With school holidays and Christmas approaching parents are advised by a QUT expert to maintain a balance of healthy food and physical activity for the family despite festive season temptations.
Professor Lynne Daniels, head of QUT's School of Exercise and Nutrition Sciences and a driver of its PEACH program promoting healthy weight in children, said while it was the season to be merry it is easy to fall into the trap of too much just sitting around and eating.
"No matter what our age is I think most of us enjoy indulging a little at this time of the year but it is important not to let things get too out of hand and undo all the good work towards a healthy lifestyle during the year," Professor Daniels said.
"As the party invitations start arriving and planning begins on Christmas menus, it's important to have an action plan in place to maintain a balance and ensure the whole family is ready for another busy year.
"Planning ahead is even more critical in the holidays when kids are home, perhaps a bit bored and looking to graze between meals.
"Chocolates, chips and other lollies should be occasional treats. Have healthy snacks available for them like chopped up fresh fruit and vegies, fruit smoothie popsicles, water-based ice blocks, frozen grapes or jelly made with freshly-squeezed juice. School holidays can also be a great time to get children involved in preparing healthy foods."
Professor Daniels warned parents to be wary of ready-made snacks from the supermarkets, especially instant noodles, and to always read the nutrition label even if they are in the 'health food' section.
"Portion size is another area to watch. It's very easy to overload your plate or go back for seconds and thirds when it comes to Christmas lunch or dinner. Sharing dessert is something to consider and water is always better than soft drinks and fruit juice. When you do have treats choose smaller sizes e.g. a chocolate frog rather than a large block of chocolate; single scoop or mini ice-creams and a small bottle of juice or flavoured milk," Professor Daniels said.
"Where we sit down to eat is an influence on our health too. It is best to avoid eating in front of screens - television, computer or phone - and ideally a family should sit down together at a table and enjoy a meal together without distraction.
"If you are going to have takeaway food then choose healthy options. Avoid fried foods, share portions and consider adding a home-made salad or fruit dessert to the meal. You'll save money too.
"The holidays can also result in children slouching in front of a screen all day rather than participating in physical activity. I advise parents to set limits. We do live in one of the world's best climates so it makes it easy for the whole family to go for walks, swims, bike rides or enjoy some backyard cricket.
"The best possible outcome for the festive season is that parents and children have fun, spend time together and begin 2015 feeling refreshed and motivated to continue a healthy lifestyle.
"Queensland has once again been declared Australia's fattest state but we can and must turn that around.
"The PEACH program is funded by the Queensland Government and aims to do just that. We offer a free six-month nutrition and activity program for Queensland families with a child aged between 5-11 years whose weight is above what is recommended for their age."
The PEACH program is available state-wide with new courses beginning in February. For more information and to enrol in the program, contact free call 1800263 519 or visit www.peachqld.com.au
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