Looking after your child – diet and exercise

Making sure your child has a healthy and varied diet and is active, is essential for good health. By establishing good habits whilst they are young, they will be more likely to maintain a healthy weight and will be less likely to have health problems in the future.

Being physically active helps children deal with the challenges of daily life by increasing confidence, self-esteem and can improve their learning skills.

How much physical activity should my child be doing?

It is recommended that children get at least 60 minutes of moderate or vigorous physical activity a day spread across the week.

This should be spilt into aerobic exercise, such as running or cycling – anything that gets them slightly out of breath and exercises that strengthens their muscles and bones such as gymnastics, martial arts – older children can do body weight exercises like push ups or use weight machines.

The NHS website has more information on the guidelines for physical activity.

Where can my child exercise?

In Leicester there are plenty of places where children and young people can be physically active – our parks and open spaces have playgrounds and open space for running and recreational sports, and some have outdoor gyms that young people ages 14+ can use.

Active Leicester also has a junior gym, membership and all centres have a swimming pool and lessons and courses that children and young people can join.

Achieving a healthy and balance diet for your child

Eating a healthy, balanced diet is essential and easier than you think!

To make it even easier, try and eat as a family so everyone is eating the same food at mealtimes. Planning meals in advance is a good way to get the family involved in choosing what to eat and can make budgeting easier too as you can make extra for dinner and have leftovers for lunch.

Eating a varied diet is important – try and get as many fruits and vegetables as possible – aim to get your 5 a day.

Free School Meals

Did you know that all children in reception and key stage one can get universal free school meals?

School meals are healthy and cost effective and the menus are suitable for every child, including vegetarians and children with allergies.

How to plan what your family eats

The Eatwell Guide is a good place to start when thinking about planning what you are going to eat as a family. Try and have a third of your plate as fruits and or vegetables, another third as starchy carbohydrates, a quarter as lean proteins and the rest as dairy products and healthy oils and fats.

Sugary and fatty treats and snacks should be eaten in smaller amounts and should not be eaten very often.

Water is really important for a healthy diet and it’s recommended that you drink between 6 and 8 cups a day.

Remember that children need smaller portions than adults.

For more information about how to help your child with their diet and nutrition the Leicestershire Nutrition and Dietetics Service can help.

Looking for diet and exercise advice for adults?

If you’re looking for information on healthy eating tips or physical activity advice for adults, Live Well offer free services to help you achieve your goals. Visit our eating well and physical activity pages for more support.