Balanced diet tips

• At least five-a-day of fruit and veg. Eat the rainbow - having a variety of fruit and vegetables will help to boost your immune system and lower your risk of developing health conditions. 
• Having starchy carbohydrates with each meal. Foods like pasta, rice, breads, potatoes and cereals give us energy throughout the day. Going for wholemeal versions like brown rice or pasta can increase the amount of fibre. 
• Eat a variety of protein. High-protein foods include meat, fish, eggs, beans, chickpeas and tofu. Eating protein will help with growth and development, so can help to keep you healthy and strong. 
• Include some dairy or fortified alternatives. Dairy can be a great source of calcium, protein and other important vitamins that support growth. 
• Choose the right fats. Fats are a really important part of our diet, and we want to focus on eating more healthy fats like those in vegetable and olive oil, and eat less of the fats that are linked to poorer health like butter and coconut oil. 
• Have breakfast. Having breakfast can get you feeling awake and ready for the day. It can be something like a bowl of cereal (maybe porridge or Weetabix), toast or yogurt with fruit.
• Eat less foods high in saturated fat, salt and sugar. These foods are typically your sweets, chocolates and fizzy drinks. Having less of these is better for your health, give you more energy and concentration throughout the day. 
• Drink six to eight glasses per day. Drinking enough will help you to concentrate and feel awake. Aim for most of this to be water and avoid energy drinks.

For more information visit the NHS website