Health of the Nation: One in four young Aussies struggling with obesity

Too many Aussie kids are suffering with weight issues. See top tips to help your teenager stay on a nutritious track.

Nearly half the energy in an Aussie teens’ diet comes from junk foods and its putting them at risk of anxiety, depression and weight problems.

Only two per cent of male teens and seven per cent of teenage girls eat the five-and-a-half serves of vegetables they need each day.

Seven in 10 teenagers are drinking sugar sweetened drinks.

While overweight and obesity is a problem for over one in four teens at the same time adolescence is also a period where some become vulnerable to eating disorders like anorexia or restrictive dieting, compulsive eating or skipping meals.

Workout buddies Daisy White and Tyler Smith, both 13, after a workout at their gym in Gymea. Picture: Jonathan Ng

“The more ultra-processed foods you eat, the more your risk for developing depression and anxiety over time,” said Deakin University’s nutritional psychiatry researcher Dr Melissa Lane.

Fruit juices, flavoured yoghurts, margarine, packet preparations of foods like scrambled egg and mashed potato and many ready-to-heat and-eat pasta dishes and even diet shakes and bars, all put you at risk, she said.

See below for some expert tips on and ways you can swap unhealthy snacks for healthier food.

SISTERS’ EATING HABITS CHANGE WITH ROUTINE

Sisters Ashley and Georgia Wojcik try to eat healthy meals, but their habits “can change daily”.

“My stomach doesn’t always agree with junk foods and sugar filled foods,” Ashley, 19, of Adelaide, said.

“Although I do find it difficult to eat healthy and get my fruits and veggies in when I’m in a rush.

“If I have been called into work or am staying back it’s hard to find something easy and quick that has all the nutrients and veggies I want to keep me going without either breaking the bank or going home to find food.”

Sisters Ashley (19) and Georgia (17) Wojcik try to eat healthy meals. Picture: Ben Clark

Georgia, 17, said as teenagers continue to grow into their bodies, it’s important to have “some sort of understanding” of good eating habits.

She said some food messaging can create an “unhealthy obsession”.

“There are positive online tools that promote healthy and balanced eating habits,” she said.

“And then there is exposure to negative content that can overpower the positive content as well as fade the line between healthy habits and unhealthy obsession.”

WHAT SHOULD AUSSIE TEENAGERS EAT?

Mediterranean Diet

* based on healthy whole foods and includes very few processed foods

* recommends olive oil, grains, fruits, vegetables, seafood, beans, and nuts

Dairy foods: Milk, cheese and yoghurt help to build bones and teeth and keep your heart, muscles and nerves working properly. Have three and a half serves of dairy a day.

Protein: Needed for growth and to keep muscles healthy. Includes meat, chicken, fish or eggs at least twice a day.

Vegetarians and vegans: If you do not eat meat, substitute with foods like baked beans, pulses, lentils, nuts and seeds.

– University of Melbourne nutritionist Dr Anita Lawrence.

TAKE OUR HEALTH CALCULATOR

TEEN’S REASONS FOR EXERCISE

Tyler Smith has “always been active” and hits the gym to “become stronger and more athletic”.

He and workout buddy Daisy White are a picture of health, but they are among a minority of 15- to 17-year olds meeting physical activity guidelines.

The pair belong to a “teen specific” exercise program, created by Andrew Khoshaba, in Gymea, Sydney.

Daisy White and Tyler Smith, both 13, are among the minority of 15 to 17-year-olds who meet the recommended activity guidelines. Picture: Jonathan Ng

“The program is the perfect way to introduce teenagers to exercise (and) a fundamental fitness routine,” Skygym’s Mr Khoshaba said.

His one-of-a-kind program, which focuses not just on health and fitness, but also building self esteem, has received an overwhelmingly positive response from the community.

“It’s been a great way for a number of families to have a shared interest with their teenagers,” he said.

Like other teens, Tyler, 13, is working “hard” for his sporting dreams.

“I would like to become stronger and more athletic to improve my AFL game,” he said.

Daisy White joined the Skyteen program with her younger brother.

“I’d been asking my mum for a while if I could join a gym but we couldn’t find one that would let someone my age go on my own,” she said.

“I have so many friends that I would never have met if I didn’t play sport or train. I would love for all kids to experience that.”

— additional reporting by Emma Cam and Adella Beaini