My Child

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My child Your guide to pregnancy, baby and toddler health Trusted information from experts Health services and support. For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts. Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family. And you'll save money, too. Find out the amount and types of physical activity recommended for under-5s. Find out the amount and types of physical activity recommended for children and young people aged 5 to Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Steps for success

Try to avoid feeding your child oversized portions. There's very little official guidance on precisely how much food children require, so you'll need to use your own judgement. A good rule of thumb is to start meals with small servings and let your child ask for more if they're still hungry. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions. It may also help if you encourage your child to eat slowly and have set mealtimes. You can use mealtimes as an opportunity to catch up on what's happened during the day. It shows how much they should eat from each food group.

Find out more about understanding calories. Get ideas for healthy packed lunches.

[Self-Test] Could My Child Have ADHD?

Almost all fruit and vegetables count towards your child's 5 A Day, including fresh, tinned, frozen and dried. Juices, smoothies, beans and pulses also count. When fruit is blended or juiced, it releases the sugars, which increases the risk of tooth decay. So it's best to drink fruit juice or smoothies at mealtimes. Aim for your child to get most of their calories from healthier foods like fruit and vegetables, and starchy foods like bread, potatoes, pasta and rice preferably wholemeal.

And switch sweetened soft drinks for water. Get tips to help your kids enjoy their 5 A Day.

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Find out how many soft or fizzy drinks children can have a day. Find out more about healthy drinks for children. Swap high-fat foods for these healthier alternatives.

Alongside the advice to get them moving more is the need to reduce the time they spend sitting or lying down in the day. Help your children avoid sitting and lying around too much, as this makes them more likely to put on weight. Limit the time they spend on inactive pastimes like watching TV, playing video games and playing on electronic devices.

It also helps children stay trim if they sleep well.

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It's been shown that children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese.

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    Find & manage your child's Android device location - Google For Families Help

    Learn how screens impair children's sleep. Get sleep tips for children. Find out the hidden causes of weight gain. Page last reviewed: 10 August Next review due: 10 August