You Are What You Eat

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Eating healthily does not have to be complicated and you do not have to stick to a a rigid diet to stay healthy and look good! Eating right shouldn't be a battle, and there's no reason why you can't treat yourself to a chocolate bar now and then, it's all about everything in moderation.

It can be very tempting to eat ready meals or fast food these days rather than cook your own food but before you decide to get that instant fix just stop and ask yourself - will this actually make me feel satisfied? Will this make me feel healthy and do me good?

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.

So what should I be eating?

Lots of...

  • At least 5 fruit and veg portions per day. 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 crisps 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 help keep your skin clear and hair shiny. 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 – calcium is very important for children and teenagers as bones are still developing and getting your nutrients 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.
  • Weight Management

    Mend offer programmes for children and adults with weight management. The programmes are separated into age groups. For more information visit their Website:

    For more information on eating well and being active visit: or call 0800 849 4000

Health Centre