What to Eat for Energy, Health & Happiness: Dietitian-Approved

Good food is important for a healthy life. But do you know what to eat to feel and look your best? Dietitians, who are food experts, say that eating the right foods can make a big difference. A healthy diet gives you energy, keeps you happy, and helps you stay fit.

First, eating a mix of foods is very important. No single food has everything your body needs. This is why you should eat a variety of foods. You also need to think about calories. For young people, the ideal calorie intake is about 2,000–2,500 per day. Eating balanced portions can help you stay at a healthy weight.

Best Foods to Eat Every Day

1. Fruits and Vegetables

Fruits and vegetables are like superheroes for your body. They are full of vitamins and fibre. Aim to eat at least five portions of fruit and vegetables every day. You can choose fresh, frozen, canned, or even dried ones.

Here are some ideas:

• Add berries to your morning yoghurt.
• Snack on apple slices after school.
• Eat carrot sticks with hummus.

Fruits and vegetables also keep your energy levels high. They are light yet filling. Don’t forget to include ones with bright colours, like oranges, red peppers, and green broccoli.

2. Starchy Carbohydrates

Carbohydrates are your body’s fuel. They give you energy to play sports, study, or hang out with friends. Choose wholegrain carbs for more fibre. Examples include brown rice, wholemeal bread, and wholewheat pasta.

Simple swaps can make a big difference. For example, pick a jacket potato instead of fries. Or trade white bread for wholemeal bread. These choices help you feel full for longer and are better for your health.

3. Protein for Strength

We all need protein to keep our muscles strong. Protein also helps repair your body after playing sports or studying hard. There are many sources of protein. You can eat lean chicken, oily fish like salmon, beans, eggs, or tofu.

Dietitians suggest eating fish twice a week. At least one of these should be oily fish, like mackerel or sardines. These are rich in omega-3, which is great for your brain and heart.

If you don’t eat meat, you can get protein from chickpeas, lentils, or edamame. Adding a little protein to every meal keeps you stronger.

4. Dairy and Alternatives

Your bones need calcium to stay strong, especially when you’re growing. Dairy foods like milk, cheese, and yoghurt are great sources of calcium. If you don’t like dairy, try fortified soy, oat, or almond drinks instead.

Pick low-fat or low-sugar options when possible. For example, eat plain yoghurt with fruit instead of flavoured. 

5. Healthy Fats

Not all fats are bad. Good fats, like unsaturated fats, support heart health. You can find them in avocados, nuts, seeds, and olive oil. These fats give your body energy and help it absorb vitamins.

However, remember to eat fats in small portions. For example, one handful of nuts is enough as a snack. Using olive oil in salads is another healthy choice.

6. Stay Hydrated

Water is just as important as food. Your body needs plenty of fluids to stay active. Drink at least 6 to 8 glasses of water a day. You can also drink tea, milk, or smoothies.

Avoid sugary drinks like fizzy sodas or energy drinks. They provide too much sugar and not enough goodness.

Extra Tips for Healthy Eating

Sugary and salty foods may taste good, but they aren’t good for your body. Too much sugar can lead to weight gain and tooth problems. Too much salt raises blood pressure. Try to limit foods like sweets, crisps, and cakes.

When shopping, check food labels. Choose items with less sugar and salt. For example, pick baked crisps over fried ones.

Snacks are okay if they are healthy. Cottage cheese, nuts, or hummus with veggie sticks are great options. These snacks give you energy and keep you full between meals.

Avoid snacks like crisps, chocolate bars, or fizzy drinks. These are high in calories but low in nutrients. Breakfast is the most important meal of the day. It gives you the energy to start your day right. 

Eating right is not hard if you follow these simple tips. Add more fruits, wholegrains, and protein to your meals. Drink plenty of water. Cut back on sugar, salty snacks, and fizzy drinks. Start small, and see how much better you feel.

Now it’s your turn. What healthy foods will you try today? 

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