Whatever age you are, it’s important to have a healthy, balanced diet that includes fruits and vegetables, complex carbohydrates such as wholemeal bread and wholegrain cereals. It’s also important to include lean protein (meat, fish and eggs), and plant-based proteins like beans, legumes, nuts and seeds, and dairy in your diet.
Children – teenagers especially – should make sure they have three servings of dairy foods in their diet each day. This is because calcium continues to strengthen your bones until you reach mid-twenties, at which point your bones only maintain or lose density.
So keep kids topped up with foods rich in calcium while they’re still young – yoghurt, milk-based fruit smoothies and a portion (30g) of hard cheese are all good choices.
Feeding children the right food when they are young helps in two ways. Not only does it set them up for life with a better chance of doing well at school and giving them energy and strong bones, but it also instils good eating habits that will hopefully last a lifetime.