Mother & Child

If you are cyberbullied...

•  don't respond to the message or image

•  save the evidence

•  block and delete the sender

•  report the situation to the website or Internet Service Provider

•  tell trusted people—friends, adults, teachers, parents and police if necessary.

The way life is today means that most of us spend too long sitting down doing nothing. Not being active means our bodies don’t burn off enough fat, which leads to it storing up inside.

• ‘2 hours max’ – You may find it helpful to set a limit to how long your children can sit still in front of the TV, computer or video game. Some families have found saying ‘2 hours max’ of screen time each day helps them to make sure kids jump up and play, or go outside after they’ve been sitting still for a while.

• Get them running around after school. We tend to think that they get loads of exercise at school, but they still need to be active out of school hours too.

• Get them up and about after eating, instead of plonking down on the sofa. Moving around helps digestion and can be fun.

Kids need to do at least 60 minutes of activity a day to help them stay happy and healthy. But it doesn’t have to be sport – running around and having fun outside count too.

• Get them off the bus and out of the car – if it’s walkable, walk it.

• Clock up 60 minutes’ worth of active play each day after school and at weekends – this includes running around, going to playgrounds and kids’ outdoor games. And it’s all free!

• Get them splashing about. Whether it’s lengths of the pool, or just playing about in the shallow end, a trip to the pool is a great way to get them moving and wear them out.

We all know too much fat is bad for us. But it’s not always easy to tell where it’s lurking. Here are a few fat-busting tips:

• Cut down on snack foods as they’re often jam-packed with fat. Try and keep foods like crisps, buns, cakes, pastries and biscuits as occasional treats only.

• Grilling or baking food in the oven rather than frying it on the cooker can reduce the fat content by as much as two-thirds.

• Literally cut the fat. Trim off any fat you can see from meat before you cook it, and skin chicken and turkey first. Draining off the fat after cooking will also help.

It’s easier than you think to give your kids five portions of fruit and vegetables a day. For kids, one portion is roughly a handful. Here are a couple of ideas on getting some good things into them:

• Frozen and canned fruit and vegetables count too. And it only takes a couple of minutes to boil some frozen peas or open a can of sweetcorn.

• Get them to drink a portion. One glass of unsweetened fruit juice or one smoothie a day count as one of the five.

• A piece of fruit or vegetable can help cheer up a lunchbox. Try carrot sticks, baby tomatoes or a banana with a face drawn on the skin.