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Looking after yourself – Nutrition

As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.

By eating a varied and balanced diet, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Some important nutrients to be aware of are:

  • iron
  • vitamin D
  • calcium 

Eating healthily doesn’t have to mean giving up your favourite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate. These foods should be eaten less often and in smaller amounts. If you’re watching your weight, a healthy, balanced diet is the way to go. Dieting, skipping breakfast or starving yourself don’t work.

Here are some tips to help you eat more healthily:

Don’t skip breakfast

Skipping meals won’t help you lose weight and isn’t good for you, because you can miss out on important nutrients. Having breakfast will help you get some of the vitamins and minerals you need for good health.

Get your 5 A Day

Fruit and vegetables are good sources of many of the vitamins and minerals your body needs during your teenage years. Aim to eat at least 5 portions of a variety of fruit and veg a day.

Healthier snack ideas

Cut down on food and drinks high in fat, sugar and salt, such as sweets, chocolate bars, cakes, biscuits, sugary fizzy drinks and crisps, which are high in calories (energy). Consuming too many calories can lead to weight gain and becoming overweight.

Stay hydrated

Aim to drink 6 to 8 glasses of fluids a day – water and lower-fat milk are both healthy choices.

Even unsweetened fruit juice is sugary. Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn’t be more than 150ml a day – which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you’ll have exceeded the recommendation by 150ml.

Feeling tired?

If you often feel run down, you may be low on iron. Teenage girls are especially at risk because they lose iron during their period. Try to get your iron from a variety of foods. Some good sources are red meat, breakfast cereals fortified with iron, and bread.

Vitamin D

Vitamin D helps keep bones and teeth healthy. We get most of our vitamin D from the sun, but it’s also available in some foods.

Calcium

Calcium helps to build strong bones and teeth. Good sources of calcium include milk and other dairy products, and leafy green vegetables.


Looking for food inspiration?

Jamie Oliver – Healthy Meals 

NHS – Change 4 Life 

UNICEF – Easy, affordable and healthy eating tips


Don’t forget there are more ideas on how to keep yourself healthy on the student VLE – Learning Support section. 

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