One easy rule to remember is variety.

Variety is the key to good nutrition; your body can use a range of food sources to make sure it gains all the energy, protein, vitamin and minerals it needs to support your growth and development, especially during puberty.

The most food you eat in a day should be from the bread and cereals group, with the fruit and vegetables a close second. Next come meat, fish and chicken and dairy foods. It is a good idea to eat foods that are less processed – such as grainy breads and fresh fruits and vegetables. Fats and sugars should make up only a very small amount of your daily food intake. Takeaway and fast food, while enjoyable, usually has hidden fats, so beware.

In puberty, both boys and girls are growing at a very fast rate, so you both will need foods rich in calcium for bones and teeth. Calcium levels can be built up during your teenage years and this will serve as insurance that may help to prevent osteoporosis later in life.

When girls first start menstruating, they can feel tired & lethargic which may be a symptom of anaemia, which is basically when the body is low in iron in the blood. To prevent this from happening, focus on eating iron-rich foods such as lean red meat, bran flakes, green leafy vegetables, beans and legumes.

Good health vs. slimness

Eating too many calories is very easy when there are too many fatty foods in your diet relative to the exercise you do. High fat foods can cause you to put on weight or lead to obesity. Check the fat content in the nutrition panel on packaging of your favourite foods.  However, slimness does not automatically mean good health and an inadequate diet can actually cause serious illness.

So skipping meals is not the answer to weight loss. To manage your weight, you have to take into account your genetic inheritance and your body’s own processes. Low glycaemic index (GI) foods will deliver energy more slowly and help you to feel fuller for longer. Look for high energy foods such as breads and cereals, healthy proteins and iron rich foods such as lean red meat, green leafy vegetables, beans and legumes to be the main party of your diet.If you want to go on a diet, it’s best to get professional advice from a doctor or nutritionist.

You will also need to drink enough water every day – for adults, the recommended amount is six to eight glasses– to support your body functions from within.  If you drink water (rather than fruit juice, cordial or non-diet soft drinks) with your meals, it also makes you feel more ‘full’ and may help you resist the temptation to eat large portions of fattening, ‘junk’ foods. Drinking water regularly throughout the day should also help you to concentrate better.

A healthy diet and exercise can really make a difference to creating healthy-looking skin.

Exercising

Exercise is important to maintain or increase your fitness, health and well-being. It gets the blood circulating, builds your stamina and helps to maintain healthy-looking skin. Exercise also causes endorphins to be released. These influence our emotions from within our brain, giving us a natural ‘high’.

Try to get some sort of exercise such as playing soccer or football, surfing, walking, dancing or swimming at least three times a week.

You’re a star

You may feel confused and irritable when the changes going on in your life and your body seem overwhelming. You may feel pleased, proud, frustrated, embarrassed, angry or incredibly happy at different times. Your mood swings are caused by the changing hormone levels in your blood and such feelings are entirely normal. All of these feelings will make you a unique and special person.

There are positive steps you can take to feel better so that you can get on with the important business of growing up. Talk over your concerns with a trusted friend or adult and try to be positive. It’s sometimes hard, but you’ll get over the blues. Try to get enough sleep, eat a healthy diet and take plenty of exercise, which will help keep the hormones in better balance. You have the power and control in your hands to be good to yourself.

Here are some ways to help you feel great and to celebrate being yourself:

Find some private space for yourself, even if it is by just putting on headphones and closing your eyes.

Pamper yourself with a long bath and a good skincare routine (negotiate bathroom time with your family first!).

Learn relaxation skills which you can practise in your private space – meditation, yoga or tai chi can help you distance yourself from daily frustrations and discover your inner self.

Keep a diary and write down your feelings, both good and bad. You can read through your notes to remind yourself that good things have happened to you, and that you have done good things that have made a difference for other people around you.