Globally we are increasing in weight – this can have long term implications on health. Maintaining a healthy weight throughout the lifespan is the best defense against the associated nutrition related diseases and their consequences.

The three most important factors in maintaining a healthy weight are:

Sleep
Research shows getting enough sleep is important for weight management, many adolescents and adults struggle to get enough sleep. Try going to bed getting 7-8 hours sleep consistently for a week (you will never go back)

Be more active
Children and adolescents need approximately 60 mins of activity a day and adults 30 mins to keep muscles in good working order, allow blood the move around the body and exercise the heart and lungs – try to have an “active lunchtime” once a week

Eating
Consciously consume food by eating slowly, pause, chew and socialise. Stay hydrated, thirst is often mistaken as hunger, consuming water is the best option for your health as sugary drinks add “empty” calories (as they provide flavour and sweetness but no real nutritional benefit)

Eat more fruit and vegetables, lean protein and low fat dairy. Understand serving and portion size by measuring portions out, don’t eat from the packet where you may not be aware of how much you are eating in one sitting. 

You can support adolescents healthy eating by:

• Knowing about food and discussing the positive and negative impacts food can have on health
• Having skills to select and prepare food, use you-tube clips and instagram posts to be inspired
• Feel confident about selecting food for good health
• Have an supportive food system/environment which recognises culture and traditions around food

Below are some ideas for how to make popular snacks and meals more nutritious:

1. Pizza – have a thin crust base (tortilla wrap), use lots of vegetables, reduce the cheese, have one slice with a salad.
2. Chips and dip – replace the chips with cut up vegetables and use hummus to dip them.
3. Ice cream – blend frozen berries with a frozen banana in a food processor (no added sugar).
4. Nachos – mix meat and red kidney beans, use herbs and spices instead of pre-prepared sachets that are often high in salt, serve on rice with guacamole instead of cheese and sour cream.