Aim for a diverse diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. This ensures you get a wide range of nutrients necessary for your body.

• Try new fruits, vegetables, and whole grains each week to expand your palate.

• Get involved in grocery shopping and pick out healthy foods you want to try.

• Download diet tracking apps or keep a journal recording your breakfast, lunch, dinner, and snacks to find out which types of foods you should eat more. One example is Fooducate.

Minimize the consumption of processed foods, sugary snacks, and sugary drinks like sodas and energy drinks. These foods can be high in added sugars, unhealthy fats, and empty calories.

• Keep processed snacks out of your reach.

• Replace them with healthier options like cut-up fruits and veggies

• Have water easily accessible by having a re-usable water bottle at home and school

• Replace sugary drinks with water, fresh fruit juice, or sugar-free squash

Don't skip meals, especially breakfast. Eating regular, balanced meals helps maintain energy levels and supports concentration and focus in school.

• Plan meals ahead of time to ensure regularity and avoid skipping meals due to time constraints.

• Have a balanced breakfast by having healthy options available, like whole-grain cereals or yogurt with fruits.

• Make smart choices when buying food from the canteen e.g. limit the number of days you buy pizza or fizzy drinks.

Drink plenty of water throughout the day to stay hydrated. Avoid excessive consumption of sugary beverages and opt for water or herbal teas instead.

• Keep a reusable water bottle and carry it throughout the day.

• Add a splash of fresh lemon, lime, or cucumber to water to make it more appealing.

If you need snacks between meals, choose nutritious options like fruits, nuts, yogurt, or whole-grain crackers. Avoid reaching for unhealthy snacks like chips or sweets.

• Keep a range of healthy snacks readily available and visible in the kitchen or pack it in your lunch.

• Pre-portion snacks in small containers or bags for the day or even week to prevent overeating.

While an occasional treat is fine, try to limit fast food and eating out, as these meals tend to be high in calories, unhealthy fats, and sodium.

• Plan and prepare meals at home together as a family to reduce reliance on takeout or fast food.

• Explore healthier versions of favorite restaurant dishes and cook them at home.

Pay attention to how different foods make you feel. Eat foods that make you feel energized and satisfied.

• Pay attention to your body's hunger cues. Eat when you feel hungry and stop eating when you feel comfortably satisfied, not overly full. 

• Avoid rushing through meals and take time to savor your food.

• Notice if you're eating in response to emotions like stress, boredom, or sadness. Emotional eating is often mindless and can lead to overeating. Find alternative ways to cope with emotions, such as taking a walk, talking to a friend, or practicing deep breathing. (See Wellbeing Strategies)

• When you have cravings, consider what your body might be trying to communicate. Craving certain foods could indicate a need for specific nutrients. Try to satisfy your cravings with healthier options mentioned above.