You are what you eat

Young people grow and develop quickly. They crave food which gives them the energy to grow. Junk food, like crisps, sweets, fizzy drinks and greasy Macky Dees will satisfy the cravings, but leave you tired and undernourished.

To get the energy you need to grow and develop you need to eat the right food for you.

For most people, a healthy, balanced diet contains different types of food, including plenty of fruit or vegetables and starchy foods, such as wholemeal bread and wholegrain cereals and a smaller quantity of protein-rich foods such as meat, fish, eggs and lentils, and some dairy products.

Activity link: the balance of good health

Tips for better eating

Worried about what you eat? You're not alone. It's normal for people to worry that they're eating too much, or not the right things. But actually, eating well is quite simple, as long as you stick to some basic rules:

• Eat a variety of foods, including plenty of fruit and/or vegetables
• Don't eat too much, only eat when you are hungry
• Don't eat too much salt, sugar, fat or meat

Eating too much of the wrong things can make you unhealthy. But so can eating too little, dieting and obsessing about food. People come in lots of different shapes and sizes, and most of us can cope with overeating occasionally. But when you overeat all or most of the time, you run the risk of becoming overweight or even obese.

Obesity can cause health problems:

• Emotional stress and anxiety
• Greater strain on joints
• Raised risk of life-threatening diseases like some cancers, type 2 diabetes and heart disease

Part of growing up is learning how much food you need. It's different for everyone, and there are no rules that will work for everyone, all of the time. But many people find these tips are useful:

• Eat five different portions of fruit or veg a day.
  A portion is about as much as you can easily fit into your hand. For example: a small glass of orange juice, an apple, a portion of baked beans, and peas and carrots with your dinner.
• Base your meals on starchy foods
  Examples are pasta, rice, potatoes and bread. Try and vary what you eat, go for wholemeal options if you can, and try not to add too much salt and fat.
• Don't eat meat every day, eat fish instead
  If you eat meat, substitute oily fish like mackerel, salmon or tuna for two days of the week. They contain more protein and healthier fats than meat.
• Cut down on saturated fats and sugar
  We need some fats and sugars in our diet to stay healthy, but most of us eat more than we need. Try and avoid fizzy drinks, processed snacks and greasy take outs.
• Eat less salt
  Everyone needs a bit of salt, especially if you are exercising in hot weather. But too much salt is bad for your blood pressure. Most people eat too much salt, mostly in processed snacks and pre-prepared food.
• Get active and try to maintain a healthy weight
  Everyone can find some sort of physical exercise that works for them, whether it's swimming, walking, wii or dancing. Find yours and watch your health improve.
• Drink plenty of water
  We need the equivalent of 6-8 glasses of water to avoid dehydration. Also, drink less alcohol, or stop drinking alcohol altogether.
• Don't skip breakfast
  Many people find eating a low-fat, wholegrain breakfast helps them get through the day without snacking.

Key link: Eat well, be well

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.