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.