With the rise in childhood obesity, it is important to encourage your child to eat healthily, yet this can be a real challenge, what with the increase of fussy eaters and junk food advertising.

It is important for you - and your child - to see mealtimes as fun rather than a battle. They need to understand that eating is an enjoyable experience thanks to the variety of flavours, textures and colours of foods.

Try to stay happy and calm as you encourage children to develop a healthy attitude to eating.

Mummy's Little Helper
Take the children vegetable shopping. Let them pick out two to three pieces of fruit and vegetables that they would like to eat that week. This way, they will feel as if they have made a positive contribution to the household and their opinion is valuable.

Mini Chefs
Giving children the opportunity to join in and create delicious meals will inspire them to eat nutritious foods. Find easy recipes that are fun to make and provide children with a sense of responsibility in the kitchen. Let them make up their own fruit juice cocktails rather than reaching for sugary drinks.

Add Shape To Your Food
Use animal and star cutters to create shapes out vegetables like peppers, courgettes and cucumbers. If you want to be even more creative, you can also cut carrots and tomatoes into flower shapes.

Grow Your Own Food
Children love growing things. It may be too cold to grow vegetables outside, but bean sprouts are perfect for growing inside and have a high nutritional content. Most of all, children love checking them regularly to make sure they are growing. Luckily, bean sprouts/alfalfa and cress are so simple to grow: simply soak some alfalfa seeds overnight and then put them into a jam jar with holes in the lid, fill with water and watch them grow! Make sure you change the water daily.

Healthy Snacks
Children love snacking during the day. Make sure you stock up on healthy snacks such as toasted pumpkin seeds, oatcakes, dried fruits and fresh fruits. Make sure that less healthy snacks like crisps and biscuits are replaced with healthier choices wherever possible. Grapes and cherry tomatoes are easy to pop in the mouth. You could even try freezing strawberries and grapes.

What The Eye Doesn't See...
Try hiding vegetables in your child's meal. You could try adding well-chopped vegetables within burger mince, adding vegetables on top of a pizza base or even puree vegetables in sauces. This is a great way to ensure that your child is getting their share of five a day.

Be Smooth!
Children love smoothies and shakes. Milk can be mixed with any combination of fruit and berries for a nutritious and delicious treat. Chocolate powder and peanut butter can even be added from time to time, for a fun variation to the shake.