Serve oily fish twice a week (but no more). These are a rich source of omega oils, which can help keep heart and mind healthy; try salmon, fresh tuna and grilled sardines. If your children find the taste too overwhelming, add seeds to their breakfast cereals for plant versions of these oils.
Pack a healthy lunchbox. `Disguise` vegetables in sandwich fillings, vary the fillings as much as possible, provide plain yoghurt and a piece of fruit that`s easy to eat. Children can be very particular about fruit; often if it is too messy or difficult to prepare, they won`t bother eating it. Aim to give them small apples, bananas and grapes, which are easy to hold, peel and eat.
Make sure your children eat breakfast. This will ensure a steady supply of energy to get them through the morning, help maintain attention span and discourage snacking. It will also help them to develop a habit of breakfast-eating that will hopefully spill over into adulthood. Studies have shown that adults who regularly eat breakfast are less likely to be overweight than those who skip it. Fortified breakfast cereals can also be a good source of iron and B vitamins.