Whether you're playing sports, studying hard, or hanging out with friends, what you eat can make a big difference to how you feel, think, and grow. Let’s talk about nutrition, healthy snacks, and smart food choices - in a way that makes sense.

What is good nutrition?

Nutrition is all about giving your body the fuel it needs to:

• Grow and develop
• Stay strong and healthy
• Focus and learn
• Feel happy and energised

The best way to get that fuel? Whole foods — these are foods that come straight from nature, not from a factory.

Watch Out for processed foods

Ever picked up a snack and the ingredients list looked like a science experiment?

If it has ingredients you can’t pronounce or don’t recognise, it’s probably a processed food - meaning it’s been altered, packaged, and often filled with:

• Added sugars
• Unhealthy fats
• Artificial flavourings or preservatives

Tip: If your food has more than 5 ingredients or includes things like “Glucose syrup”, “Dextrose” or “Maltodextrin” – maybe leave it on the shelf.

Choose foods that fuel you

Whole foods to power up:

• Fruits – full of natural sugar, vitamins, and fibre
• Veggies – the more colourful your plate, the better!
• Whole grains – like oats, brown rice, and wholegrain bread
• Proteins – like eggs, beans, nuts, seeds, and lean meat
• Healthy fats – like avocado, olive oil, and nuts

Healthy snacks (that won’t spike your sugar!)

Try these smart snack ideas for school, sports, or studying:

Quick energy boosters (without the crash)

Need a pick-me-up before training or during a long day? Try:

• A banana with a handful of nuts
• A boiled egg and a piece of fruit
• Whole grain toast with nut butter
• A fruit smoothie with spinach, yogurt, and berries
• A small pot of Greek yogurt with honey and seeds

These foods give your brain and body the energy to keep going - without the sugar crash you get from sweets or energy drinks.

For quick snacks on the go

• A banana or an apple
• A handful or small packet of nuts
• A boiled egg (pre boiled: grab and go from the fridge) 
• Mini cheeses
• Protein or granola bars (pick ones with low sugar or just honey) 

What about Sugar?

Here’s the deal — your body doesn’t need added sugar to work well.

Sugar in fruit = good
Sugar in sweets, cakes, and fizzy drinks = not so great
Too much added sugar can lead to:

• Low energy and mood swings
• Trouble focusing
• Skin problems
• Long-term health issues like diabetes
• Swap added sugar for nature’s sugar: whole fruits, dates, and smoothies made with real ingredients.

You are what you eat

What you put in matters! Eating real, whole foods helps you:

• Grow stronger bones and muscles
• Stay focused at school
• Sleep better

Feel more confident

And remember: Healthy eating isn’t about being perfect — it’s about making good choices most of the time. You can still enjoy that birthday cake every so often and the treat yourself when you hear the ice cream man! 

How Much Protein Do You Need?

Protein helps your body grow, repair, and stay strong. It's like the building blocks for your muscles, skin, hair, and even your brain!

Here’s how much protein you need each day, based on your age:

Protein Chart

Age Group	Boys (per day)	Girls (per day)
4–6 years	19.7g	19.7g
7–10 years	28.3g	28.3g
11–14 years	42.1g	41.2g
15–18 years	55.2g	45.0g

What does that look like?
You don’t need to count every gram. Just include a source of protein in each meal and snack. For example:

• 1 boiled egg = 6g
• A chicken breast = 25g
• A handful of nuts = 5–7g
• 100g of Greek yogurt = 10g
• A slice of wholegrain bread = 4g

If you're active, play sports, or are growing fast, your body might need a bit more - and that’s okay! Just focus on eating a variety of whole foods throughout the day.

Good protein sources:

• Eggs 
• Yogurt and cheese 
• Beans, lentils, and chickpeas 
• Chicken, turkey, lean beef 
• Fish like tuna, salmon, or mackerel 
• Nuts, seeds, and nut butters 
• Tofu and plant-based alternatives 

Final tips to eat smart

• Drink plenty of water
• Don’t skip meals — especially breakfast!
• Eat a source of protein at each meal
• Read food labels — if it looks like a science experiment, skip it
• Eat a rainbow — aim for lots of colours on your plate, from fruits and vegetables
• Listen to your body — hungry = eat, full = stop

Are you getting enough Vitamin D? 

Vitamin D is an essential nutrient that our bodies produce through sunlight exposure and absorb from certain foods via the digestive system. It helps the body absorb calcium from the gut, which is vital for keeping bones strong and healthy. In the UK, vitamin D deficiency is common due to factors like limited sun exposure and poor dietary intake. 

Vitamin D from Sunshine 

5 to 30 minutes of direct sun exposure — without glass or sunscreen — twice a week is usually enough to produce adequate vitamin D. However, it's important to protect your skin and wear sunscreen when UV levels are high.

Vitamin D from food 

We get less than 10% of the vitamin D we need from our diet, but some foods are good sources, including:

• Tuna and other oily fish
• Liver or beef
• Eggs
• Fortified breakfast cereal or spreads

Vitamin D supplements 

If you don’t get enough time outside, especially between October and early March, you can take a vitamin D supplement to help maintain healthy levels. A daily dose of 10 micrograms (400 IU) is recommended.

Useful resources

The Eatwell Guide

BBC Nutrition

British Nutrition Foundation: Nutrition for Teens

British Nutrition Foundation: Nutrition for Children

NHS advice for Parents

NHS Vitamin D deficiency in children

NHS Vitamin D