Even if you’re not one for routines, it makes sense for your child to have a consistent study programme. That’s not just how often they revise, but for how long and when. What’s more, incorporating efficiency hacks makes the whole experience less of a challenge. Think regular breaks, flash cards, food, goals, and yes, rewards.

Break down the load
Deciding on a revision plan is the first step. Create a timetable including exam subjects and dates, then work backwards. Allow plenty of time for each subject. Starting well in advance is key, but even if they’ve left it late, knowing what’s coming up when and where, can create a structure to work within.

Don’t look at the big picture
All of those exams looming can be overwhelming. Once they have their revision plan, hone in on what comes first. Dividing the timetable into smaller chunks makes it easier to handle. It also reduces the fear of being faced with what can feel like an impossible task.

Spaced repetition
This is one way to break down revision per subject. For each, plan a revision session the day before the exam, then another two days before this, then three, five and seven days before (2, 3, 5, 7 method). They can then adapt this to include more sessions for topics they are less confident with. 

Memory keys
Reading notes is a start, but it’s not enough to make the information stick. Active recall using flash cards and working through past papers is more efficient. They could also try blurting, which is exactly as it sounds. For this they write down everything they know about a subject without looking at notes. Next, they check what they’ve missed, blurting again until they’re happy they can recall all they need to. Alternatively, ask them to teach you the topic to deepen their understanding of it. 

It’s a marathon, not a sprint
Make sure they take regular breaks. Revising non-stop all day might seem like a good idea, but focus wanes and boredom sets in. Encourage them to step away from the screen and books, and do something else. Even getting outside for a short walk will refresh them ready to start again.

Share the process
Revising with a friend offers mutual support and can really lighten the load, even if they’re not working through the same subjects. They can also test each other, which improves active recall and learning, highlights areas needing more attention, and deepens understanding. 

A car can’t run without fuel
The same goes for kids. They need healthy, regular meals with lots of protein, vitamins and minerals to fuel their study. If they’re so focused in on what they’re doing that they don’t want to eat proper meals then don’t turn it into an argument. Provide a regular stream of healthy snacks and drinks to keep their energy levels up.

Additional help
If your child is struggling in a subject, then tutoring can be a great solution. A good tutor will help them understand concepts they haven’t gotten their head around at school, and increase their confidence, as well as their knowledge.

Calm down
Whether you’re a fan or not, studies show deep breathing can help cut anxiety and stress. It activates the parasympathetic nervous system, which helps relaxation, lowering cortisol levels. Get them to try box breathing: breathe in for a count of four, hold for four, breathe out for four, hold for four and repeat. A few minutes, several times a day, can reduce panic and increase calm.

Sleepy head
The brain processes the events of the day while we sleep, and, during exam season, rest is more important than ever. The body, too, uses this time to repair and regulate itself: blood pressure drops, cortisol (the stress hormone) lowers, and blood sugar evens out. A good night’s shut-eye means we wake up calmer, happier, and with energy to tackle the day.

Stop overthinking
Mindfulness focuses attention on the here and now, without worrying about what has happened or what will happen. It has been proven to help reduce anxiety and stress so is a great option to help relieve revision pressure. Apps such as Calm and Headspace offer short, guided sessions to fit easily into their day.

The end prize
We all work better when we have something to look forward to – and that’s a treat to mark the end of a journey. Don’t look on it as bribing your teen, rather as rewarding them for all their hard work before their exams. You could organise a special family day out, or fund a trip for them and a couple of friends to the cinema or bowling. Alternatively, buy them something they really want but can’t afford themselves – and of course there’s always money. That carrot has seen generations of kids (us included!) knuckle down and do the work, knowing there’s cash coming for every exam they pass.

The post GCSEs incoming: last minute revision tips appeared first on Checklists.

Studies show family meals are linked to better nutrition and stronger family relationships. They also see children consuming more fruits and vegetables, and fewer sugary drinks. Then there’s improved mental wellbeing, and lower rates of risky behaviour. It’s not just about how long kids are on screens, but what the family does together instead.

Even busy families can make it work. The goal isn’t a gourmet meal every night, but a consistent shared moment. Start small: a simple one-pot dinner, a sheet-pan meal, or even breakfast together. The biggest benefit isn’t just nutrition, but the relationship that happens when families sit and talk.

How to make family meals work – even when you’re busy

Make the meal the event – not the TV
If the family is already gathered, you’ve won half the battle. Put phones away or play music to make mealtimes feel special.

Cook together – even if it’s just a 10-minute job
Kids can also help with simple tasks like washing vegetables, stirring, or setting the table, in turn building ownership and reducing mealtime resistance.

Keep meals simple but consistent
One-pot meals, sheet-pan dinners, and slow-cooker recipes make family meals achievable even on hectic nights.

Use theme nights to make it fun
Taco Tuesday, Curry Night, or Pizza Friday turns meals into something kids look forward to.

Make conversation the goal, not perfection
Family meals don’t need to be Instagram-perfect. The goal is connection, not a clean kitchen.

Don’t over-rule picky eaters
Let children choose between two options or let them add their own toppings. This reduces mealtime battles and encourages independence.

Quick recipes that make shared meals easy

Cheesy Chicken & Rice Casserole

Why families love it: It’s a warm, comforting one-dish meal with chicken, rice, and gooey cheese.

Ingredients (serves 8):

• 2 cups cooked chicken (rotisserie or shredded)
• ¼ cup melted butter
• 3 cups low-sodium chicken stock
• 1 cup sour cream
• 2 cups long-grain rice
• 1 tsp dried rosemary
• 1 tsp paprika
• ½ tsp oregano
• ½ tsp thyme
• ½ tsp basil
• 2 cups shredded mozzarella
• Fresh parsley to garnish

Method:

1. Preheat oven to 190°C and grease a 9×13 dish.
2. In a bowl whisk the chicken stock, sour cream, butter, rice, spices, and 1 cup of mozzarella.
3. Pour into the dish, cover with foil and bake for 45 minutes.
4. Remove foil, sprinkle with remaining cheese and bake for an extra 15 minutes.
5. Rest for 10 minutes and garnish with parsley before serving.

Sheet Pan Sausage & Veggies

Why it works: It’s a one pan dish with minimal clean-up for busy family dinners.

Ingredients (serves 4):

• 1lb sliced smoked sausage
• 1 chopped red pepper
• 1 chopped yellow pepper
• 1 sliced courgette or broccoli florets
• 2 sliced carrots
• 1 chopped onion
• 1lb quartered new potatoes
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tbsp Dijon mustard
• 1 tsp paprika
• 1 tsp garlic powder
• 1tsp Italian seasoning

Method:

1. Preheat oven to 200 °C.
2. Toss the sausage and vegetables with oil and seasonings, then spread on a baking sheet.
3. Whisk the honey and Dijon mustard then drizzle over the top
4. Roast for 30 minutes until the sausage is browned and vegetables are tender.

Creamy Tuscan Ravioli

Why it works: It’s a 30-minute skillet meal ideal for weeknights when you want something quick but special.

Ingredients (serves 6):

• 1 (25 oz) pack cheese ravioli
• 2 tbsp butter
• 3 tsp minced garlic
• 1 cup heavy cream
• ½ tsp salt
• ½ tsp pepper
• ½ tsp paprika
• 1 tsp Italian seasoning
• ¼ cup grated parmesan
• 1 cup chopped baby spinach, chopped
• ½ cup chopped sun-dried tomatoes

Method:

1. Cook ravioli as per the packet instructions and then drain.
2. Melt the butter and then sauté garlic for 30 seconds.
3. Add the cream and seasonings and then bring to a simmer.
4. Whisk in the parmesan until smooth.
5. Stir in the spinach and sundried tomatoes.
6. Toss the ravioli in sauce and serve.

Slow Cooker Chicken Enchilada Casserole

Why it works: It’s real comfort food for weeknights when you want something hearty.

Ingredients (serves 6-8):

• 2lbs boneless, skinless chicken breasts or thighs
• 2 cups of red or green enchilada sauce
• 1 can of chopped tomatoes
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp pepper
• 1 can of rinsed and drained black beans
• 1 cup of fresh, frozen or tinned sweetcorn
• 2 cups of shredded cheddar
• 8 small corn or flour tortillas, torn into pieces (optional for layering)
• Fresh coriander, avocado, sour cream, or lime wedges to garnish

Method:

1. Place the chicken in the slow cooker and pour over the enchilada sauce, tomatoes, and spices.
2. Cook on low for 4–6 hours (or high for 2–3) until the chicken is tender.
3. Shred the chicken in the slow cooker and stir in the black beans and sweetcorn.
4. Optional: Top with torn tortillas and half the cheese; then cook for 10–15 minutes until melted.
5. Serve hot with cilantro, avocado, sour cream, or lime.
6. Add diced green chiles or hot sauce for a spicier version.
7. For an extra crunch, sprinkle crushed tortilla chips on top before serving.

The post Family dinners beat screen-time rules for happiness appeared first on Checklists.

It boosts cognitive development

Learning a second language strengthens the brain by challenging children to process multiple sounds, grammar rules, and meanings simultaneously. Studies show bilingual children often excel at problem-solving, multitasking, and memory exercises. Even simple activities, like learning to count in Spanish or following a French instruction game, can improve attention span and mental flexibility.

It enhances communication skills

Children exposed to multiple languages develop a deeper awareness of language structure and nuance, improving both verbal and non-verbal communication. They learn to listen carefully, interpret context, and adapt their speech for different situations. Even starting something as simple as practicing greetings in daily routines can build confidence in understanding tone and expression.

It encourages cultural awareness

Language is inseparable from culture. It introduces children to new customs, holidays, foods, and storytelling traditions. Examples include exploring Japanese festivals, or singing French nursery rhymes. These experiences help children appreciate diversity while connecting language to real-world activities.

It supports emotional growth

Navigating a second language can teach patience, persistence, and empathy. Children learn to express feelings when words are imperfect, and develop understanding for others trying to communicate in a new language. Practicing phrases for sharing, apologizing, or expressing excitement in another language reinforces emotional intelligence and self-expression.

It opens future opportunities

Early skills lay the groundwork for academic and professional advantages later in life. Whether reading Spanish storybooks, understanding Mandarin songs, or conversing with a German-speaking friend abroad, children gain confidence that can translate into success in school, travel, and global interactions.

How to support language learning at home

Bilingual story-time: Reading books in two languages helps children connect words to meaning while building listening skills and vocabulary. Pick stories with repetitive phrases or rhymes to make comprehension easier.

Songs and media in another language: Music, nursery rhymes, and short shows expose children to pronunciation, intonation, and cultural references while keeping learning fun and engaging.

Interactive play: Games, role-playing, or simple household tasks can include foreign words, turning routine moments into language practice without formal lessons.

The post The benefits of teaching your child a second language appeared first on Checklists.

Do check in on the kids

Kids will happily while away an entire day if left to their own (ahem) devices. But overdoing screen time can lead to physical problems such as eye strain, neck pain, and sleep disruption, while potentially causing developmental delays in language, creativity, and social skills. For small children, the World Health Organisation recommends no screen time for kids under two and no more than one hour per day for two- to four-year-olds. Setting parental controls on your children’s devices will also help protect older kids from harmful content and encourage a gentle digital detox.

Don’t sleep with your phone

If you’ve ever left your phone charging on your bed at night, you are not alone. 74% of Brits charge devices in their bedrooms, say HR Fire and Safety, who warn that leaving gadgets with lithium-ion batteries charging for long periods can not only reduce your device’s lifespan, but it can also present a major fire hazard. Caused when the heat from your phone is trapped under flammable materials such as pillows and duvets, the London Fire Brigade reports an average of 24 fires each week resulting from overcharging. Save on scares by vowing to charge your phone on a hard, non-flammable surface instead — and always unplug when you’ve reached 100%.

Do stick to the 20-20-20 rule

The nation’s daily average for consuming screen-based media is now almost 7.5 hours, according to the Institute of Practitioners in Advertising, so it is no surprise that many of us complain of having sore peepers. The remedy? Optometrists recommend resetting your vision by taking a break from your screen every 20 minutes to look at something 20 feet away for 20 seconds. Obviously keeping a timer and tape measures to hand is a little extreme, but simply looking away from your screen regularly to focus on something far away should do the trick.

Don’t shun software updates

Some devices seem to demand software updates more often than Madonna demands a new wardrobe — but remember these annoying notifications are there for good reason. Offering new features, fixes for viruses, and performance improvements, software updates also include new security features which will protect your data and solve known flaws that attackers can use to compromise your technology. The easiest way to stay up to date is to enable automatic updates on all your software and always install promptly when notified. The National Cyber Security Centre is also a great place to start for those needing a quick crash course on software how-tos.

Do look after your battery

Finally, if you suspect that your battery is draining too quickly, it may be time for a little check-up. Small changes like lowering your screen brightness and disabling push notifications can save oodles of energy, as can turning off Wi-Fi when it isn’t needed to stop your phone from constantly searching for a connection. Still at a loss? Try checking your daily usage summary in the battery section of your phone’s settings. You may discover that app you installed two years ago — and haven’t looked at since — is an energy vampire.

The post Five gadget dos and don’ts well worth considering appeared first on Checklists.

It can cut down on braces later

Yep, really! Nursing helps train your baby’s facial muscles and encourages the tongue to sit in just the right spot. That means teeth are more likely to come in straight, and bites are more balanced. While bottles can sometimes cause the tongue to push forward, breastfeeding keeps everything in better alignment.

It’s a natural jaw workout

Think of breastfeeding as baby’s first gym class. It takes more effort than bottle-feeding, which strengthens the mouth and widens the upper jaw. That extra space helps teeth fit better, makes speech clearer, and even supports open airways – so your little one is less likely to struggle with snoring or mouth-breathing down the road.

The truth about cavities and breastmilk

Here’s the myth-busting bit: breastmilk on its own isn’t the enemy. Cavities happen when bacteria feed on sugars in the mouth. However, once first teeth arrive, night nursing past the first year can raise the risk. That’s because milk can pool around the teeth while a child sleeps, and by that age, they don’t need night feeds for nutrition anymore. Letting them sleep through the night is healthier for their teeth (and for you!).

It reduces thumb and dummy dependence

Babies have a natural urge to suck, and breastfeeding satisfies it beautifully. This often means less thumb-sucking or dummy use – habits that, if they linger, can push teeth forward and change the shape of the palate. In other words, breastfeeding helps prevent the very habits dentists are always trying to break later.

What else you need to know

As your little one transitions to more solids, here’s how to keep their smile sparkling:

1. Brush those teeth morning and night with a baby toothbrush.
2. Offer crunchy foods like apple slices or carrots, as they clean and strengthen teeth naturally.
3. Avoid grazing all day, since frequent snacking gives cavity-causing bacteria a buffet.

Here’s the bottom line: breastfeeding isn’t just about nourishment and cuddles – it’s nature’s built-in orthodontics, speech therapy, and oral health plan, all in one. With a few smart tweaks as your child grows, you’ll be setting them up for a lifetime of healthy, happy smiles.

The post How breastfeeding helps your baby’s teeth appeared first on Checklists.

Unsure whether boarding school’s right for your child? There’s the huge amount of academics, athletics, and extracurricular activities on offer for a start. Then there’s the fact that students get the opportunity to immerse themselves in their studies, grow in a supportive and diverse community, and prepare themselves for success. Got the funds available? Read on for even more benefits to boarding.

Small classes

A boarding school normally has 10 to 15 students in each class compared to a state, which has anything from 30-40. A smaller class size means they’ll get a lot more attention, with teachers providing individual support – plus your child will have easier access to teachers if in need of help.

Personal development 

Living away from home means they’ll gain life skills such as time management and an earlier start when it comes to independence. While staff in all departments will provide adequate care and support, boarders must assume an additional level of responsibility for their education.

Academics that push you 

A boarding school education also places a special emphasis on challenging academics and experience-based learning. If you choose – and they’re happy – to board, they’ll benefit from self-discipline and a strong work ethic in an experience-centred environment, in turn preparing them for university. 

Activities

Boarding school students also have a wide range of clubs and activities to enjoy, ranging from language learning and athletics to STEM project groups and arts. Giving them the chance to explore their hobbies and form groups that share interests, again they’ll learn new skills and discover more about themselves.

Getting set for life after school 

Boarding school also serves as a stepping stone for when it’s time to head off to uni, with students more likely to be accepted to their first choice, be it in the UK or overseas. By boarding your child will have benefitted from strong self-management skills and is motivated, qualities all universities look for. 

To see your company in any upcoming features please email editorial@hurstmediacompany.co.uk

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WHAT AVOCADOS DO

“Avocados are a powerhouse of nutrients, and the perfect addition to breakfast or lunchboxes for busy brains and bodies going back to school,” begins Lucy. “They literally deserve an A+ in nutrition – and here’s why.”

Brain Development

Avocados are a rich source of healthy monounsaturated fats that can support brain cell structure and function, essential for learning and memory.

Vision Support

Avocados have a high content of lutein, which can help maintain eye health, a plus for long hours of reading and screen time.

Steady Energy

With fibre, potassium, and healthy fats, avocados release energy slowly, keeping kids fuelled through lessons and playtime without the sugar crashes.

Long-Lasting Fullness

Studies show that including avocado in a meal can increase satiety by over 20% and reduce the desire to snack for up to five hours^, helping children stay focused through the school day.

Immunity Boost

Vitamin C, E, and antioxidants help strengthen young immune systems, a must-have during the back-to-school cold season and viruses.

RECIPES FOR FUSSY EATERS

Got a child who’s picky at what they will and won’t eat? “You can easily incorporate avocado into meals to fuel the school day,” continues Lucy. “For example, spread it on whole-grain toast at breakfast or blend it into a smoothie. At lunch, you could mash into wraps and sandwiches instead of butter, dice into lunchbox salads or sushi rolls, or make a quick guacamole for dipping breadsticks, crackers or vegetables.”

Little one still unconvinced? With these recipes they’ll enjoy avocados’ many benefits without them realising what they’re eating!

Air fryer avocado crisps

45 Servings

Ingredients

1 large avocado or 2 small avocados

80g grated Parmesan cheese

15g breadcrumbs

1 tsp crushed garlic

1 tsp crushed onion

Salt and black pepper

Method

1. Mix the cheese, breadcrumbs, crushed garlic, crushed onion and salt, then season to taste.
2. Cut the avocado(s) in half, remove the pits and skin, and mash.
3. Add the previous mixture and stir until combined.
4. Place fine slices onto baking paper, spread them out, sprinkle with more breadcrumbs and put them in the air fryer basket.
5. Set the air fryer for 6-8 minutes at 160C, flip, and set for a further 6-8 minutes.
6. Repeat as many times as necessary until the dough is ready.
7. Let the crisps cool before serving.

Chocolate avocado treat balls

18-20 Servings

Ingredients

½ a large avocado or 1 small avocado

180g cooking chocolate

A pinch of salt

Grated coconut for coating

Method

1. Melt the chocolate.
2. Cut the avocado in half, remove the pit and skin, and mash.
3. Mix both, then add a pinch of salt.
4. Refrigerate for several hours until the mixture thickens.
5. Take portions of the dough and shape them into balls.
6. Coat in grated or desiccated coconut.

The post Food for thought: why avocados are great for kids appeared first on Checklists.

The solution? Reset everyone’s bedtime routine, with top tips from Alison Jones, sleep expert at Sealy. It’s easier than you think when it comes to the whole household easing back into a healthy sleep routine — so everyone can start stay refreshed, energised and the kids ready to learn.

Remember the basics

When routines feel wobbly, go back to the fundamentals. Limit screen time at least an hour before bed, as the blue light from devices suppresses melatonin, the hormone that tells the body it’s time to sleep, making it harder for children to drift off. Instead, swap tablets for reading, drawing, or quiet play to ease the transition from busy days to restful nights.

Watch what they eat

Bedtime nutrition matters, too. Avoid heavy meals or sugary drinks close to lights-out, as both can overstimulate the body and disrupt sleep quality. If your child is peckish, a light snack or drink, like warm milk or a banana, is a much better option before bed.

Make bedtime special

Structure is important, but routines don’t have to feel rigid. Turning bedtime into something children look forward to can reduce resistance and calm evening anxieties. Choose relaxing activities like a warm bath or have a “bedtime box” filled with screen-free, low-energy favourites, from books to journals, which can also make winding down something to enjoy.

Prioritise sleep for all

Back-to-school isn’t just hard on kids — us parents feel it too. Stress from school runs, packed lunches and shifting schedules can disrupt adult sleep just as much. What to do? Mirror the changes you set for your child’s routine, stepping away from screens, embracing calming rituals, and aim for consistency in your own bedtime.

Create the right environment 

The sleep space sets the tone for rest, and small tweaks can make a big difference to how easily children wind down. Use softer lighting in the evening to signal bedtime, and blackout blinds or curtains to prevent early wake-ups. Let children choose bedding they love, but make sure it’s made from breathable fabrics like cotton or linen to avoid overheating.

Pick the right mattress

Remember, your mattress plays as much of a role as your routine. Sealy Posturepedic mattresses are engineered with AlignSupport® springs, a two-stage system that senses movement and responds with deep-down support. That means parents wake up with fewer aches and more energy to tackle busy school mornings. Win, win!

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THE DATA

So, what age is the average in the UK? The answer’s 12, according to new data from My Nametags, the UK’s leading manufacturer of easy to apply sticker and iron-on name tags. This is when kids are given their first slice of independence, with most parents granting new freedoms including heading to a sleepover and owning a phone.

At 13, the average child is allowed to stay home alone, use public transport alone, and look after a younger sibling. It’s also the age children are trusted to use the internet unsupervised and create their own social media accounts.

And that’s not all – age 15 is a key milestone for more privileges, with parents comfortable letting them try alcohol and go on holiday with their friends just before they reach 16. 

Location also has an impact: those living in the country experience freedom a year earlier than those in urban areas. And, while 51% of parents feel more comfortable allowing their children independence because they carry a phone, the vast majority are afraid of the risks posed by unsupervised mobile use, such as online bullying (80%).

Want more info? Here’s the official age of independence for:

• Walking to school alone – 12 years
• Going to the local shop alone – 12 years
• Having a mobile phone – 12 years
• Attending a sleepover – 12 years
• Being responsible for a pet – 12 years
• Using the internet without supervision – 13 years
• Staying home alone – 13 years
• Having a bank account/card – 13 years
• Having a social media account – 13 years
• Using public transport alone – 13 years
• Looking after a sibling – 13 years
• Wearing makeup – 13 years
• Going into town with friends – 14 years
• Trying alcohol for the first time – 15 years
• Going on holiday with friends – 15 years

BUT ARE THEY READY?

One obvious signal your child’s mature enough for more freedom is when they ask to do certain things alone, as well as problem solving situations by themselves. It’s then a good idea to encourage this in a safe and controlled way, as well as setting boundaries, like being allowed a phone but only using it for a set amount of time.

Be sure to also give them one responsibility at a time, as the last thing you want to do is see them stressed. Previous research showed that 44% of children get stressed during the morning routine, so do things gradually (and probably not at that time of day!).

What else? Be open and don’t pretend you didn’t make mistakes growing up – it’ll encourage your child to be honest, too.

The post What age most kids are granted independence appeared first on Checklists.

This can include questions about fussy eating, healthy snacking, and how to nurture a love for food from an early age.  Charlotte Stirling-Reed, in-house baby and child nutritionist at award-winning children’s food brand, Little Dish shares her expert advice on key food and nutrition-related topics.

How to tackle a fussy eating phase

Try role modelling. Eat with your little one often, and eat a wide variety of foods, as they learn what to eat from watching you eat. Variety is important too, the more variety you offer, the more they’re likely to accept new tastes and textures.

Always be consistent by establishing a routine and trying to stick to it. Avoid pressure as this is likely to backfire and put them off trying new foods. Most importantly, make mealtimes fun. The more fun they are, the more little ones will want to be involved.

Healthy snacking 

Ensure that you have a routine. A structure around meals and snacks means your little one knows when to expect food. Offer a variety of snacks to ensure they have a balance of nutrients throughout the day. Always tailor snacks to your child. Even though the recommendation for children is to have three meals and two or three snacks a day, all children are different so figure out what works best for your child.

Include all food groups. Try making snacks ‘mini meals’ by offering a carbohydrate food, a portion of veg or fruit, protein or iron-rich foods and sometimes some dairy or alternatives. Make the most of the nutrition offered at snack time with an extra stir of peanut butter, a dollop of yogurt or a sprinkle of milled seeds.

How to nurture a love of food 

Children are more likely to enjoy food if they see you eating and enjoying food with them. Let them join in by bringing them to the table at an early stage so they get used to sharing meal times with family and friends.

Don’t just eat the food, get them involved in growing it, cooking it, shopping for it and reading about it. Familiarise them with a wide variety of foods and avoid labelling foods. Try to avoid offering food rewards and labelling foods as ‘good’ and ‘bad’.

Introducing herbs and spices 

Start introducing herbs and spices gradually to familiarise their taste buds with new flavours. Add plenty of variety to get them used to different flavours from an early age. Get little ones used to the herbs and spices you use regularly in your cooking and the family favourites.

Avoid adding salt and instead use herbs and spices to flavour meals. Get creative – think about adding a pinch of nutmeg to a cheese sauce, or a pinch of cinnamon to their morning porridge.

Balancing meals and portion sizes

Let the kids lead. Look out for cues that they’ve had enough or they’re still hungry. Work together when it comes to portion sizes. You decide what they’re going to have to eat, and let them decide how much they want to eat.

Offer all food groups, include fruits and vegetables, carbohydrates, protein and iron-rich foods, dairy and alternatives. Add extra goodness wherever possible with an extra stir of nut butter, a dollop of yogurt or a sprinkle of seeds. Try to have a routine and keep it up and have a structure for meals and snack times.

Cooking with kids

When cooking with the little ones, start simple and use two- or three-ingredient recipes. Encourage the kids to help out in the kitchen regularly by whisking eggs, buttering toast or finding the right cooking equipment.

Always prepare and read the recipe first to pick out safe and easy jobs for little helpers. Try to accept there will be both mess and chaos. Most importantly, have fun. This way the kids will enjoy the experience and want to do it again, and that’s how they’ll learn to cook in the future.

To see your company in any upcoming features we are arranging please email editorial@hurstmediacompany.co.uk

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