10 top tips on tackling obesity

1. Keep a food diary

Understanding exactly what you are eating now will help you know what you need to cut out.

2. Eat your five-a-day of fruit and veg

It's also important to encourage your children to do the same

3. Plan your meals in advance

If you plan your meals, you are less likely to choose fattier foods. If you make a list when you go shopping, you are more likely to buy healthier food.

4. Have a healthy breakfast

Porridge is an ideal way to start the day.

5. Reduce your portion sizes

6. Try to exercise for 30 minutes five times a week

This doesn't have to be at the gym. Walk instead of getting the bus, use the stairs instead of taking the lift, and try to get outside for a walk at the weekend.

Children should be getting 60 minutes exercise every day.

7. Avoid eating fast-food or processed food.

It is particularly important to make sure your children avoid these foods.

8. Eat small amounts more frequently.

9. Eat protein snacks if you're hungry

Protein snacks are healthier than fats or carbohydrates. Almonds are particularly effective.

10. Don't let your children eat in front of the television

Eating in front of the television leads to eating faster, eating more and eating foods with a higher calorie content.