Healthy Eating
Find out more about eating a healthy, balanced diet
FRUITS & VEGETABLES
Fruits and vegetables aren’t just colourful—they’re packed with secret superpowers! But wait—do you know the difference between a fruit and a vegetable?
Here’s the secret: fruits usually have seeds and grow from the flowers of plants—like apples, bananas, berries, and even tomatoes!
Vegetables are other parts of the plant—like leaves like spinach, roots like carrots, or stems like celery.
Fruits and Vegetables gives your body powers! Oranges and peppers are high in vitamin C, which helps you fight off colds.
Carrots and sweet potatoes are full of vitamin A, which helps your eyes stay healthy.
And green vegetables like broccoli and spinach contain calcium and iron, making your bones strong!
So if you want all these super powers, just remember to eat a rainbow—lots of different colours of fruit and veg—every day.
Aim for at least five servings, so you can run faster, jump higher, and feel amazing!
CARBOHYDRATES
Carbohydrates give your body energy, just like fuel powers a car! Every time you run, jump, or even think, your body uses energy—and carbs provide it. You can find carbohydrates in tasty foods like bread, pasta, rice, potatoes, and cereals.
But did you know there are two kinds of carbs? Some carbs, like sweets and sugary drinks, give you quick energy, but it doesn’t last very long. Other carbs—like wholegrain foods such as brown bread, oats, and wholemeal pasta—release energy more slowly. They keep you feeling strong and energised for longer, like a superhero’s power boost!
But wait—what exactly are whole-grains? Wholegrain foods use the whole grain of wheat, oats, or rice—including the outer layer, where all the good nutrients are hiding! You can spot wholegrain foods by looking for words like ‘wholegrain’ or ‘wholemeal’ on the package, or by choosing brown instead of white versions, like brown rice instead of white rice.
Wholegrain carbs also contain special nutrients called fibre and B vitamins. fibre helps your tummy digest food easily, and B vitamins help your body turn food into energy. Plus, carbohydrates even contain calcium, which helps your bones grow strong and healthy!
So next time you’re hungry, choose wholegrain toast, a bowl of tasty oats, or yummy wholemeal pasta. Your brain, bones, and body will thank you, and you’ll have energy to play all day!
DAIRY
Ever wondered how to make your bones super strong? Then say hello to dairy products! Dairy foods like milk, cheese, and yogurt are packed full of an important mineral called calcium. Calcium helps your bones and teeth grow strong—so you can jump, climb, dance, and run around without worry!
But here’s a cool science fact: calcium doesn’t work alone. It teams up with vitamin D, which helps your body actually absorb the calcium and put it to good use in your bones. That’s why milk often has vitamin D added to it!
Not into dairy foods? No worries! There are great plant-based options too, like almond, soy, or oat milk—just make sure they’re fortified with calcium so your bones still get everything they need.
Try to have 2-3 servings of dairy (or fortified alternatives) each day. Maybe enjoy a tasty yogurt snack after school, a cheese sandwich at lunch, or a nice cold glass of milk with dinner. Your bones will thank you, and you’ll have the strength you need for all your adventures!
PROTEIN
Ever wondered how your muscles grow bigger and stronger?
Meet protein—your body’s very own building team! Protein is amazing; it helps you grow taller, makes your muscles stronger, and even repairs your body when you get a bruise or scrape.
Protein works by providing tiny building blocks called amino acids. Imagine amino acids like LEGO bricks—when you eat protein, your body uses these tiny bricks to build and repair muscles, skin, and even hair and nails!
You can find protein in lots of yummy foods like meat, fish, eggs, beans, and nuts. Dairy foods like milk, yogurt, and cheese also contain protein. If you prefer veggies, no worries—beans, lentils, chickpeas, and even peanut butter are packed with protein power too!
Did you know your body can’t store protein for later, like it does with energy? That’s why it’s important to eat protein every day, so your muscles always have the building blocks they need.
So next time you’re hungry, grab a boiled egg, a tasty chicken sandwich, some delicious beans, or even a handful of nuts—your muscles will thank you!
FATS AND SUGARS
First, healthy fats are amazing. They’re found in foods like nuts, fish, eggs, and avocado. These fats protect your heart and brain—and guess what? Your brain is actually about 60% fat, so healthy fat really is brain food!
But sugars can be tricky. Did you know there are two kinds of sugars? Natural sugars come from foods like fruit and milk, and these sugars come with vitamins, minerals, and fiber—good things your body loves!
But refined sugars—found in sweets, fizzy drinks, cakes, and biscuits—are sugars added into foods. Eating too many refined sugars might give you quick energy at first, but soon after, you might feel tired and slow. Eating too much refined sugar over time can also be unhealthy for your body and teeth, and might even lead to tummy aches or feeling sluggish. Too many sugary treats can even cause your body to store extra energy as fat, especially around your tummy area!
So, a sweet treat every now and then is okay—but most days, choose foods with natural sugars and good stuff like fruit, yogurt, veggies, and whole grains. And remember, healthy fats like nuts and oily fish are real brain food—helping your brain grow smarter every day!
WATER AND HYDRATION
Did you know your body is made mostly of water? That’s right—about 60% of you is water! Your brain, muscles, and even your heart all need water to work properly. Drinking enough water helps your brain think clearly, keeps your skin glowing, and even helps your muscles move better.
Here’s a cool science fact: every single part of your body needs water to do its job—even your bones! Water helps carry nutrients around your body, keeps your blood flowing smoothly, and helps your body get rid of waste. Without enough water, you might feel tired, dizzy, or even find it hard to concentrate in class.
How much water should you drink? Aim for about 6-8 glasses each day. If you’re playing sports, running around, or it’s hot outside, you’ll need even more! Water is always the best drink choice, but other drinks like milk and even juicy fruits like watermelon help hydrate your body too. Try to avoid too many fizzy drinks—they’re sugary and don’t hydrate you properly.
Want to feel great and keep your brain sharp? Keep sipping water throughout the day, and you’ll stay refreshed, energised, and ready for adventure!