Healthy meal plan ... Tania Champion with her three children, Josh, 14, Tobi, 6, and Ella, 10.
AS A personal trainer, Tania Champion might be expected to have most of the answers when it comes to her family's health.
But the 43-year-old has the same challenges as many other time-poor parents who find it difficult to provide nutritious meals.
As a working mother of three, in the midst of renovations on her Frenchs Forest home, she is often stretched for time.
But Ms Champion believes the key to a healthy lifestyle is incorporating healthy habits into the daily routine.
She made a conscious decision to give her children wholesome meals and plenty of opportunities for exercise while they were growing up.
And this requires a bit of forward planning.
''We live in a fast-paced world,'' she said. ''I'm busy, my husband is busy and the kids always have lots of activities on.
''So I do have to plan meals in advance and think about what we're going to eat throughout the week. I think a lot of families do find it hard but it is achievable.''
She rarely buys takeaway and buys most of her food from the greengrocer rather than the supermarket.
Her home-made meals include sushi and salads.
''Some people think it's easier and cheaper to buy fast food but it doesn't have to be like that,'' Ms Champion said. ''If you eat takeaway every night of the week, that's expensive.''
Her eldest son Josh, 14, has received some gentle ribbing from his classmates for his healthy lunch boxes, being dubbed ''carrot man''. Josh, and his younger siblings, Ella, 10, and Tobi, 7, all take part in sport during the week as well as at the weekend. Between them, they are involved in basketball, gymnastics, soccer and tennis.
Ms Champion does not set rules about screen time but encourages them to play outside rather than watch television or log on to the computer. The children play so much sport it naturally curbs TV time anyway. ''By the time they come home from sport, it's time for dinner, so there's really not many opportunities to watch television,'' she said.
When it comes to health, she believes prevention is better than cure. ''I grew up eating healthy food so I have brought up my kids the same way,'' she said.
''If you start them early, it just becomes part of their lives and they don't know any different.''
That said, the children look forward to every second Friday when they have ''lolly and movie night'' at home.