For optimal health and fitness, you need a balance of occasional and everyday things. Treats are OK occasionally when part of a balanced diet full of everyday foods. On regular occasions (3-4 times a week), you need to do more energetic activity, the sort that makes you huff and puff.

Snacking and treats

Active kids can snack healthily between meals - offer nutritious snacks like cereal bars, reduced fat or low fat yoghurt, fruit   Treats occasionally - fun foods are OK and add to food enjoyment

Do energetic activity

Look for enjoyable activities to work up a sweat (eg netball, football, jogging, skipping) but don't push it hard all the time   Create a winning feeling - whether you win or not. Participation is part of winning.