• Aim to balance your rest (computer and TV time) with your play (exercise). How close can you get each day?
• Aussie kids should aim for 1 hour minimum of physical (huffy puffy) activity each day!

Break The Fast

• 1 in 4 adults start the day in the worst way possible... They skip breakfast! Ensure your child starts the day on the right foot!
• Most breakfast options are noting more than sugar filled, nutrient deficient “sometimes” foods. They are much better suited to being used for a treat snack at the movies instead of a meal to start your day with.

Create Healthy Habits

• Make healthy choices by using the STAR Principle. STOP, THINK, ACT, REVIEW. The difference between eating mindlessly and eating mindfully is the absolute key to developing healthy habits in kids and adults
• How do you successfully change poor lifestyle habits? Use SMARTe goals to rewire you brains hardware.... (Small, specific, measurable, realistic, timeframe, emotion).

Hydrate Right

• Carry a water bottle with you during the day. Know how many mls it holds and see how close you can get to your 2 litre target
• Water, plain milk and juice that you squeeze yourself are the only real “everyday” liquids your child should consume
• The key to Hydrating right requires 2 steps 1) 2 litres of water a day 2) reduce the consumption of all “sometimes” liquids

Smash Sometimes to 7

• How many 'sometimes' foods do you eat a day? Think about which of the foods/meals you eat would be 'everyday' foods and which would be 'sometimes' foods. Can you get close to consuming 7 or less a week? It sounds easy but most people would eat close to 7 a day!
• Foods that improve our health are called “everyday” foods, while foods that offer very little or no real health benefits are called “sometimes” foods.
• Food should not be seen as either GOOD or BAD. This puts a moral tag on the food, which is of little benefit in creating healthy eating habits. Food should be seen a “morally neutral”
• All foods are ok to eat at certain times. We just need to be aware of which foods improve our health when eaten regularly and which foods reduce our health (or offer no real benefit) when eaten regularly

The Processed Factor

• By adding fresh fruit or veges to a “sometimes” food (IE adding strawberries or cut up apple to nutra-grain cereal) you are improving “the processed factor” and improving the health benefits of the food
• When looking at a processed food, always look at the ingredients list first, then the nutrition panel and finally analyse the marketing claims. If the ingredients list doesn’t check out ( the majority are “sometimes” foods IE White flour, sugar, high fructose corn syrup, vegetable oil), then no matter what the marketing or nutrition panel says, the food is more than likely a “sometimes” food.


• Try to find ways to add veges or fresh fruit to every meal.
• Go for 2 and 5 each and every day. If you find serving too hard to measure, just think about how many different fruit and veges you eat regardless of the serving amount. If you can get 5 or more different veges into your diet each and every day, you are vegifying GREAT!