Three steps to keep you and the children fit, happy and healthy in Southwark

Some of the best things you can do to keep your family healthy are to feed them healthy food and to get plenty of exercise as a family.

As well as children needing good nutrition to grow, it's important for the whole family to be a healthy weight for a long and happy life. Below are some tips on getting started, what Change4Life can do for you and information on helpful programmes in Southwark.

1. Join Change4Life

Step one is to join Change4Life. It only takes a few minutes and you'll receive tips, games and recipes to help your family be fit and healthy.

For more information, contact 0300 123 4567.

2. Try to eat a healthy balanced diet as a family

You can find information and tips with Change4Life  and NHS choices.

Nutritionist advice for children aged under five years

Our children centres' nutrition teams hold drop-in sessions in different locations around the borough. Sessions include cook and taste, healthy eating, weaning group, little chefs and more!

For more information, contact 020 3049 8846 or 020 3049 5776.

The Mini Cooking Club

This cooking club takes place every Wednesday at Copleston Centre.

For more information, contact

Shop Cook and Eat

Families with at least one child under five can sign up to the short course which covers:

  • healthy eating and nutrition on a budget
  • planning recipes and visiting a supermarket
  • understanding food labelling and portion sizes
  • cooking quick and nutritious meals and snacks for the family

For more information, contact 020 7358 6698.

Reading food labels

With so much packaged food available, it's difficult to know which foods are healthy and which are unhealthy. Food labels can be misleading and difficult to understand.

Products which are high in fat (especially saturated fat), sugars and salt should be eaten in moderation.

Healthy tip - look at the 'per 100g' column on the label:

Total fat
High: more than 20g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g 

High: more than 15g of total sugars per 100g
Low: 5g of total sugars or less per 100g

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

3. Get active and help your children get active

Use the Change4Life-o-meter to find out where you can start making some simple changes.

Southwark has lots of opportunities for children and families to be active, including  parks, playgrounds, leisure centres and clubs. Get Active London provides information on clubs, venues and activities in London.

Our family information service provides information on local activities including adventure playgrounds and fun for families.

For more information, contact 0800 013 0639 or email

Worried about your child's weight

If you're worried about your child's weight, talk to your GP, practice nurse or school nurse.

Southwark is also running a free fun programme for girls and boys to become fitter, healthier and happier in 2012.

The MEND programme is for children aged 7 to 13 and their parent/carer. The programme consists of 18 sessions (twice a week for 1 or 2 hours) and includes:

  • fun games and activities for children
  • learning new sport skills
  • interactive discussions for parents
  • practical demonstrations and tips about healthy foods, label reading and portion sizes

For more information, contact 07413 513721.

Page last updated: 24 January 2018