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Food nowadays is so readily available it's easy to be tempted into the fish and chip shop rather than cook your own food but before you decide to get that chip butty just stop and think - will this actually make me feel satisfied? Will this make me feel healthy?
It's simple maths, the average teenage girl needs 2200 calories per day and 3000 calories for boys. Our bodies use what we eat as fuel so the more active you are, the more you need to eat. Whatever doesn't get used gets stored as fat.
Everyone can have a healthy diet, there's no excuse. It's about eating the food that works for your body, simple as that.
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So what should I be eating?
Lots of...
- At least 5 fruit and veg portions per day. We know you've heard this said countless times before but we wouldn't keep saying it if it wasn't true. Trust us, eating your 5 a day will improve energy levels, moods and digestive system as well as keeping you nicely satisfied so you don't feel that urge to grab that bag of Monster Munch on your way home.
- Starchy foods, wholegrain if possible - carbohydrates like bread, rice, potatoes and pasta are your main source of energy.
- Water - 8 glasses a day will get you on your way to clear skin and shiny hair. Keeping hydrated is really important if you're trying to watch your weight too as most of the time when you feel hungry, you're actually feeling thirsty.
Some of...
- Dairy products such as yoghurt, milk and cheese provide calcium for healthy teeth and bones - especially important for children and teenagers when your bones are still developing - what you do to them now will affect how strong they are in later life.
- Protein found in meat, beans, eggs, nuts, seeds and cereals is essential for growth and repair of the body
- Red meat and green vegetables are a great source of iron, essential for healthy blood.
Little of...
- Fat, sugar and salt - your body needs only a small amount of this which is why there's no need to cut it out altogether but just bear it in mind when choosing what food to eat.
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You've heard it all before - it's all about everything in moderation
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Everything we eat stays in our bodies for 3 days - so we literally are what we eat
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