Nutritious Choices

Access a healthier self


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About Healthy Eating

The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. Healthy, active young people can have large appetites. If you're a teenager, it's important to eat well-balanced meals, rather than too many snacks that are high in fat, sugar or salt.

Key nutrients during adolescents

Iron Calcium Vitamin D
Uses - Iron is essential for teenager's health due to it being a period of fast growth and development
- It is especially important for girls as they start menstruatin
- Calcium is crucial for developing healthy bones and teeth and the function of muscles and nerves.
- Calcium requirements are high due to it being period of rapid growth and development
- Vitamin D is important for healthy bones, muscles and teeth
- It helps the absorption of calcium from foods
Where to find them? Iron can be found in animal sources (meat and fish) and plant source Milk, yogurt, cheese, milk pudding, soya, tofu, etc. The best source of vitamin D is sunshine
Aim for following amounts: Teen boys: 11mg
Teen girls: 15mg
Adolescent (from 11-18 yo) should aim for the following amounts of calcium per day:
- Boys:1000mg
- Girls:800mg
1-18yo: 400-600units daily

To avoid

To maintain a healthy weight, it's recommended to:

Health and weight managements is complex and challenging and many factors are involved

If you are concerned about your weight or health status, speack with school nurse or gp

About Water

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The daily water requirement of the body depends on age, weight, sec and air temperature. The recommended daily water intake for male and female from 51yr and above are 3.4L/day and 2.8L/day respectively.

Some common intake source of water for our body includes: Water, Beverages, Fruits, Juices

The recommended best times to drink water includes:

  1. When you first get up
  2. Before each meal
  3. With snack
  4. Before a workout
  5. With medication if allowed
  6. Drink more water to prevent illness following exposures
  7. Have a glass when tired
{A simple rule about water for all ages} 8x8 - apprx2.5L daily

In June 2009, “scientific American” published an article titled “Fact or Fiction? You must drink 8 glasses of Water Daily”. The article describes the 8x8 rule of thumb dictating that you must drink 8ox glasses of water every day. Tea, coffee, soda, juices and sports drinks do not count towards the eight-glass total. This is a simple guide that offers an easy way of measuring the approximate amount of daily water intake required for each individuals in all age groups.

Some healthy habits to increase your daily water intake: