Your diet should be varied
Our bodies need 40 different nutrients to remain healthy. No single food contains them all, so you shouldn't always eat the same things.
Add colour to your diet
Fruits and vegetables give colour to your diet, and as they contain nutrients that help you to prevent disease you should eat some every day.
Eat five times a day: Breakfast, morning snack, lunch, afternoon snack and evening meal.
One of the main reasons why it is important to eat five times a day is that the time between meals would be too long if we only ate three times a day. Our body would need more food and our hunger and anxiety would steadily increase until the next meal, which would lead us to eat compulsively once we finally sat down to eat.
It is vital to keep our bodies correctly hydrated as water accounts for more than half our body weight. You should therefore ensure that your body receives enough fluids (at least 5 glasses per day). If the weather is hot or you undertake intense physical activity, you should increase your fluid intake to prevent dehydration.
Eat carbohydrate-rich foods
Most people eat fewer carbohydrates than they need. At least half the calories in your diet should come from these nutrients. To increase your carbohydrate intake you should eat bread and products based on wheat and other cereals in general, such as breakfast cereals, biscuits, etc., as well as pasta, rice, potatoes and pulses.
Keep an appropriate weight for your age
Avoid weighing much more or much less than you should. You need to take many factors, including age, sex, height, build, hereditary factors, etc., into account when determining your correct weight. Excess weight occurs when your body receives more calories than it uses. Although fat provides some of the nutrients our body needs, it is also the most concentrated source of calories. As such, if one of your meals is particularly fatty, you should alternate it with lighter meals.
A bike that isn't used ends up rusting. The same occurs with muscle and bone: they must be kept active to work correctly. Try to do at least some exercise every day. Climb the stairs instead of using the lift, and walk to school if you can. Break times are a good opportunity to undertake some sort of physical activity (playing football, skipping...). Each of us should try, and practice, the sport that best suits our tastes.
Remember: there are no good and bad foods
Don't feel guilty about eating certain types of food. However, avoid excesses and ensure that your diet is sufficiently varied to be balanced. Balance and variety are key to ensuring that your diet helps you to remain healthy.