Childhood obesity is one of the biggest health concerns facing families today, and the earlier we build good habits, the better chance our kids have of carrying them into adulthood. The good news is that you don’t need a complete lifestyle overhaul to make a difference — small, consistent changes at home can go a long way.
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Family lifestyle campaigns like Food Rebels Ireland work with childcare providers and parents to help prevent childhood obesity by focusing on the everyday choices families make — what’s for breakfast, what’s on the plate, and how much everyone moves during the day. Here are four simple changes Food Rebels Ireland suggests families can start making now.
#1. Prioritise a Wholesome Breakfast
Prioritise a varied and wholesome breakfast — breakfast is, after all, one of three equally important meals of the day.
Include options like:
- porridge (with or without jam)
- wheat biscuits with chopped banana
- boiled egg and whole-wheat toast soldiers
- cereal flakes with yoghurt (a good way to get their dairy intake) and berries
Recommended reading: Quick & Healthy Breakfast Ideas That Aren’t Porridge
#2. White to Brown
Switch the family from white rice, pasta and bread to brown wholegrain alternatives. You may need to do this gradually, depending on your children’s tastes.
At dinner time, aim to cook wholegrain pasta and rice instead of white. At breakfast, switch to wholegrain cereals and wholegrain bread where practical.
Recommended reading: 20 Easy Tips to Encourage Healthy Eating
#3. Add Steps to Each Day
Add five minutes of movement to every hour. Use every opportunity to move. A few easy ideas:
- musical chairs
- star-jumps
- dancing on the spot
- walking
- playing outdoors
Aim for plenty of daily movement for each child, alongside the recommended 60 minutes of physical activity a day. Many children today aren’t reaching that target, and daily habits like walking to school have become far less common than they once were — so it’s worth being a bit more deliberate about building activity into the day.
Try replacing screen time with active games — here are 10 Fun Games to Get the Family Exercising.
Recommended reading: Fun Obstacle Course Ideas for Kids & Rainy Day Outdoor Games
#4. Portion Size
A 5-year-old needs about half the amount an adult eats, and should have plates and cutlery that match their size.
- Vegetables should make up half the dinner plate.
- Make colour a priority (carrots and broccoli, sweet potato and cabbage, corn and peas).
- Encourage children to eat from all parts of the plate, but don’t insist they finish everything unless they’re genuinely still hungry.
- Offer fruit twice daily, at snack time.
Recommended reading: Kid-Friendly Fruit Snack Ideas & Healthy Snacks for Kids
About Food Rebels Ireland
Food Rebels Ireland, the brainchild of Fiona McLoughlin Healy, is a preventative campaign for childcare providers and parents to help prevent childhood obesity in Ireland. The earlier we tackle habits around food and activity, the better chance we have of turning the trend around.
It isn’t always obvious which foods are healthiest or what portion sizes are appropriate for kids — Food Rebels Ireland cuts through the confusing messages to help childcare workers, parents, and children make healthier choices.
If your childcare provider hasn’t come across the programme, it may be worth suggesting they look into it, to help support your child’s health and wellbeing from a young age. You can find Food Rebels Ireland on Facebook and via their blog for more information.
Recommended reading: How Much Sugar Should Your Child Eat Per Day? and Sleep & Childhood Obesity
Over to you! Have you any other suggestions for changes you’ve made in your family? Let us know in the comments below.
Frequently Asked Questions
What’s the easiest first change to make to help prevent childhood obesity?
Start with breakfast. Swapping sugary cereals for porridge, wheat biscuits, eggs or yoghurt with fruit is an easy, low-stress change that sets a healthier tone for the rest of the day.
Do we need to cut out white bread and pasta completely?
No — a gradual switch works well. Try introducing wholegrain versions alongside familiar favourites and slowly shift the balance as your children’s tastes adjust.
How much activity should my child be getting each day?
Public health guidance recommends children get at least 60 minutes of activity a day. It doesn’t need to be formal exercise — active play, walking, dancing and outdoor games all count.
How much food should a young child actually be eating?
As a general guide, a 5-year-old needs roughly half the portion size of an adult. Using smaller plates and cutlery sized for their age can help them recognise appropriate portions naturally.
Related Articles
- Quick & Healthy Breakfast Ideas That Aren’t Porridge
- 20 Easy Tips to Encourage Healthy Eating
- 10 Fun Games to Get the Family Exercising
- Kid-Friendly Fruit Snack Ideas
Save These Ideas for Later
No printable this time, but it’s worth bookmarking this one — these four changes are easy to forget in the middle of a busy week, and having them handy makes it much easier to build them into your family’s routine gradually.
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