Healthy Teens Program Australia | Promoting Good Nutrition

Today's Incursion

Healthy kids become healthy teens.

Be that positive example

As parents, it’s our duty to guide and protect our children until they are old enough to make their way in the world. As a result, it’s important we make choices which will be good for them.

In today’s incursion, we discussed a range of topics, focusing on the well-known truth: you are what you eat, think and do regularly.

Unsure how awesome kids can be? Please watch this short clip of kids doing amazing things by People are awesome. It’s living proof that anything is possible. Anything can be.

Healthy breakfast options

* Natural yoghurt mixed with fresh fruit and muesli.
* Rolled oat porridge cooked with soy or low fat milk, mixed with dried fruit & nuts.
* Rye toast with a poached egg, and fresh fruit.
* Bircher muesli with yoghurt, fresh fruit, and nuts.
* All bran, muesli, oat bran.
* Whole grain breakfast cereal.
* Whole-wheat pita stuffed with scrambled egg,
and fresh fruit.
* Multi grain bread.
* Natural yoghurt with frozen berries, topped with sunflower seeds & nuts.
* Wholegrain toast with salmon & avocado, and fresh fruit.
* Rye toast topped with light cream cheese, and fruit.
* All-bran muffin with nut butter spread, and fresh fruit.

Healthy lunch options

* Wholegrain bread sandwich (avocado, tuna and vegetables).
* Wholemeal pita pocket.
* Salad made with third of a cup cooked wholemeal pasta.
* Mixed sushi pack.
* Salad made with 1 cup broad beans and a can of tuna.
* Salmon – fresh or grilled with brown rice and vegetables.
* Pork tenderloin (or other lean pork cut – grilled) with brown rice and vegetables.
* Extra lean ground beef (grilled) with brown rice and vegetables.
* Beef top sirloin or eye round steak (grilled) with brown rice and vegetables.
* Tuna (canned in water) with brown rice and vegetables.

Healthy Snack Options

* Trail mix made with dried fruit, nuts and seeds. * Yoghurt topped with muesli. * Fresh or dried fruit - kiwi fruit, pears, plums, peaches, oranges, grapes, apples, grapefruit, bananas, apricots. Fresh cut vegetables - carrots, cooked, lentils green, boiled, tomatoes. * Celery topped with natural peanut butter. * A banana topped with natural peanut butter. * A few mixed grain crackers topped with ricotta cheese. * Yogurt low-fat (sweetened). * An oat bran muffin. * Wholegrain pita chips topped with hummus. * Lentil dip with fresh carrot sticks, celery and cauliflower.

Take home message

Healthy kids become healthy adults.

Be more conscious about the foods they consume.

Reduce their salt, sugar and junk food consumption.

Be active. Spend more time playing with them outdoors.

When teaching them new skills, firstly show and help them.

Ensure they get enough sleep each day.

Enrol them into movement classes or sports.

Invest ten minutes each day to connect with them.

Remind them how much they are loved and appreciated daily.

Praise their strengths & encourage improvements on their weaknesses.

Seeking tips to better support your child’s movement, diet and mindset?

Contact us today

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