Most parents want their children to do well in school and in life generally. We realise the importance of the foods we give our children to eat - or do we?

How many of us really understand, inwardly digest and take action accordingly?

What children eat, how and when is intrinsically related to their health, attitude, personality and their educational ability. What a child eats affects her whole mental process.

Reviewing our attitudes to and intake of food as adults, as well as for our children, may improve and enhance all of the family's health, wellbeing and educational performance. A person's brain will not function efficiently unless it is provided with the proper nutrition.

Perhaps you realise that the attitude to nutrition is not all it could be at home - too much junk food, over-eating, under-eating, too many sweets. Good eating habits are not formed overnight.

Let's start by looking forward, not back.

Our lives today do tend to revolve around food to a large extent. What are your children eating? Children receiving a plentiful range of nutrients in their diets are well equipped to tackle the hefty demands made on them at school, especially at exam times.

Giving you a list of good and bad foods, or dos and don'ts that are already known to you, is not my objective. Instead I want to give you ideas on how to relocate your nutritional priorities.

This will enhance the health and boost the brain power of the whole family.

The thoughts I have written are based on the common things that can go wrong in family's eating habits - and, believe me, that includes my own.

Food ideas

Remember - and this is especially true for the younger child - your children eat what you buy. Only purchase the food you want your children to eat. A diet should contain as little as possible of refined carbohydrates, sweets, biscuits and cakes.

A diet should be high in protein, because protein foods raise the blood sugar level longer than other types of foods.

Especially for the younger person, small meals more frequently is generally better than large gaps between two or three large meals a day. Otherwise the blood sugar levels may go up and down, causing problems. A young child could have little nutritious snacks between meals - fruit, milk, a piece of cheese, a sandwich.

Fresh fruit and vegetables should be plentiful. They are very important in everyone's diet.

Do not use sugary treats and sweets for rewards or bribery. I know this is very hard not to do - the pressure from society, commerce and advertising is immense. Although it is tempting, try to resist.

A healthy breakfast is such a good start to the day. Let it include cereals, dairy products, fruit, breads, anything wholesome that your children like to eat.

Have a fridge with lots of easy-to-get healthy foods like yoghurt, cheese, milk, cold meats, fruits and cut-up vegetables for snacking children.

Remember, faddy eaters are made, not born: be careful how you react to your child's eating habits. Children soon realise they can manipulate you with food if you let them. Be aware of children's ability to use food to influence their parents. (Also, however, beware of food sensitivities, especially if there are allergies in the family.)

Look at your own attitude to food and how you eat. This will in a large part influence the way your children eat and behave towards food.

Regarding giving children vitamin and mineral supplements: in an ideal world with no pollution and growing my own food and my children eating the perfect diet I think there would be no need for dietary supplements. However, I have read enough research that concluded that taking dietary supplements did improve the children's school work and skin to give me an open mind. I do give my children vitamin and mineral supplements when they are sick or recuperating and at times during the winter; I also realise that getting them to be aware of the value of eating well is more important.

FROM READING THIS, I am sure the parents of teenagers, especially those going through the growth spurts, bodily changes and the stress of exams, realise that teenagers have a very high nutritional requirement.

It is important that meals are frequent and full of nutrition, that snacks are readily available and that children get plenty of fresh air, exercise and rest.

Finally, make mealtimes enjoyable times, when the day can be discussed and experiences shared. Teach your children to cook and let them realise first-hand the work that goes into cooking. As you teach, talk about the foods we eat and why, the importance of storing, cooking and eating wisely. Then they'll grow up making the right eating decisions and form good eating habits for life. This education about the food we eat is one of the most important lessons in life, as now it is known that many of today's diseases are food-related - and that our brain process and our whole body function is greatly influenced by our food intake.