All parents want their children to grow up to be healthy, happy adults and so we are more conscious of what our children are eating. Evidence is mounting to suggest the dietary indiscretions of our youth can affect our health as adults and childhood obesity is on the rise. So where do you start to make sure growing bodies are getting everything they need for good health? A balanced diet and plenty of physical activity is just what the doctor ordered to give your child the best start.

Before you start planning the weekly menu here are some easy guidelines for the shopping list.

• Fruits and vegetables should be the top of the list. Where possible make sure you get fresh fruits and vegetables. Frozen are handy to have if you get busy. Avoid tinned vegetables because they are high in salt.
• Juice is high in kilojoules and sugar so limit juice consumption or mix with filtered water. Sugary drinks cause tooth decay and weight gain so are best avoided.
• Use vegetables oils where you can. So make sure you add Olive oil on to the shopping list for cooking. Baking or grilling is a great way to reduce fat consumption..
• Make sure whole grains go into the shopping trolley over refined white grains. Whole grains contain complex carbohydrates that give a slow release of energy and are high in fibre. Choose whole grains cereals, pasta and brown rice.
• Dairy is high in calcium so make sure you include cheese, yoghurt and milk. Low fat options still contain the same amount of calcium they are just lower in saturated fats. Be aware though that low fat diets are unsuitable for infants or children under two years of age who require plenty of energy for growth.
• Include fish on your shopping list. Fish contains Omega 3 fatty acids, which are important for brain development. Try to eat fish three times per week.
• Instead of sugary snacks stock up on fruits, your kids can still get the benefit of the sugary taste without the extra kilojoules.

Children on the run can be hard to cater for. Here are some healthy snack options:

• Chop sweet potatoes into chips and spray with olive oil then roast in the oven. Sweet potatoes are a healthy choice and are high in beta-carotene.
• Fruit kebabs are festive and colourful. Try chopping a mixture of fruits like watermelon, pineapple, strawberries and rockmelon then threading the cubes on to skewers.
• Low fat chicken tenderloin on a skewer cooked under the griller is a great protein snack.
• Celery, carrot and red capsicum cut into sticks to dip in homous or guacamole.
• Try grating vegetables like zucchini or beetroot into wholemeal muffins for extra fibre and phytonutrients.