Ways to keep your child healthy

American research backs up my view and shows that sticking to simple family habits, such as having regular meals together, lowers the likelihood of obesity in young children. Kids who watch less than two hours of TV on a weekday, sleep at least 10.5 hours a night, and eat family meals more than five times a week are more likely to maintain a healthy weight.

This remains true among children at strong risk of developing weight problems due to factors such as having a mother who is obese.

Long-term view

These healthy habits have other benefits. By getting your kids into good routines now, you're setting them up for a lifetime of good health, with protection against lifestyle illnesses such as diabetes and heart disease.

It's also a good way to bond with your kids, as most good habits - from eating as a family to reading bedtime stories - involve you spending more time together.

Here are some routines it's worth getting the whole family into...

(1) Eat together as often as possible

Of course, having dinner together every night isn't always practical so this can mean making other mealtimes important. When I was bringing up four little boys, who went to three different schools, I decided it was vital we started the day together with a family breakfast at 7.30am. It was a very simple affair of fruit, yoghurt, cereal and toast.

But it was time that we spent with each other and it set up the boys with healthy breakfast habits they still have today as adults. We would also eat all our six meals together at weekends - and so can most families.

(2) Stick to the same bedtime every night

Kids need a lot of sleep and the best way to ensure they get it is to stick to fixed bedtimes. As a rule of thumb, until the age of five kids need 12 hours of sleep, from aged five to eight they need 11 hours, and after eight around 10 hours.

The best way to get them into this habit is to have your own family bedtime ritual. I find a hot drink, followed by a bath, being read a story, singing songs and then being tucked in really works as a great wind-down routine that kids can really look forward to.

(3) Do homework as soon as they get home

Kids will find homework more fun and less of a chore if they get it out of the way early in the evening. It also teaches them not to put things off. If you get involved by giving help and praise, it can become a special time they look forward to, when they have Mum or Dad's undivided attention.

(4) Start brushing teeth as soon possible

It pays to get kids looking after their teeth from an early age, as this will prevent fillings and other problems developing later. Get them to brush while you supervise and help them count how long they spend on each side - make it as fun as possible with cute brushes and sugarless toothpaste. All children should start seeing a dentist from the age of two.

(5) Snack on fruit

As soon as they can pick it up, fruit makes the perfect snack for kids. Forget the no-snacks-between-meals rule - toddlers, especially, need to graze to get enough energy as their small tummies can't hold enough food to keep them going for long.

Raisins, a glass of skimmed milk, slices of cheese, yoghurt, wholemeal bread soldiers with Marmite or peanut butter are other healthy snacks to keep handy. Chocolate or crisps are treats, not snacks, and should only feature once or twice a week.

(6) Wash hands often

Research shows that kids who are taught to wash their hands more at home - before meals, after the toilet or playing outside - tend to be more diligent at washing them at school.

This is a good habit to start as it will make them far less susceptible to colds, flu and other bugs doing the rounds, as most infections are passed on by hands.

(7) Move around more

From day one, show kids that running around is fun. The more they enjoy exercise, the more active, healthier and slimmer they'll be in the long run. Choose activity toys -
a mini trampoline is great from 18 months, or a small climbing frame in the garden. Daily trips to the park will help build strength and co-ordination.

I'm also a great fan of bikes without pedals, known as balance bikes. They're great for kids under five before they become ready for a real bike an they teach balance - I've bought them for my grandkids. Swimming is another good activity, so take your baby before the end of her first year.

And, as they grow older, find out what makes them tick - be it gymnastics, dance, football or rugby and go along with them to watch. Active kids grow into active adults.

(8) Fix their TV hours

I think excessive time watching TV stops kids playing and learning in the normal way. And several research studies have linked too much TV to obesity. I believe children should not watch any television before the age of two, then only half an hour a day until they're five, and an hour a day from five to 10. Set these rules early and kids won't feel hard done by.

(9) Veg comes first

The best way to get kids to eat their veg is to always give it first - right from weaning at six months old. So start the meal with veg to ensure they've eaten a good amount before they become too full.

(10) Cook with mum

The earlier you can get kids enjoying cooking, the healthier their attitude to food will be. Choose recipes, write shopping lists together, then take them to the supermarket to help buy ingredients. From the age of two they can help with a bit of stirring - building up to making their own healthy pizza toppings.

Another way to get them thinking about what they eat is to help them grow their own fruit or veg. My granddaughter has a strawberry plant in a pot - she loves watching it flower and then waiting for the first fruit to come.