Good nutrition is essential for everyone — especially for active kids and adults who want to perform their best, recover faster, and feel great every day.
1. The Australian Junk Food Reality
Australian diets have shifted dramatically in recent decades. While many enjoy eating well, the reality shows:
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On average, 35% of Australians’ daily energy intake comes from discretionary foods — often called “junk food” — which includes chips, sugary drinks, confectionery, and fast food (Australian Bureau of Statistics, 2018).
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Children are consuming more packaged snacks and sugary drinks than ever before, contributing to rising obesity rates and health issues (Australian Institute of Health and Welfare).
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Unlike decades ago, when diets consisted mainly of whole foods and simple ingredients, today's food environment is flooded with preservatives, additives, artificial colours, and flavour enhancers.
2. Then vs Now: The Shift in Food Quality
Years ago, meals were simpler — fresh fruit, vegetables, whole grains, and lean proteins with minimal processing.
Now, many foods come highly processed:
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Preservatives and additives extend shelf life but may impact gut health and energy levels.
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Artificial colours and flavours can be linked to behavioural issues in some kids.
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High salt and sugar content sneak into “convenient” foods, contributing to long-term health problems.
3. Finding Balance: Junk Food Is OK, in Moderation
It's important to recognise that:
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We are human — and enjoying occasional treats is part of a healthy relationship with food.
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The problem is when junk food regularly replaces nutritious meals for both kids and adults.
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Prioritising whole, minimally processed foods — like fresh veggies, fruits, nuts, lean meats, and whole grains — builds the foundation for energy, focus, and recovery.
4. Nutrition Tips for Kids Before and After Soccer Games
Proper nutrition supports performance, stamina, and recovery in young athletes.
Before the Game:
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Focus on carbohydrates for energy: wholegrain bread or crackers, fruit like bananas or apples, and some yoghurt.
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Avoid heavy, greasy, or sugary foods that can cause energy crashes or digestive discomfort.
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Hydration is key — water is best.
After the Game:
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Encourage a mix of protein and carbs to replenish energy and repair muscles: lean chicken or turkey sandwiches, fruit smoothies with yoghurt or milk, or a small handful of nuts and fruit.
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Continue drinking water to stay hydrated.
5. Nutrition for Active Adults
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Balance meals with plenty of vegetables, lean protein, and whole grains.
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Limit processed snacks and sugary drinks — opt for nuts, seeds, or fruit when hunger strikes.
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Stay hydrated — especially around training and game days.
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Plan meals and snacks to fuel training sessions and speed recovery.
Final Thoughts
Good nutrition is a lifelong journey — it’s not about perfection but about making better choices most of the time. For kids and adults, eating real, whole foods and enjoying treats occasionally supports health, energy, and performance.
