In the UK, more adults and children than ever before are classified as obese, and turning our backs on family meals in favour of 'grazing' is one reason why. So how can we transform bad habits into healthy ones?

It seems paradoxical that although the amount of calories we consume in the UK has decreased over the past 50 years, the prevalence of obesity has been increasing: one in five adults is now obese. Even more disturbing, obesity is also becoming a problem for our children. According to a report published by the National Audit Office 'Tackling Obesity in England' last year, ten per cent of six year olds are obese. So how can we explain this phenomenon?

'Slouch' eating habits
Physical inactivity plays a major role in the aetiology of overweight and obesity. We have become a nation of slouch potatoes relying on remote controls to operate the television, using lifts instead of climbing the stairs and cars instead of cycling or walking.

In addition, a change in our eating habits from eating meals prepared at home and enjoyed with the family to a type of grazing behaviour (where we grab snacks or mini meals on the run) has also contributed to the problem. A recent study published in the Archives of Family Medicine looking at family dinner and diet quality among over 16,200 children aged between nine and 14 years old found that over a half of nine-year-olds ate a family dinner every day compared with only a third of 14-year-olds.

The researchers, led by Dr. Matthew W Gillman, found that increased frequency of family dinner was associated with a substantially higher intake of several nutrients, such as fibre, calcium, folate, iron, and vitamins B6, B12, C, and E, and a lower intake of saturated fat as a percentage of energy.

Graze without weight gain
Clearly, eating on the run can have negative consequences for our health, particularly if the choice of foods consist of mainly high fat and high sugar convenience snacks at the expense of fruit, vegetables, dairy products and wholegrain foods. Chaotic eating patterns also make it difficult to judge exactly how much you have consumed, which can lead to either over- or undereating.

In our hectic lifestyles, however, grazing is inevitable as we skip meals to try and fit school runs, work, shopping, etc, into our everyday schedules. But how can we turn a potentially unhealthy and negative habit into an enjoyable and healthy experience without piling on the pounds? To graze effectively needs conscious planning and effort.

Typical grazer's day

• Breakfast: a danish pastry, cappuccino
• Mid-morning snack: packet of crisps, chocolate bar, coffee
• Lunch: burger meal with chips, carbonated drink
• Afternoon snack: biscuits, coffee
• Dinner: fish and chips, carbonated drink

• Breakfast: bagel with banana and low-fat cream cheese, orange juice
• Mid-morning snack: packet of reduced fat crisps or dried fruit, coffee
• Lunch: packet of vegetarian sushi, apple, water
• Afternoon snack: vegetable crudites with reduced fat hummus
• Dinner: spaghetti bolognese with mixed salad, water

Despite the benefits, it is often impractical to eat dinner as a family every night of every week. So set realistic goals, perhaps eating breakfast together at the weekend or Sunday lunch as a family might work for you. Cooking meals in advance (perhaps at the weekend) and freezing meals might make a family dinner more feasible. That way you can just reheat it without the hassle of preparing a meal when you come home from work.

Involving the children in the preparation of the meal, or other chores such as setting the table or clearing up, might ease the stress of the whole process. Make the meal together a social occasion and eliminate distractions by turning off the telly, radio, mobile phone, or computer.