Sticking to a healthy diet can be tricky, but these five tips should help you out.
1. Breakfast is key
A bowl of wholegrain cereal such as porridge, high fibre flakes or muesli, some granary toast, or even a banana and a low sugar yoghurt will set you up for the day, and get your brain in gear ready for school and play. It will help keep hunger at bay and blood sugars steady until lunchtime.
Try to have at least 1 portion of fruit or veg at every meal. One portion is equal to a handful. Remember fruit contains carbohydrate, so space out through the day, and try to avoid fruit juices as these will raise your sugar levels quickly. Why not add some salad to your sandwich, or a pot of fruit salad to your lunch box, or throw some extra vegetables into your pasta sauce at tea time.
3. Don’t forget about calcium
One small pot of yoghurt, a small matchbox sized piece of cheese and a glass of milk (200ml) per day will help keep your teeth and bones in tip top shape.
4. Change is good
Why not have some fish instead of meat for a change. It’s good for your brain and low in fat. Tuna makes a good sandwich or jacket potato filling.
5. Prep yourself
Cook double portions of healthy meals and put one aside for a busy day. This will stop the temptation to go for convenience foods that are often higher in fat and salt.
how to get help
If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below. Alternatively you can always contact your public health nurse.
Find help in your local area
Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.