Top Tips

Top tips for children, parents and everybody!

Eat Happy                            

  • Enjoy a good variety of different foods including plenty of fruit and veg – aim to get your 5 A DAY and to ‘eat the rainbow’ of different types and colours. Learn more about what counts  and 5 A DAY portion sizes. If you want to cook meals using fruit and veg from different colours of the rainbow, visit our eat the rainbow recipes page for healthy, cheap and easy recipes.
  • Use the Eat Well plate as a guide to how to balance the food groups and how much of what type of food to eat at each meal. 
  • Drink plenty of water instead of sugary drinks (they are high in calories and bad for our teeth). Fruit juices should be diluted down for children and enjoyed at meal times. Although fruit smoothies are often promoted as a healthy option they contain lots of natural sugars so should be enjoyed as an occasional treat.
  • Try and avoid eating too much food high in sugar by making sugar swaps. Watch out for hidden salt and try to cut back on fat.
  • Keep a check on portion sizes by eating ‘me size’. Try and stick to just a couple of healthy snacks a day between meals (things like fruit, plain rice cakes, unsalted popcorn, crackers and nuts).

                                 Carrot                                                          Tomato    


Move and play


  • Keep active every day - school aged children need to build at least 60 minutes of vigorous physical activity into their day and under fives need to be active for at least three hours a day. It doesn’t all need to be in one go and can be in small bursts across the day.
  • If you are an adult then you need to try and clock up at least 150 minutes of moderate intensity activity (raises your heart rate, makes you breathe faster and feel warmer) spread across each week or 75 minutes of vigorous activity (makes you breathe hard and fast and makes your heart rate go up quite a bit) spread across each week.
  • Remember that being active doesn’t mean you have to head down to the gym or join a club – you can build activity into your day by going out on your bike, walking instead of getting the bus or doing a spot of gardening.
  • Children need to spend plenty of time playing actively, such as jumping, climbing, skipping and exploring and should try to keep a two hour maximum limit on time spent on screens (for under fives this should be even less).

Footprints illustration