.

3 Check the labels

Make sure that what you put in your basket is healthy, by checking the labels on your food.

With traffic light labelling, you can see at a glance if the food you’re looking at has high (red), medium (amber) or low (green) amounts of sugar, salt and fat.

So, if you see a red light on the front of the pack, you know the food is high in something we should be trying to cut down on.

4 Avoid too many fizzy drinks

Kids love sugary drinks, but they contain very few nutrients, can rot teeth and are also high in calories.So try substituting a fizzy drink for either tap water, milk or a low-calorie alternative. Healthy drinks can be fun, especially if kids mix their own.

5 Involve your child in food preparation and planning

This is a good way of getting them interested in food and can be used as an opportunity to teach your children how to chop vegetables or basic cooking skills such as grilling instead of frying.

6 Make eating good food enjoyable

Remember to enjoy meals together with your children whenever possible. If children see you eating and enjoying a wide variety of healthy foods, they are more likely to join in.

For more information visit www.healthyliving.gov.uk.

CASE STUDY

Sam is a mum-of three from mid-Calder who runs a playgroup for 20 two and three year- olds.

She has a 12-year old son Evan and two daughters Tasha, aged four, and Keir who is two years old. Although Sam and her family now enjoy the benefits of a healthy lifestyle, this wasn’t always the case.

Warned by her doctor that her blood pressure was so high that she was at high risk of having a stroke, Sam joined Scottish Slimmers and has since lost three stone. More importantly, due to some simple changes in her diet and lifestyle, the whole family now enjoys the benefits of healthy lifestyle.

Recognising the health implications of a poor diet from her own experience, Sam bFelieves that a healthy diet and an active lifestyle are important from an early age.

Sam has adapted her slimming recipes to suit her children meaning that the entire family can eat together. Although her youngest children are keen to try new vegetables, her son needs more persuasion so she ensures that he takes nutritional alternatives such as home blended soups. She also makes sure the children participate in the preparation of meals and allows them to help themselves to the fruit bowl at any time, without asking.

Sam’s diet is not the only aspect of her life to receive a makeover. Sam also decided to raise her levels of physical activity by taking the dog for regular walks, walking over 10,000 steps every day, and cycling with her children.

The small changes that Sam has made to her family’s lifestyle have made a huge difference to their quality of life. And there’s no reason why you can’t follow in Sam’s footsteps. All it takes is the motivation to make that first small change!

Source: The Daily Record