What Is A Healthy Diet?
A healthy diet is one that provides your growing and developing body with: Macronutrients which are: Protein for growth; Starchy Carbohydrates for energy and fibre; and Fats for many normal body and cell functions.
And also Micronutrients: which are vitamins and minerals from predominantly vegetables and fruits, which are essential for health, energy production and growth.
So it’s very important to get a balanced diet of a variety of foods to get the nutrients that you need. When you’re young and active and going through a growth spurt, you might feel hungry a lot, so it’s important that you eat a healthy diet because that hunger you’re feeling is your body crying out for nutrients in order to keep up with its growth and energy demands. If you give in to that hunger with empty calories from junk foods like biscuits, crisps, burgers, cookies, chips and nuggets, you will still feel hungry because you haven’t given your body the nutrients it wants and needs.
So when you’re feeling hungry, have nutritious foods like fruit and vegetables, fish, meat, beans, nuts, and starchy carbohydrates like oats, bread, pasta, potatoes and rice. You will satisfy the hunger, and grow healthily too.
You can give in to fatty and sweet foods sometimes (who doesn’t love cake?), but remember to avoid Trans fats!
Fruit & Vegetables
Why you need them: They contain lots of vitamins, minerals and plant chemicals that are essential for growth, development, creating energy, and overall health. They are also an excellent source of fibre and can protect you against developing cancer and other diseases.
Starchy Carbohydrates
Why you need them: They fuel your body with energy, and when they are wholegrain, they are a good source of nutrients like iron, zinc, magnesium, B vitamins – which help your body create energy, and fibre.
Proteins
Why you need them: Protein is essential for growth – especially of muscle and bones. Proteins are the building blocks of life.
Dairy
Why you need them: Dairy foods contain a wide range of vitamins and minerals, including calcium and vitamin D, which are essential for building healthy bones and teeth. Dairy foods are also a good source of energy and protein. If you cannot digest the sugar in milk (lactose intolerance), there are non-dairy alternatives like rice, hemp, almond, oat and soy milk. Also, if you don’t eat or drink dairy, make sure you eat lots of leafy greens to get your calcium.
Good Fats
Why you need them: Good fats like omega 3 fats are essential for brain development and functions like memory, behaviour, mood, concentration and focus. Good fats are also needed for cell growth, absorbing the vitamins A, D, E and K, and producing very important hormones.
Occasional Treats High In Sugar & Fat
Why you need them: They are great at celebrations and parties and they taste yummy, but don’t have them every day. Have takeaways once a month, not chips and chicken after school. And choose healthier options like Nando’s, rather than KFC or McDonalds.