Your kids and food

Snacks for school
Have you got any suggestions for something that my seven-year-old daughter can take to school for her mid-morning snack? Crisps and chocolate biscuits are so easy to throw in the school bag but not very healthy and the school already supplies fruit. Also, suggestions for a mid- afternoon snack for me too. I'm trying to lose weight but need to eat something!
mossstitch

Catherine Matthews: Did you know 90 per cent of children's packed lunches contain too much fat, sugar and salt? Small changes can make a big difference.

Carbohydrates are important for energy and should make up about a third of lunch, but sandwiches can be boring. Try different types of bread, such as pitta, bagels, wraps and baguettes. Use brown, wholemeal or seeded bread where possible. Pack sandwiches with tasty fillings such as chopped banana and peanut butter, chicken or ham with a mixed salad, or low-fat grated cheese with tomato and cucumber.

For variety, make extra pasta or rice when cooking dinner the night before and put some in a pot for lunchtime. Leftover slices of cold pizza (made with a thin base and topped with lots of vegetables or lean meat) are another tasty option.

Kids often like food they can eat with their fingers, so try chopping up raw vegetables like carrots and peppers, which can be dipped in houmous or cottage cheese. Breadsticks, oatcakes and wholemeal crackers also make good finger food.

Replace chocolate and cake with low-sugar cereal bars, dried fruit and nuts. Keep it interesting by varying the fruit each day and getting kids to try new things like kiwi, grapes or chunks of melon.

Kids can take a while to get used to a healthy lunchbox, so praise them when they try new foods and save sweets and cakes for the occasional treat.

In relation to your own dietary needs, small snacks during the day will help complement your diet and prevent those feelings of hunger.

• Fruit
• Low-fat yoghurt
• Small portions of nuts and seeds
• Veggie sticks with low-fat dips
• Wholemeal crackers

Meal ideas please
I'm trying to lose weight, and am eating sensibly, reducing my portion size and exercising more often. I know this way works for me and I am losing weight but I'd love some meal ideas that would be healthy/not too fattening for me but that wouldn't force my children onto a reduced calorie diet.

I don't have the time, energy or inclination to prepare more than one meal, so we all eat the same thing at the same time. I worry that pasta dishes have too much carbohydrate for me, but my boys love pasta so we have it a couple of times a week. I don't eat meat (my children and husband do) so generally eat veggie with fish 2-3 times per week.
cl-merith

Catherine Matthews: You need to follow general healthy eating guidelines that will apply to all members of the family. Although the foods yourself and your sons eat can be similar you will need to be careful about portion control. Ensure that other members of the family are consuming adequate calories while you will need to eat a calorie restricted diet (meaning smaller portions).

I have listed some general guidelines below which you and the rest of your family should follow:

• Eat at least five portions of fruits and vegetables each day from a variety of sources. They should account for one third of your food intake and be eaten raw or cooked in minimal water to preserve nutrients. As an alternative to boiling, try steaming, microwaving or stir-frying as these methods also help retain nutrients.
• Balance your meals. Build each meal around a starchy carbohydrate such as rice, potatoes, pasta or bread (preferably brown or whole-grain). Then, add meat or a meat substitute and some vegetables.
• Pick your protein. Have two portions (each about the size of a deck of cards) of lean protein a day. This includes meats, fish, poultry, beans and pulses, Quorn or tofu.
• Be smart about breakfast. Choose a fortified cereal and have a glass of orange juice during the meal to help iron absorption.
• Double up on dairy. Have two servings of low-fat calcium-rich skimmed milk, yoghurt or low-fat cheese.