Why eat right?
We eat for a million different reasons. Even sometimes because we’re hungry.
Bad day? Revels on the way home. Birthday? Cake and candles. 7 o’clock? Mum says so. Then we forget about it after we’ve swallowed.
In fact, each mouthful stays with us for 3 more days as our body tries to use what we’ve chowed down. You are what you eat? You’d better believe it.
How much should I eat?
The average 15-18 year old needs 2200 calories per day (girls) and 3000 calories per day (boys). Food is fuel. The more we eat, the more we have spare, and we store extra as fat. The more active we are, the more calories we burn up. Simple maths.
And what should I eat?
There is no right diet. Don’t believe anyone who tells you different. Here’s what we need to stay healthy and look great:
More
- Fresh fruit & veg - At least 5 daily. If you do nothing else, do this one.
- Iron - Girls lose iron with each monthly bleed. Green veg or red meat stop us running low.
- Calcium - Demand strong bones for life. Think dairy: milk, yogurt and cheese.
Less
- Salt - Don’t add extra.
- Fat - Be honest. Does it hurt to go semi-skimmed?
Balance
- Carbs - (bread, potatoes, pasta, rice) and protein (meat, eggs, fish, beans) throughout the day. No matter what Dr Atkins says.
- Variety - a little of what you fancy does you good. No one’s asking you to give up the odd Krispy Kreme.
Special Foods
For when you need to be:
- Less tired - 2 glasses of water and a handful of peanuts
- More brainy - tuna/mackerel/salmon sandwich. Something fishy
- Less edgy - cut out caffeine and sugar
- More sexy - sorry. I don’t believe in aphrodisiacs. You either fancy them or you don’t.
Further help and advice
bbc.co.uk/health/nutrition
thesite.org
Written by Dr Melissa Sayer
Last updated 3rd July 2007
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