Your problems, solved
Plenty of obstacles will come up as you move towards a healthier lifestyle. To ease your mind, we’ve listed the top 5 problems mums encounter with simple solutions that work.
1. Where do I find the time?
Solution: It’s true that a healthier lifestyle needs a bit of commitment. Mums United is here to help you find the time – and willpower. Here’s how we can help:
• Free recipes on our website to save you searching through cookbooks.
• The Heart Foundation Tick – our quick and simple guide to making healthier choices when shopping.
• Free, friendly walking groups across Australia – so you can catch up with mates and exercise at the same time.
With a few smart choices and swaps, your busy lifestyle can quickly become the opposite of sedentary:
• Build activity into your daily routine – walk to school, the shops or even work if you can instead of driving.
• Take the kids to the park, not the movies or another sitting-down destination.
• Have a dance after dinner, not dessert – it’s surprisingly fun to get down and boogie together as a family!
• Take stairs, not lifts – two at a time if you can.
2. What is a healthy weight anyway?
Solution: The best way to find out what a healthy weight is for you is to talk to your doctor. Our waist measurement guide can give an indication to adults of whether you’re likely to be in the healthy weight range.
3. Healthy foods are too expensive for a family that likes to eat.
Solution: It’s true some fresh foods like fruit, vegetables, fish and lean meats can cost more. But a lot of unhealthy foods are also expensive, such as takeaways, pre-packaged and ready made meals, lollies, chocolates, chips and soft drinks. The difference is that these foods can also be costly to your health.
A few simple swaps in your weekly shop should keep your budget under control and might even deliver surprising savings. Try these:
• Water is the best drink available and it’s free. Soft drinks, cordials, juice, flavoured milks and alcoholic drinks are expensive and high in kilojoules.
• Instead of packaged cakes, biscuits and desserts – all high in unhealthy fats– try fruit, yoghurts and the occasional home made dessert using margarine.
• Lean meats, fish and chicken can stretch a long way when used in stir-frys, casseroles and other dishes. Explore different cuisines for new ideas.
• Pasta and rice are old faithfuls for most families, but explore different pulses and grains for new tastes. Chickpeas, lentils, and couscous are just a few that can fill a hungry family.
• Nuts and seeds can be expensive, but are filling even in small quantities. Mix them with fresh and dried fruit for an appealing snack for work or play: remember to check if your child’s kinder or school has a no-nut policy.
• Cooking and freezing a few simple, healthy meals ahead can replace expensive takeaways and save time too. Meat sauce made with lean mince, vegetables and a little oil can quickly become spaghetti bolognaise, chilli con carne or a sauce for jacket potatoes.
4. My kids are older, how can I get them interested in becoming fitter as a family?
Solution: The older your kids, the more they can help your healthy lifestyle campaign – and the more they can learn for their own future. Get them cooking, shopping, moving and even doing the research for you. Kids love to tell their parents what to do, put them to work as your personal fitness manager!
5. There are so many confusing food fads and messages around; I just don't know what to believe.
Solution: There is a lot of misinformation out there about heart health. Mums United is here to help sort through the fads and myths. With the backing of the Heart Foundation and extensive research, we can tell you what works and what does not. A few myths to bust right now:
Myth one: Eggs are bad for you.
Not true! Eggs contain good quality protein, lots of vitamins and minerals, and mostly the healthier polyunsaturated fat. The cholesterol in eggs has almost no effect on blood cholesterol levels, so one adult can enjoy up to six eggs each week as part of a healthy balanced diet.
Myth two: Butter is more natural than margarine and healthier.
Not true! Butter is a whopping 50% saturated fat, which should be taken out of your diet as much as possible. Margarines made from vegetable oils are not only low in saturated fats (typically they’re only around 14% saturated fat), they’re high in the “healthy” polyunsaturated fats, which are good for your health, in small quantities.
Myth three: Full-cream milk is better to drink than reduced fat milk.
Not true! Dairy products are important in a healthy diet but the saturated fats in full-cream milk are not essential for health. Reduced-fat milk and dairy products can replace full-cream milk in the diet of anyone over two years of age – this simple swap can cut a massive 4kg of saturated fat out of your diet each year.
Myth four: You need to do heavy exercise for health benefits.
Not true! Breaking a sweat and puffing a little is beneficial to your health. But every little bit of movement helps, and mums with a busy lifestyle have a special advantage here!
A sedentary lifestyle that includes little or no movement is a big risk factor for conditions including type 2 diabetes and obesity. A recent study showed a day spent standing or gently moving – that’s pottering around – was more beneficial to a healthy person than spending most of the day sitting down. Sitting down for many hours increased signs of pre-diabetes after just one day!
Practical Ideas for parents and carers
In search of some more practical advice on healthy eating and physical activities for kids?
Our free booklet is full of helpful tips to encourage kids to eat well, and fun ideas for games to get them active.
Call 1300 36 27 87 for your free copy today!