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Food school!
What should you be scoffing?
Does chocolate really give you spots? Can fast food still be healthy? How much should you really be eating? Find out the answers to these questions and how you can look and feel your best with the Eatwell Food School.
Eating for energy
I get plenty of sleep each night, but I’m always knackered and I struggle to concentrate in class. What can I eat to boost my energy levels?
Eleni, 14, Guildford
 Eat a good brekkie to top up your energy levels for the day – porridge, fortified cereal and a banana or toast with a boiled egg are great. Top up your regular meals with healthy snacks such as fruit and drink plenty of water. Make sure that a lack of iron isn’t the cause of your zapped energy levels – munch on red meat, green leafy veg, and dried fruit.
Vegging out
My family and I have always been vegetarian. My mum’s a great cook so we eat loads of different things at home, but I’m struggling to come up with anything more interesting than cheese sarnies and chips for lunch. Can you give me some ideas for healthier veggie lunches I can take to school?
Amy, 14, Stokenchurch
 If you haven’t checked it out lately, see what veggie options your school canteen offers, as they’ve improved a lot recently. As a veggie, it can be easy to eat the same thing all the time, but it’s important to eat protein from different sources so you get all the various nutrients you need. If you want to take your own lunch, try houmous and pitta, a flask of lentil soup with bread, or a rice and veg salad. With cheese sarnies, use wholegrain bread and loads of salad.
Spot of bother
My skin is terrible! I get spots all the time. Do you think it’s anything to do with my diet? Is there anything I can eat or avoid to improve my skin?
Jenna, 15, Belfast
 Your skin cells are replaced all the time, and the new ones need vitamins and minerals to grow. The best way to ensure you get enough is by eating a balanced diet, with a variety of fruit and veg (at least five portions a day). Fill up on starchy carbs like bread, pasta, potatoes and rice. Eat some meat, fish, eggs, beans and dairy products and small amounts of food high in sugar and/or fat. While choccie and chips don’t actually cause spots – you should still only enjoy them as an occasional treat!
Calorie counting
This might sound silly, but I have no idea how many calories I should be eating in a day. Can you help?
Freya, 13, Basingstoke
 More important than calorie counting is ensuring you eat a healthy balanced diet with plenty of fruit and vegetables, wholemeal carbs, some dairy and protein, and only small amounts of sugar or fat. It’s best not to worry about counting calories, but as a rough estimate a girl of your age should be eating about 1,800 calories a day. You might need a bit more than this if you’re very active, though.
Your ultimate food Do's and Don'ts here!
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