Top tips for families

At MEND, we give families all sorts of ideas to help them get fitter, healthier and happier, like these top ten tips…

  1. Eat breakfast every day. Have a piece of fruit, a low fat yoghurt, wholegrain cereal or wholemeal or multi-grain toast.
  2. Drink six to eight cups of water every day. 
  3. Drink less soft drinks. Have a maximum of one glass (125ml) of fruit juice a day and limit the sugary soft drinks you have.
  4. Swap ‘white’ starchy foods (like white bread, white pasta and white rice) for wholemeal or wholegrain varieties.
  5. Eat two fruit and five vegetable servings every day. (note, these numbers vary slightly for age; see for more info).
  6. Have no more than seven treats per week. One treat could be a small bag of potato chips, a small handful of hot chips, one can of soft drink, four plain sweet biscuits, a small slice of cake, 1/2 a small bar of chocolate or a small bag of lollies.
  7. Limit your screen time. Spend no more than two hours a day watching TV, on the computer or playing computer games.
  8. Do at least one hour of physical activity each day. Each session should make your heartbeat and breathing faster.
  9. Organise at least one activity a week to get the whole family moving. Children should play outdoors as often as possible.
  10. Use the car less. Walk or cycle as much as you can. Do you really need to go to and from school or work in the car?


NSW Health

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