Healthy eating during teens is certainly a challenge.  It often comes low down on a list of priorities including study, exams, sports and friends.  Fair enough!  Wellbeing is a balancing act and good nutrition with plenty of energy and a good range of nutrients will support this. Eating a varied diet and being physically active will help you maintain a healthy weight range and keep a positive attitude towards food and your health. My top tips on healthy eating for teens are:

Don’t skip breakfast
Eating breakfast helps maintain a healthy weight and will not help you loose weight
If you skip breakfast, you will be more likely to overeat whatever foods are available
You will feel so hungry throughout the morning that you all you can think about is food
Skipping breakfast will limit your mental or physical energy for the morning ahead

Eat three meals a day; breakfast, lunch and dinner
Include one portion of fruit, vegetables or salad
Include starchy foods such as pasta, rice, wholegrain bread or potatoes with their skins
Choose a protein food such as meat, chicken, fish, eggs, beans, nuts

Boost your iron
Iron is needed for making red blood cells, which carry oxygen around the body
Teenage girls – you are at risk of iron deficiency anaemia
Choose at least two iron rich foods every day – read more

Build up your bones
Calcium is needed for developing and strengthening bones
Aim for 4 – 5 portions of calcium rich foods daily – read more

Limit how much fast-food you eat
Be aware of foods high in fat, salt and/or sugars, and eat occasionally rather than routinely
Snack sensibly – a mid-meal snack may boost mental or physical energy levels or performance
Stick with the two-snack rule – two good snacks a day between meals or after the main meal
Do have a more substantial snack if your meal is a long way off, or if you are doing extra sports

Reduce your sugar intake
Get the sugar app to help find out how much sugar you are eating
Avoid fizzy drinks, sweets

Drink plenty of water
Aim for 8 – 10 glasses of water daily
Carry a refillable water bottle with you