Ensuring your child gets the food intake they require is no easy task. If they have been part of a Nutrition Seminar, they should hopefully have a good understanding of the basics.Naturally, it is impossible to cover all angles for the optimal diet in one page, so this page aims to cover the foundations; for more complex issues, please get in touch. In any case, here is six steps that you can apply that will have a dramatic impact on the lifestyle of any child.

1. Avoid Sugar (and processed carbs)

Sugar is a causative factor in high blood pressure and CHD, concentration and hyperactivity disorders, fat storage, premature aging of skin and other organs, short-sightedness, tooth decay and pretty much every disease, as sugar suppresses the immune system. Cutting sugar out of a child's diet is often easier said than done because regular sugar consumption distorts their tastebuds, which initially makes tasting normal food very difficult. However, over the course of several weeks, normal function of the tastebuds can be restored which allows the child to enjoy the taste of real food, eg meat, salad etc. Be very aware of the high sugar content of fruit juice - even when squeezed, commercial yoghurts, many cereals and a range of low-fat items. Other items to avoid include refined or processed carbohydrates (eg white bread, white rice, etc) - these items are burnt so quickly by the body that they share many properties with sugar, and therefore the associated problems.

2. Three square meals does not cut it

It is essential to every individual to ensure stable blood sugar levels. This is especially true in children. If stability is not maintained blood sugar levels can rise too high, resulting in the storage of fat and a waste of energy, or fall too low, resulting in poor concentration, muscle breakdown and excessive sugar cravings. In addition, protein can only be stored for three hours in the body so it is important to top up on such a vital resource. Three smaller meals with sensible snacks to fill in the gaps is a good strategy - 'little but often' is a good way to work here.

3. Plenty of water

I know its a cliche but its very important to keep your child hydrated. If they are dehydrated and have been for some time, their sense of thirst may well have turned itself off so they may not even feel thirsty. However, restoring a more natural balance through drinking more water each day kickstarts their natural thirst patterns again, therefore making it easier to stay properly hydrated in the long run. Benefits will include better mental performance, better co-ordination, elimination of false hunger/headaches/ulcers.

4. Change the fat profile

You, like me, are most probably bored by the constant bombardment of low-fat diet plans. Not only do these diets not work, they are not backed by science, only the irrational fear that eating fat will make you fat. In reality, it is important to change the fat profile, rather than the total amount. Get less saturated fats and more good quality fats in such as the polyunsaturated fats ("essential oils") - these are your Omega 6s and Omega 3s. However, we already have too much Omega 6s in the diet so it is important to focus on upping the Omega 3s - the good sources are walnuts, oily fish and flaxseed oil (easily added to food etc). Margerines and other processed junk that claims to have 'added omega 3s' should be avoided - they process these Omega 3s turning them into trans-fats. You should avoid cooking with polyunsaturated oils because they, too, turn into trans-fats in these conditions; olive oil is the only oil you should cook with.

5. Make sure they eat breakfast

Again, another cliche, but one well worth following. Allowing a child to go to school hungry is guaranteeing that they will have very low blood sugar levels (hypoglycaemia), thus impairing concentration, mood, mental and physical performance and giving rise to sugar cravings and overconsumption. A low-sugar breakfast is a necessity for optimum health, so porridge/muesli/special K are good options. Porridge is a clear winner, though. Be aware there is staggering amounts of sugar added to many cereals like crunchy nut cornflakes, frosties, nut clusters, etc, and that plain cornflakes and rice crispies, whilst appearing low in sugar, are heavily refined to such an extent that they cause fluctuations in blood sugar levels just like sugar and should be avoided also.

6. Focus on vegetables over fruit

You would have to have been living under a rock to have missed the 5-a-day fruit'n'veg promotions, but this is a reasonable idea. The only issue with it is that is does not distinguish between the two foods. Fruit is not as good as it was in nature, due to the fact it is not sold fresh and it is grown on over-farmed lands. This is not to say that is bad to eat, only that vegetables would be more beneficial with a higher fibre content and better nutrient profile. If at all possible, corn on the cob or raw carrots (with or without dip) are a very healthy snack to include in a diet.

I hope you find these six steps useful. If you have any questions whatsoever, please  click here to e-mail Marek.