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Change 4 lifeThree steps to keeping you and the children fit, happy and healthy in Southwark

Two of the best things you can do to keep your family healthy are to give them healthly food and as family do plenty of exercise. 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.  Here are some tips on getting started, what Change4Life can do for you and information on programmes in Southwark that can also help.

1. Join Change4Life

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

Contact details

Tel: 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

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

Contact details

Tel: 020 3049 8846/5776

The Mini Cooking Club

Every Wednesdays at Copleston Centre.

Contact details

Email: Cecilia.belier@theminicookingclub.org.uk

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


Tel:  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 
  • Sugars
    High: more than 15g of total sugars per 100g
    Low: 5g of total sugars or less per 100g
  • Salt
    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

Try 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.

Southwark Family information service provides information on local activities including adventure playgrounds and fun for families.


Tel: 0800 013 0639
Email: family.info@southwark.gov.uk/familyinfo

What should I do if I'm worried about my child's weight?

If you are worried about your child's weight please 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 open to 7 to 13 year old children. It is for children and their parent/carer and includes 18 sessions (twice a week for 1 or 2 hours). The programme 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


Tel: 07413 513721


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Southwark Council
PO BOX 64529
London SE1P 5LX

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