The birth of a baby is a very exciting time for parents and grandparents alike, but with it also arrives some hefty responsibilities, to ensure that the child grows up fit and healthy.

Although these days we are more knowledgeable than ever before, giving children the right start in life is still a huge challenge. And our affluent modern lifestyle has brought its own problems, with a growing epidemic of obesity and diabetes, increases in childhood illnesses such as asthma and allergy and the couch-potato habits of a whole new generation. But parents can find it hard to say to no to the temptations of junk food and computer games, especially when they are struggling with demanding jobs and their own unhealthy lifestyles.

So how do you give a child a good start in life?
Establish routines
First and foremost children need routine. In fact they thrive on it and are happier when they know what to expect even if it is not what they would ideally choose.
At the heart of a routine are the three staples for health - food, exercise and rest. The earlier that routines can be established about meals, play and sleep, the easier it is to lay down more detailed ground rules such as what sort of food they should eat or when a little indulgence is okay. It can be hard work at first but persistence really will pay off. Once you have a routine, there should be fewer arguments when you need to get something done. A routine about food also helps to develop a child’s palate. For example, if asked to eat a small amount of a vegetable every day, a child soon grows used to it and may even begin to enjoy the taste. You just need to persist through the whingeing stage.
Secondly, involve the whole family. It’s no good telling the children to eat more healthily or get some exercise if you are lazing on the sofa tucking into a bowl of crisps. Young children look to their immediate family as role models, although teens respond better to older friends (with the right habits, of course) as shining examples of healthy living.

Grandparents can play a special part
Grandparents can be a huge help in showing the rest of the family the way to a healthy life. These days older people tend to be fitter and more active for longer. With fewer competing pressures on their time, they may be able to offer guidance to their own, grown-up children and develop a special relationship with their grandchildren.
Time spent with grandparents should be built into a child’s routine. For example, they might pick the children up from school once a week and take them for tea - a great chance to encourage other healthy routines, try some new foods or get into action by going bowling or swimming. It’s not just the child who benefits!

Make meals a family event
At least once a day mealtimes should be a family event when adults sit down with the children to share the same healthy food and make an example of table manners. This is a chance for the grown-ups to sort out their own diet too. Meal times are also a great opportunity to talk to the children and get to know more about them and their day.
Childhood is a time of rapid growth, so kids need plenty of nutrients and energy. To achieve this, they require a balanced diet with a combination of different food types, including grains and pulses, fruit and vegetables, meat, dairy products, fats and oils. But how much of these different foods should you have? Critical to the idea of a balanced diet is getting the proportions right, with a little of some foods and a lot of others. For example, fats or oils are important to provide energy and for the absorption of fat-soluble vitamins. But you need only a small amount compared to foods such as fruit and vegetables, or complex carbohydrates, such as cereals, potatoes, pasta or rice. Fresh fruit and vegetables are low in fat, calories and salt and are an excellent source of vitamins, minerals and fibre. Most of us simply don’t eat enough to meet the current recommendation of three to five servings of vegetables and two to four of fruit every day.
Portion size is important. A large savoury course, with plenty of ‘slow-burn’ carbohydrates and lots of filling vegetables, will leave children satisfied and less eager to stock up with puddings or ask for snacks later. However, too large a plate of food can put children off a meal, or may set up a habit of eating more than they need. So keep portion sizes under control.

Think about supplements
Give some thought to the particular micronutrients that children need. For example, calcium and vitamin D are vital for growing teeth and bones and can be provided by milk, cheese and other dairy products. Very fussy eaters may benefit from a multivitamin supplement. A constant supply of essential fatty acids such as DHA, EPA and other omega 3 fatty acids is vital for the development of the nervous system. So if you can’t persuade the children to eat oily fish such as salmon or mackerel, then you may want to consider supplements.

Get the family moving
Regular exercise should be part of everyone’s routine. Half an hour out in the fresh air every day, stomping through the woods or kicking a ball in the garden, will help keep young and old fit and provides a dose of vitamin D. Good rest is important too - lay down the law about a regular bedtime to keep children fresh and give grown-ups time to themselves.

Top ten hints for healthy kids
1.Try to keep a regular routine. 2. Talk to your children constantly - find out what they do like and why they don´t like other things. 3. Give them choice - let them compare one healthy option with another 4. Make meals and activities fun 5. Get all the family involved, eating healthy food and joining in activities together. 6. Explain your reasons - help them understand why it is important to be healthy. 7. Put the kids in charge - let them choose menus and do some of the cooking. 8. Try try and try again - persistence pays off. 9. Invite friends around to set examples. 10. Don´t forget the treats. A healthy lifestyle doesn´t mean foregoing every pleasure, but indulgence such as chocolates or sweets should be kept as an occasional extravagance.

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