WORDS BY ERICA NEWTON, MYFIRSTGYM CO-FOUNDER
I came across a study the other day which revealed 84% of Queensland parents with children aged 5 to 12 avoid routes passing fast-food outlets to prevent conflicts over unhealthy food requests. How ridiculous I thought to myself.
Later that day, we drove past one such fast food outlet, and I suddenly realised those 84% of parents were not at all ridiculous. In fact, they were much cleverer than me.
‘I’m hungry- can we get drive through?’
‘Ooh yum! A meal?’
‘A little burger?’
‘What about just a soft serve?’
‘Fries?’
The requests from the backseat (read: whingeing) came thick and fast. It felt like I was being peppered with hunger-shaped bullets all the while trying to drive to the next activity with my fast-food grinch suit on. Taking a different route to avoid all of that suddenly seemed like a really sensible option.
Between school runs, extracurricular activities, keeping up with household chores and work, it’s easy to let certain things slip, especially when it comes to what our kids are eating. Sometimes, you just want to fill them up! According to the Australian Institute of Health and Welfare, around 25% of children aged 5 to 17 are classified as overweight or obese. Combine that with increasing screen time and the easy accessibility of fast food, and it’s no wonder parents can feel like they’re fighting a losing battle. I’m not saying that fast-food should never be on the table, but when it becomes a habit, we’re setting our kids up to fail no matter how many sports or classes we sign them up to. Sending them to a MyFirstGym class or hoping they’ll get enough exercise at school is a great start but supporting them through healthy habits and choices that extend beyond the gym floor is imperative too.
Nutrition: Fuelling the Body for Success
Physical health is not just about how much your child moves: it’s about what they’re fuelling their bodies with. A 2023 study by the Australian Bureau of Statistics showed nearly 30% of Australian children’s daily energy intake comes from unhealthy foods and drinks. There must be a better way of improving this number than simply driving a different way home from school!
So, what other strategies are available to us?
1. Plan Weekly Meals (You’ll Save Money and Time).
- Yes, it’s a bit of a chore up front but it’s cheaper and easier overall.
- Make a list of meals and snacks.
- Try to ensure each meal includes a balance of protein, healthy fats, and plenty of fruits and vegetables.
- Batch and freeze easy meals (bolognese, soup or a mild veggie packed curry are my go-tos).
- Pre-cut veggies, portion snacks, and prepare simple meals (like salads or grain bowls) in advance so they’re easy to grab when needed.
- Get the kids involved in this: it divides the task and they’re learning!
2. Make Healthy Snacks Fun and Easy
- Have a variety of whole fruits, yoghurt, nuts and whole-grain crackers at hand.
- Pre-pack healthy snack bags or containers so they’re ready to go when needed (and keep some in the car!)
- If you’ve got the time, make homemade energy bites, try fruit with nut butter or vegetable sticks with hummus or cheese.
3. Encourage Water Over Sugary Drinks
- Add slices of lemon, lime, or cucumber to water for a burst of flavour.
- Try making water “fruit-infused” with your child’s favourite fruits.
- Keep sugary drinks, like soft drink and juice, out of the house. They should be a rare treat, not a daily option.
- Always have multiple bottles of water ready to go.
4. Set a Routine for Healthy Eating
- Establish regular mealtimes to avoid constant grazing or reaching for unhealthy options.
- Eat together as a family to promote healthy eating habits. It also allows you to model good eating behaviours.
5. Consistency is Key
- The most important thing: be consistent but flexible.
- Saturday is not a special day!
- A fast-food meal on a special occasion or as a treat is fine. Just remember healthy habits should be the norm, not the exception.
Ultimately, our mission at MyFirstGym is to inspire movement in every way possible so that our kids are as healthy as they can be… and that includes what they’re eating. Our community supports parents to do their best to navigate a challenging landscape. We all want healthy, happy kids, and we want to do that while keeping things fun, manageable, and affordable.
And just think, you’ll save money on your weekly petrol bill too!
Is there a MyFirstGym near you? Check it out here: https://myfirstgym.com.au/