Food
The food you eat can make a big difference to your health and how you feel
What foods do pre-teens and teenagers need?
A healthy diet is vital for growth and development for puberty. Protein is vital to help with growth and muscle development, also important for brain development. Grains are important to give longer-lasting energy and keep you feeling fuller for longer.
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Vegetables, fruits, grains, dairy, and protein are very important. Salty, fatty, sugary, low fibre foods and caffeine should be limited.
What are the best vegetables?
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Spinach – fresh or frozen – great in salads and stir fries.
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Carrots – fresh or frozen – Raw or cooked – great in stews, soup, salad.
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Broccoli – fresh or frozen – great beside a meat dish or as a pasta bake.
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Garlic – fresh, jar or granules – great in everything.
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Brussel Sprouts – fresh or frozen – great in stews, soups, beside a meat dish.
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Kale – fresh or frozen – raw or cooked – stir fries, stews, salads.
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Green peas – fresh or frozen – stews, soups, stir fries, beside meats or fish.
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Beetroot – fresh not pickled – great with salads or in stews.
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Asparagus – fresh or frozen – great in stir fries, beside meat or fish or with eggs.
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Red cabbage – fresh or frozen – with meat or fish, coleslaw, stews.
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Sweet potatoes – fresh or frozen – fries, mash, roasted, soups, stews.
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Cauliflower – fresh or frozen – with meat or fish, alternative to rice or meat.
Great Fruit
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Apples – best fresh – can make lovely desserts or savoury dishes as well as a snack.
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Blueberries – fresh or frozen – great with breakfast or a snack.
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Bananas – better fresh – snack, curries, baking.
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Oranges – best fresh – snack or salads.
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Mango – fresh or frozen – great with breakfast or a snack or in curries.
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Avocado – fresh is best – nice on toast with eggs, guacamole, or salads.
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Pineapple – fresh or frozen – nice snack, fruit salad, curries, or salads.
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Strawberries – fresh or frozen – breakfasts, nice snack, fruit salads.
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Watermelon – fresh is best – breakfast with yoghurt or a snack.
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Kiwi – fresh is best – nice snack.
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Peaches – fresh is best – nice snack.
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Grapes – fresh is best – nice snack.
Grains, Nuts & Pulses
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Nuts – almonds, brazil, cashew, hazelnut, pecan, peanut, pistachio, walnut – snacks.
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Barley – soup, risottos, stews.
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Rice – side dish to curries, chilli, salads, risottos.
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Oats – breakfast.
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Lentils – soups, curries, stews.
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Beans - chillies, soups, lunch.
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Pasta – main pasta dishes, sides for salads, in soup.
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Bread – breakfast toast, lunches sandwiches.
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Chickpeas – curries, falafels, houmous.
Protein for brain & strength
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Poultry – Roasts, stews, homemade burgers, curries, salads, stir fries.
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Beef – Roasts, stews, chilli, mince, homemade burgers, stir fries.
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Pork – Roasts, stews, homemade burgers, stir fries.
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Tofu, Quorn and Soy mince - stews, curries, burgers, stir fries, chilli
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Legumes – rice & beans, bean salads, veggie dishes, stews, chillis.
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Low fat dairy products – snacks, lunches.
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Eggs – boiled, poached, sandwiches, salads.
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Fish – Poached with vegetables or legumes.
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Nuts – snacks.
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Grains – breakfasts, lunches, dinners, snacks.
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Vegetables – accompanying mains, soups, salads.
Dairy
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Yoghurt – especially greek, great for breakfast, snack with fruit, nice dips.
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Milk – breakfast, to drink.
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Cheese – sandwiches, salads.
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Cottage cheese – nice on an oatcake as a snack.
Antioxidants
Antioxidants are essential for all living things, they help us fight redicals in our bodies and help us to fight disease and illness. The top 12 antioxidants are...
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Dark chocolate
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Pecans
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Blueberries
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Strawberries
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Artichokes
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Goji berries
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Raspberries
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Kale
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Red Cabbage
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Beans
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Beets
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Spinach
Good food is the foundation of genuine happiness