Three steps to keeping your kids fit and happy

 

One of the best ways to keep your child healthy is to eat healthily as a family and do plenty of exercise. In this way you can also help your child to get all the nutrients they need to grow, be a healthy weight and get the best start to their lives.

 

 

1. Join Change 4 Life 

Step one is to join Change 4 Life. It takes minutes and you’ll receive tips, games and recipes to help your family be fit and healthy

 http://www.nhs.uk/Change4Life/Pages/change-for-life.aspx or call 0300 123 4567

 

2. Try to eat a healthy balanced diet as a family   

You can find information and tips on Change 4 Life

http://www.nhs.uk/Change4Life/Pages/change-for-life.aspx or                                                  http://www.nhs.uk/livewell/healthy-eating/Pages/Healthyeating.aspx

 

Nutritionist advice for 0-5s

For children 0 - 5 years, the Southwark Children Centres Nutrition team holds drop-in sessions in different locations in Southwark. Sessions across Southwark, include cook and taste, healthy eating, weaning group, Little chefs and more! Call 0203 049 8846/5776

 

Learn about food, cooking and eating

The Mini Cooking Club.

Wednesdays at Copleston Centre. For more information please contact:

Cecilia.belier@theminicookingclub.org.uk

 

Shop Cook and Eat

Families with at least one child under five can sign up to the short course which covers healthy eating and nutrition on a budget, planning recipes and visiting a supermarket, understanding food labelling and portion sizes and cooking quick and nutritious meals and snacks for the family. For more information contact Hayley Lucas on 020 7358 6698

 

Reading food labels

With so much packaged food available, it’s difficult to know which foods are healthy and which are unhealthy. Labels can be misleading and difficult to understand.

Products which are high in fat (especially saturated fat), sugars and salt should be eaten in moderation. Some tips on what is a low and high…

Look at the ‘per 100g’ column on the label

 

Total fat

High: more than 20g of fat per 100g

Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g

Low: 1.5g of saturated fat or less per 100g

Sugars

High: more than 15g of total sugars per 100g

Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)

Low: 0.3g of salt or less per 100g (or 0.1g sodium)

 

For more information on understanding labels click here

 

 

3. Get active and help your kids get active

Southwark has lots of opportunities for kids and families to be active. Southwark has lots of parks, playgrounds, leisure centres and clubs which kids can go to.

Find out more on the Southwark Council website. 

  

Another place to go to find out what is happening near you is www.getactivelondon.com Type in your postcode and find out what is local to you.

 

Under 5s

Go to the Southwark Family Information Service for information about local activities including Adventure Playgrounds and Fun for families with young children.

For more info and a free brochure:

Website: www.southwark.gov.uk/familyinfo

Email: family.info@southwark.gov.uk

Tel: 0800 013 0639

 

 

What should I do if I’m worried about my child’s weight?

If you are worried about your child’s weight please talk to your GP, practice nurse or school nurse.

 

Southwark is also running a FREE fun programme for girls and boys to become fitter, healthier and happier in 2012.

 

The MEND programme is open to 7 to 13 year children. The programme is for kids and one of their parents/carers and includes 18 sessions (twice a week for 1 or 2 hours/sessions). The programme includes fun games and activities for kids, learning new sport skills, interactive discussions for parents and practical demonstrations and tips about healthy foods, label reading and portion sizes.

     

The programme is at the Colombo Centre SE1 8DP.

For more information call 07413 513721 or visit www.mendprogramme.org