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If you are menstruating or have your period, this leads to loss of iron.

Iron is needed to make red blood cells, which carry oxygen around your body. beans and lentils) are good sources of iron and protein. Meat, chicken, fish, eggs, nuts and legumes (e.g.It’s recommended you eat two serves of fruit and five serves of vegetables a day. They’re also very important for healthy skin and eyes. Fruit and vegetables have lots of vitamins and minerals which help boost your immune system and keep you from getting sick.Try to include some carbohydrates at each mealtime. Without enough carbohydrates you may feel tired and run down. They’re also an excellent source of fibre and B vitamins. Breads, grains and cereals are carbohydrates that provide energy for your brain and muscles.Here is a guide to help you understand the value of what you eat. Skipping meals means you will miss out on vitamins, minerals and carbohydrates, which can leave you lacking energy or finding it hard to concentrate. Because you are still growing, you need to take extra care to get enough of some important vitamins and minerals to feel good and be healthy.Įating three regular meals a day with some snacks will help you meet your nutrition needs. You’ll hang out with your friends or get a part-time job so you can buy the things you like. Following a sensible, well-balanced diet is a much better option, both for now and in the long term.Īs a teenager, you’ll start to become more independent and make your own food choices. It’s not a good time to crash diet, as you won’t get enough nutrients, and you may not reach your full potential. There can be pressure from friends to be or look a certain way, and this might affect the foods you eat. These physical changes can be hard to deal with if they aren’t what you are expecting. Eating healthy food is important at any age, but it’s especially important for teenagers.Īs your body is still growing, it’s vital that you eat enough good quality food and the right kinds to meet your energy and nutrition needs.īeing a teenager can be fun, but it can also be difficult as your body shape changes.