Health & Fitness information for Children

Children/Young Adults Section

Helpful Tips For Parents

Handy Tips for Parents

Do not allow your child or young teenager to diet or lose weight without the consent of their local doctor. In to days diet/health conscious world children as young as seven are worried or concerned about getting fat. Magazines are full of models and movie stars all showing fabulous figures and children want to look like their favorite personalities. What parents can do is to ensure their children at an early age learn about healthy eating, exercise and the consequences of dieting without the correct advice. Raise their self-esteem and let them know that we are all build differently and not everyone looks like, what the media would has us believe is the perfect body.

Children whose parents are overweight are in danger of mirroring them and becoming overweight themselves. Weight problems may run in families but not all children with obesity in their family will be overweight. Genetic factors do play a role in weight gain but so too do bad eating habits. Lack of exercise with the family is another key factor in child obesity.

Children’s activity levels play an important part in determining weight. Television, computer and video games also contribute to inactivity – inactivity unfortunately leads to weight gain. Try and limit the amount of time your child spends in front of the television, on their computer or playing video games.

Encourage your child to join in after school activities. Walk them to the local park or take them swimming after school. Try and keep them occupied. Bored children with nothing interesting to do will sit in front of the television and pig out on rubbish or junk food. Walking is one of the best forms of exercise there is and it is free. Encourage your family to walk. Visit one of the many nature walks in your area, or take a bike ride. Most parks have cycle paths and are safe for children and parents to ride on.

Handy websites for parents


Introduction – Hints for Young People

Children’s page

Encouraging young children to eat more fruit and vegetables can be hard work and very frustrating. It often makes parents or grandparents resort to bribing or forcing them to eat their greens.

Meal times need not be so difficult. There are some simple things you can do to encourage children to eat a variety of fruit and vegetables as part of their daily diet.

If your child will not eat vegetables on their own, create things like a vegetable sauce for pasta. Use vegetables such as carrots, mushrooms and red peppers blended into a sauce.

Make a vegetable soup. Use any left over vegetables chopped up and boil them altogether. Add a vegetable stock cube or a small can of vegetable soup for flavouring and to thicken up. Process the whole lot until it is an appealing consistency. Children will be getting many vegetables at once without knowing what they are eating. Soup can be made at any time and you do not have to wait until the cold winter months to give your child a nourishing meal full of goodness.

Pureed vegetables can be used in sauces for pasta or spooned over mashed potato. Fruit can also be pureed to pour over puddings, added to natural yogurt or mixed in milk for a milkshake.

Make up little goodie bags of mixed dried fruit to pack into lunch box’s or to take on outings and picnics. Raw vegetables are generally preferred to cooked ones and children usually like finger food. Cut up a selection of vegetables such as carrots, celery, broccoli and serve with home made dips.

Try making fruit bags for lunch box’s or picnics. Include grapes chopped apple and small pieces of oranges.

Try making ‘Traffic Light Fruit Salad’ which consists of strawberries, kiwi fruit, yellow melon, yellow plums and mango (when fruit in season). Chop fruit very small. Tinned or fresh fruit can be used for this salad. Try experimenting with different fruits and vegetables in the same colours.

Put a chopped pear, clementine, banana or any fruit in a blender with 3-4 fluid oz of milk and a tablespoon of natural yogurt and make a smoothie. If you don’t have a blender, use soft fruits like bananas or strawberries which are easy to mash.

Children can not resist ice lollipops. Try pouring fruit smoothies, fresh fruit juice or pureed fresh fruits into ice lolly moulds and freeze them.

Healthy Option Menu’s – For Children

Breakfast Menu’s

Packed Lunches


  • Children’s Lunch Suggestions
  • Cheese Omelete
  • Cheese & Tomato on Toast
  • Savoury Cheese on Toast
  • Jacket Potato with a choice of fillings

  • 1 large baking potato
  • 2 large tbsp red kidney beans
  • 2 salad onions chopped
  • 1 large spoonful of low fat mayonnaise
  • 2 large spoons plain cottage cheese
  • Salt and black pepper.
  • Microwave the potato until the flesh is soft. Cut the potato in half and scoop out the flesh. Mash it lightly with the kidney beans, onion, cottage cheese, mayonnaise and season to taste.
  • Pile the mixture back into the potato shells and return them to the microwave and gently reheat.
  • Serves one
  • Substitute the filling above for a small can of baked beans. Add a spoonful of Dijon mustard. Mix with the potato flesh. Put back into the shells and grate 1 oz low fat cheese over the top. Pop back into the microwave until the cheese has melted.
  • Can also be substituted for tuna. Mix the tuna with a large spoonful of mayonnaise
    and small amount of sweet corn.

Easy to make Vegetable Soup

Power-Boost Tuna

  • Drain a can of tuna. Place tuna in a bowl and mix in one tablespoon of fat free mayonnaise, one teaspoon of dill pickle relish (or relish of choice) and juice from a lemon slice.
  • Serve in a pita bread. Tuna can also be served on a bed of lettuce with sliced tomato or a piece of fruit. It can also be mixed with pasta and served as a tuna pasta dish.

Quick and easy to make.

Evening Meal

  • Potato Carrot Fritters
  • Broccoli with Potato
  • Chrissy Chick

  • 4 Breasts of boneless/skinless chicken cut into strips
  • Couple of teaspoons olive oil
  • 1 small packet of mushrooms
  • 1 large cooking onion
  • 1 packet chicken casserole mix
  • 3/4 pint of cold water
  • 2 raw carrots chopped
  • Preparation time 10 minutes approximately
  • Put the chicken in the wok with the olive oil and cook until chicken has turned white and is soft
  • Slowly add the onions and the mushrooms and cook until the chicken starts to turn brown. Keep stirring to stop the onions from burning.
  • Mix the chicken casserole packet with the cold water and add to the chicken stir fry. Pour over the chicken and let simmer.
  • Add the chopped carrots to the wok and make sure they are under the liquid …….
  • Simmer for 25 minutes.

Salmon Steak with Stir Fry Vegetables

Glazed Chicken with Fresh Vegetables

  • 4 chicken legs
  • 2 tbsp low cal vegetable oil
  • Salt and black pepper (optional)
  • 2 tsp clear honey
  • Juice of 1/2 lemon
  • 1 tbsp seeds of choice (optional)
  • New potatoes
  • Green beans
  • Carrots (or vegetables of choice)
  • Preheat grill to high. Brush the chicken with a little of the oil and season.
  • In a small bowl, mix the rest of the oil with the honey and the lemon juice. Brush all over the chicken with half the honey mixture.
  • Grill the chicken legs for 6-7 minutes. Brush with the remaining honey mixture and sprinkle with the seeds if required. Grill for a further 6-7 minutes or until cooked through. Serve with New Potatoes and vegetables of choice.
  • Other parts of a chicken can also be used in this delicious recipe.

Sweet and Sour Chicken

  • 6 oz cooked chicken
  • 1 cup chicken or vegetable broth
  • Garlic powder or fresh garlic clove
  • Diced green pepper
  • 1/2 cup crushed pineapple and juice
  • 1 chopped onion
  • 1 tbsp low cal sugar or sweetener
  • 1 tbsp vinegar
  • 1/2 cup cooked rice
  • In a large pan combine green pepper, onion and garlic. Cook until onions are clear. Add cubed chicken and broth. Simmer and stir until liquid is half gone.
  • Add pineapple, sweetener and vinegar. Season to taste.
  • Note: Can fold in rice or serve separate on the side.

Cottage Pie

  • 1 lb – 11/2 potatoes peeled
  • 2-3 tbsp skimmed milk
  • Low fat cooking spray
  • 250g/9ozs very lean minced beef
  • 1 large onion finely chopped
  • 1 carrot grated coarsely or finely chopped
  • 1 tbsp plain flower
  • Good pinch of dried mixed herbs
  • 1 tsp Worcestershire sauce
  • 1 tbsp dried breadcrumbs
  • 1 large tin of chopped tomatoes
  • 14 fl ozs/400 ml beef stock
  • Salt and pepper to taste
  • Cut the potatoes in to chunks and boil them in lightly salted water until tender. Mash and mix in the milk and seasoning. Mash until soft (not too runny).
  • Heat a non-stick frying pan. Spray it lightly with low fat cooking spray and add the mince beef stirring to break the meat up as it browns. Cook for about 5 minutes or until mince crumbs.
  • Add the onion and carrot plus a little water to moisten the mixture if required. Continue cooking for 5 minutes. Stir in the flour add the stock, herbs and Worcestershire sauce. Bring to the boil. Add the chopped tomatoes season well and simmer for another 10-12 minutes.
  • Transfer to an ovenproof dish. Place the potato mash over the top. Level it off and sprinkle over the breadcrumbs.
  • Pre-heat the grill. Brown the pie top until golden and slightly crisp.
  • Serves 4


Exercise – Fun Games and Helpful Tips for Children’s Exercise

Walking is the best form of exercise there is if you have the time. Walk the children to the park, the lake or around the woods. Make walking interesting for the children by spotting different things. Explore woods and the countryside, count the different species of birds and trees. Collect leaves and cones for nature lessons, enjoy walking because the best thing about it is – its FREE.

Bike Riding is another ideal way for children to exercise. Make sure they are supervised at all times and wear helmets and protective clothing. Never let children ride on main roads un-supervised.

Swimming is a fun exercise and most towns have swimming pools which can be used daily and at weekends for a small charge. Water sports are great fun and can be played by young and old alike. Check out with the local authorities what water sports are on at their pools. Always make sure the pools are supervised for your children.

Skipping is another fun game. Skip in groups or on your own. Skipping troops/groups are good exercise and lots of fun. See if there is a skipping group in your area.

Summer holidays are a great time to take the children out to recreational parks. Here you can all join in outdoor sports. Fun games, such as rounder’s, baseball, cricket, croquet are all sports which can be played with children and adults alike.

Pictures – outdoor activities- fun for all

Links – to other Websites with information for children/young adults

  • – Website with lots of hints and tips for children. A home program developed for kids and teens – to lose weight safely in their own homes.
  • – Healthy Children’s meals children’s recipe ideas.
  • – Healthy Children’s meals
  • – Healthy eating child nutrition children healthy eating uk- children’s place.
  • – Healthy Kids.
  • – Dedicated to Happy Healthy Children.
  • – Healthy Cities, Healthy Children.
  • – Healthy Children’s Food, fresh organic food for the under fives.
  • – Special needs family friendly fun-enhancing the quality and fun of family life with special needs.
  • – Education, healthy teachers, healthy children.
  • – Over 1000 healthy recipes for you to view – free.
  • – Children’s Health – Interactive articles about children’s healthcare, medicine, surgery and parenting.
  • – New schools website coming soon.
  • – Information site for children
  • – Games Music Animals and lots more
  • – Kids Fitness DVD’s – Get your kids healthier and fitter

Word Searches and Children’s Quiz



Children can be bullied for many different reasons. Bullying for any reason is totally un-acceptable. Children do not have to face this on their own.

If you are being bullied or know of someone at your school or college being bullied for whatever reason discuss it with your form or class teacher. If you are the child being bullied keep a diary or journal of all the incidents that occur in or outside your school buildings. In most cases parents will be consulted and the child who is doing the bullying will be spoken to and asked to fill out a form or questionnaire. This normally should be all that is needed. In the event that the bullying persists and the child’s health is being affected it may be necessary to visit a GP.

As bullying is now considered a serious problem most schools/colleges take a zero tolerance towards bullies. Therefore no child should be subjected to this form of treatment. Where schools fail to stop bullying parents should contact the Board of School Governor’s at their child’s school or the LEA (Local Education Authority).


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