You are what you eat

Young people grow and develop at such a rapid rate that their bodies crave energy and nourishment.

Quantities of crisps, sweets and greasy McDees will satisfy the cravings short-term but soon leave you tired and undernourished.

For long-lasting energy and better health your body needs protein, carbohydrates, dairy products and plenty of fruit and veg each day.

• Look at the food on your plate. If you see 4 different colours you've probably got a healthy balance of vitamins and minerals.
• Every cell in your body needs protein daily. Meat, fish, beans, eggs,
  pulses and soya are good sources.
• Teens often lack iron, a mineral that aides concentration and energy.
  Fortified cereals, raisins, green leafy vegetables and chocolate are
  good sources.
• Vitamin C aids absorption of iron. The tannins in tea prevent it.
• Adolescents need more calcium than adults. Half a pint of milk and a pot yoghurt should provide the daily requirement.
• Broccoli, carrots and spinach add fibre, beta-carotene and lutein to your diet, helping your skin look healthy.
• If you crave sugar it's likely that your body needs more protein.
• Eating a healthy breakfast each day aids weight loss and can help you do better in school.
• Dehydration zaps energy. Drink at least 8 glasses of water per day.
• Try to eat 5 portions of fruit or vegetables every day.

Activity link: the balance of good health

What about my weight?

Being healthy is about being the weight that's right for you.

If you are concerned that you are overweight visit your GP. He or she can compare your weight with healthy norms to help you set realistic goals. If you decide that losing weight would be beneficial:

• Avoid crash diets. They seldom work and can badly affect your health.
• Cut down on fizzy drinks and fruit juices. They're loaded with calories.
• Get active. Start by walking more.
• Make small changes and build up gradually.