Did you know children in England are eating an extra 2,800 sugar cubes a year, which is more than double the recommended guidelines! Just one or two everyday swaps can really make a difference, so make a swap when you next shop.
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Download our app to see how much salt, sugar and saturated fat is in those family favourites. Get simple swaps to help you cut back on the sugar in your kids' food and drink.
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Food Facts
Fruit is always the best choice for pudding! If you’re choosing other types of puddings, try only have these at the weekend.
Brings food labels to life and find out what's really inside your food and drink
Quiz
Do you know how much of the salt we are eating is already in the foods we buy?
It's not just the salt added to our cooking or at the table that we need to watch out for. Three-quarters of the salt we're eating is already in the foods we buy. These can contain a lot of salt — even if they don't taste salty!
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These carrot and sultana mini pancakes taste great and are so easy to make!
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Food Facts
After school, swap biscuits, sweets and chocolate muffins for healthier snacks like fruit and chopped veggies, plain rice cakes, toast with lower-fat spread or a fruited teacake.
Quiz
Which of these drinks is the healthiest choice for children?
It's milk! You don't need to worry about the sugar in lower-fat milks as this isn't added sugar.
Quiz
We all know too much saturated fat is bad for us. Which foods are kids getting the most sat fat from?
There can be a surprising amount of saturated fat in unhealthy snacks like cakes, biscuits and chocolate! Fish and nuts are actually a great source of healthier fats, and choosing lower-fat milk is a great way to cut back on sat fat.
Food Facts
The Eatwell Guide is a brilliant idea – it helps you eat a healthy, balanced diet by showing you the different types of foods and drinks we should consume. Simple!
Food Facts
When ordering out, cut back on fat and salt by swapping a pizza with a cheese-stuffed crust to one with a thin, crispy crust instead and choose lower-fat toppings such as chicken, prawns and vegetables.
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Do you know what's inside this ice cream?
Food Facts
Set a regular healthy snack time for mid-morning and afternoon when the kids are home. It helps train their bodies to know regular food is coming, making them less likely to reach for unhealthy choices. Make at least one snack count towards their
Food Facts
It's a good idea to take a bottle of water with you when you're out and about. It'll save reaching for a sugary drink!
Food Facts
Look at the labels of different yoghurts and choose the one lower in sugar. Swapping can halve the sugar your kids are having.
Quiz
Being active for at least 60 minutes every day is good for you. But do you know why?
In fact, all 3 answers are correct! Being active can help you maintain a healthy weight, improve bone health and boost self-confidence. It also helps keep your heart healthy and team sports help you develop new social skills.
Food Facts
Swap sugary drinks like fizzy drinks, energy drinks and juice drinks for lower-fat milks, water, sugar-free or no added-sugar drinks.
Food Facts
Plates and bowls are often bigger these days. Try getting child-sized ones for the kids – it'll make it easier to tell if they're getting the right amount for their 'Me-sized meals'.
Be first to hear about new Change4Life tips, recipes, competitions and offers. Millions of families have already made healthier changes — you can, too!
Quiz
Which of these everyday items can be high in added sugars?
In fact, there's often added sugar lurking in all these items. Try the Food Scanner app to help you see how much sugar, saturated fat and salt are in everyday food and drink.
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Your child's weight
